TIGHT waistbands, empty bank accounts, winter vomiting viruses and miserable weather tend to give many people an unwelcome attack of the blues at this time of year.

According to the Samaritans, suicide levels peak during January and psychologists even declared that Monday was the most depressing day of the year.

But with January almost over and spring just around the corner, York psychotherapist Rita Leaman has come up with some top tips to beat the blues.

Rita, who works at The Human Givens Centre, in St Saviour's Place, York, is a firm believer that how you feel is all about how you talk.

She said: "Our quality of life is about how we talk to ourselves. If you get up in the morning and tell yourself that this is going to be a terrible day, then it probably will be because you won't recognise the good things that have happened.

"It's all about self-discipline. You've got to take yourself out of the frame of mind that this is an awful day and my life is as hopeless as the weather, and be positive. There is really nothing we can do about the weather at this time of year - the only thing we can do is take control of ourselves."

She recommended setting small tasks to complete, rather than wasting time by moping about the house, and then having a treat as a reward.

She said: "Watching TV is one way to pass time, but it won't be very satisfactory. Make yourself do something - even if it is just clearing out your wardrobe and taking any clothes you don't wear down to the charity shop.

"Once you have done it, give yourself a small treat. It is always a good idea to give yourself a treat every day because it is something to look forward to. This might be giving yourself a bit of me time, to sit down and read a magazine, or maybe pampering yourself a bit.

"It is important to set yourself challenges and one way you can do this is to be a bit inventive when you're cooking. It is not difficult to make a really nice dinner for your family for a fiver."

Meanwhile, York nutritionist Azizah Clayton believes diet holds the key to feeling good and has suggested some foods to get people into a positive mood. She said: "An important aspect of feeling good is managing your blood sugar, so you don't feel high one moment and then really low the next, making you feel depressed. You shouldn't be eating too much of the foods that spike your blood sugar, such as sweets.

"Dried fruits are good for a snack because they are high in fibre, which makes your blood sugar rise more slowly. It is also important to make sure you're getting enough folic acid. This is a vitamin that helps prevent depression and you can get it in most green leafy foods, such as water cress, broccoli, sprouts, spinach and rocket."

Oily fish is also top of Azizah's list of mood foods. It is rich in Vitamin D - the vitamin produced when skin is exposed to sunlight.