It's getting colder and darker - and that means the clocks are due to change soon.

Everyone will get to enjoy an extra hour in bed when the clocks go back.

This year, it's due to happen on Sunday, October 28 at 2am. It means it's going to get darker earlier and lighter later.

But this can be overshadowed by Seasonal Affective Disorder (SAD).

It causes irritability, low mood and anxiety and is recognised as a form of depression. If your symptoms get worse you should see your GP - but here's some extra advice.

So what can you do to combat the effects of SAD?

• Exercise - it can be hard to feel motivated to keep active as the nights draw in but just 20 minutes of brisk walking, jogging, cycling or house work that raises your heart-rate can really help you feel more energetic and happier.

• Get daylight - natural daylight supports our circadian clock and help us sleep at night. So even if you seem to go to work when it’s dark and also go home when it’s dark - get out in the lunch hour - even better use it as a time to do your daily exercise.

• Sleep - get plenty of good quality sleep - it essential for good mental and physical wellbeing. Cut down stimulants such as caffeine and alcohol as they can disrupt our body clocks and impact the quality of our sleep.

• Stay connected - make dates for social time with friends and family - always have something to look forward to.

• Explore your stress triggers - write them down and share with a close friend. Maybe you can look at these experiences in a different way.

• Eat well - you may feel like eating lots of comfort food - these tend to be high in processed sugars which impact your energy and your mood. Remember your 5 a day and get loads of fresh fruit and veg.

• Hydrate yourself - water can really help