PREPARE yourself for Black Monday.

A Cardiff University boffin has calculated that next Monday, January 24, is the most depressing day of every year.

Cliff Arnalls, an expert in winter disorders, found fading memories of Christmas, failed New Year resolutions, debt and bad weather all combine to produce a culmination of the January blues.

Dr Arnalls calculated the effects of the cold, wet and dark January weather after the cosiness of Christmas and extra spending in the sales.

He also found that by Monday any energy left from the festive holiday had worn off, while unkept resolutions not to smoke or drink have induced a sense of failure. But for the millions who will be miserably crawling back under the duvet on Monday, there are ways to beat the blues.

For example, snuggling up with a good film and a big bar of chocolate, exercising or booking a holiday.

Stephanie Hallet, manager of the Bannatyne's Health Club, in Newport, said exercise was always the best cure. She said: "Working out releases happy hormones and makes you feel better.

"Going to the gym is a great way to escape the dark nights." Steve Gummer, manager at First Choice travel agents in Cwmbran, said having a holiday to look forward to was the key to surviving the January blues.

He said: "People need a boost and booking a holiday always gives them a buzz."

*where: W: Weather D: Debt d: Money due in January T: Time since Christmas Q:Time since failed quit attempt M: General motivational levels NA: The need to take action