Abermed's psychotherapist Jamie Patterson

It can be easy to slip into the January blues after the busy festive period is over, so industrial and occupational health specialist Abermed is offering helpful tips to ease the gloom of the dark winter months.

Over Christmas, we may well have been rather inactive, eaten too much and spent too much money but there are lots of ways to obtain a happier frame of mind and get our bodies back into shape.

The New Year is a good time to get active - exercise helps release a variety of 'feel good' chemicals which provide a temporary mood boost.

Abermed's psychotherapist Jamie Patterson says: "Getting into an exercise routine helps us to feel more in control of our wellbeing in that we are being proactive, rather than feeling helpless and lounging about on the sofa.

"Walking outdoors can be bracing and also helps increase our exposure to natural light too. It can be harder to make the effort to be active so it can be helpful to team up with someone, so you can motivate each other."

Over the festive season we may have received - and given - many gifts, but for many people this means overstretching their financial resources, using credit cards to find that perfect gift.

Jamie says: "As well as financial, there are emotional costs too, such as worrying about the January credit card bills, and the post festive blues. Research indicates that the acquisition of material possessions is not strongly linked to enduring happiness, so while it can give us pleasure, the positive effect on mood is often temporary in nature.

"This is not to say that we shouldn't ever treat ourselves and others, but in the current financial climate, there are other ways which can help to develop genuine happiness.

"Improving and developing friendships is linked to happiness, as is developing meaning and purpose in life and raising awareness of our own personal strengths and virtues and using them in our lives."

What we eat also affects our physical and mental wellbeing and after Christmas, and all that rich food can leave us feeling lethargic. After the festive over indulgence, it's often a challenge to return to eating healthily and regular activity.

Abermed's dietician, Toby Donnelly, advises that alcoholic, high caffeinated or sugary drinks, and foods high in fat or sugar when taken regularly can leave you feeling tired but unable to sleep well, dehydrated, lethargic or sluggish, and low in mood.

"Eating healthily, keeping well hydrated and being active every day, particularly in natural daylight, will help to improve your sleep quality, lift your mood and boost your energy levels," she says.

Toby also advises a positive approach and including more good healthy foods and drinks gradually each day, such as:

• Work up to eating the recommended 5 portions fruit and vegetables a day
• Swap white bread, pasta or cereal for wholegrain varieties
• At mealtimes eat more fish, particularly oil fish such as salmon, herring, mackerel, sardines
• Drink more water

The team at Abermed also advises against crash dieting or a New Year detox.

"Crash diets or extreme detoxing will not benefit you long-term, and may actually do you harm," adds Toby. "If you set health related resolutions, be realistic and do it right, then you will be more likely to succeed and maintain those results."