Feeling ‘blue’ can be triggered by a range of lifestyle factors. Lack of sleep, feeling disconnected from friends and family, stress at work and limited exercise are all aspects of life that can contribute to feeling down.

The home doctor experts from House Call Doctor have five ways to help you escape the blues.

1. Exercise

Exercising can improve your mood and decrease feelings of depression, anxiety and stress. Regular exercise, no matter how intense, can increase the production of endorphins which help boost positive feelings. Exercise also has the power to change chemical levels in your brains, including serotonin, endorphins and stress hormones.

2. Food

A well-balanced diet can prevent and improve symptoms of depression and anxiety. Including a wide variety of vegetables, nuts, fruits, seeds, wholegrain cereals, legumes, lean meat, low-fat dairy and oily fish can be great for your mental health. Foods such as takeaways, chips, soft drinks and other sugary treats can bring down your mood, so consider making changes to your diet if you’re feeling down.

3. Sleep

Not getting enough sleep can leave you feeling tired and irritable and can lead to greater health issues such as depression, heart disease and diabetes. If you are struggling to get good quality sleep, consider ways to improve your sleep hygiene through your bedroom environment and night-time routine.

4. Stay connected

It’s easy to disconnect and isolate yourself from others when you’re feeling down, but this only causes more problems. It’s important to continue to socialise, whether it’s catching up with a friend or family member, or even just a phone call to lift your mood.

5. Reach out for help

Don’t suffer in silence. Reaching out to a friend or family member to talk to and gain support can make a huge difference. Alternatively, you can talk to a psychologist or your GP.