Tips & Hints on coping with mild depression  and negative thoughts

Five ways to lift your mood

tools required: pen and paper

1 Make a note of three things that went well today, and why

This exercise, devised by former president of the American Psychological Association, Martin Seligman, proved so powerful that it helped to launch the Positive Psychology Movement. What Seligman found was that this exercise, above all others, had a significant effect on treating depression, comparing favourably to anti-depressants and psychotherapy.

Psychologist Robert Emmons, from the University of California at Davis, found it improves physical health, energy levels and, for patients with neuromuscular disease, relieves pain and fatigue. One study found it worked better if it was done weekly instead.

2 Identify your strengths and every week, aim to use them in new, creative ways.

"This exercise gives a huge boost," says Page. "It significantly increases people's wellbeing and makes them feel more engaged at work ... One study showed that the average person uses their strengths only 37% of the time, while 'highly engaged individuals' use them for more than 70% of any given week." Identify your strengths by taking a free test (try viastrengths.org) or asking friends.

3 Imagine and write about your best possible self in 1, 5 or 10 years' time.

"This is an optimism exercise," says Lyubomirsky. "It leads the person to consider their life dreams, boosts positive thinking and enhances self-regulation." Psychologists have long known that optimism is a good buffer against unhappiness, as well as being associated with longer life and good physical health.

4 Write someone a thank-you letter.

If there is someone you are grateful to - a friend, a mentor or a parent - once a month write a 300-word thank-you letter and, here comes the yucky part, deliver it personally. Better still, read it aloud. Seligman found people who do this just once are less depressed and happier a month later. Three months later, the effect was gone - so you have to repeat the exercise.

5 Commit five acts of kindness a week.

It can be anything from helping an elderly neighbour with her shopping to babysitting. Interestingly, people told to vary their good deeds ended up happier than those who felt pressured into being kind all the time. Why does altruism give you a lift? Psychologists say it makes you feel generous and capable, allowing a greater sense of connection - all of which make life a more pleasurable place.Five ways to lift your mood