Do you know someone that's a bit down, unhappy or depressed? Maybe, during your normal day-to-day routines you get the feeling that some of the people you bump into seem a bit preoccupied, a bit out of sorts? Maybe you wish there was something you could do to help? The good news is that you can do something - something that doesn't take much time or money, something that may well make their day a bit brighter - and make you feel good in the process. Try one or more of these suggestions today and put a smile on someone's face.

1. Give someone an inspirational or uplifting book to read. Not only could it be the catalyst for change that person was looking for, it can be a great starting point for further conversations. Books to start you off are: Neale Donald Walsch - 'Conversations with God', Anthony Robbins - 'Awaken the Giant Within' or Rhonda Byrne 'The Power'.

2. Write a note. Whether you want to say 'thanks', 'thinking of you' or simply want to encourage someone, a handwritten note can say it all. Not only that, in this digital age a handwritten note is seen as rare and special - it says you took the time and effort to put your thoughts into written form. It is something that can be kept and treasured. Start a new practice of sitting down and writing an encouraging note on a regular basis. You just might start an epidemic!

3. Take a friend out to coffee, lunch, or cook them a meal. Give yourself the time to get to know each other even better than you may do right now. If you are feeling brave, invite that person you work with, whom you never had a chance to get to know. You could be really adventurous and throw a party for several of your friends, putting a smile on a multitude of faces.

4. Volunteer some of your time. Whether it's your local church, charity or PTA group, supporting will help spread the joy. Pick a group or support that is close to your heart and you, too, will feel a warm glow as a result of your efforts. If you cannot spare any time, consider taking in some much needed donations - tins, blankets, food supplies and even your used stamps or ink cartridges are of use to various charities and organizations.

5. Deliver a meal to someone you know that is sick or having a rough time. We have all been sick and know the last thing you want to do is be out of bed. There are also times when life is tough and it is hard to do all of the daily chores. You can be a tremendous help by providing a meal that can be enjoyed.

6. Thank everyone that supports you throughout the day. The list of those that you come into contact with is endless. Whether it's family and friends, secretaries and co-workers, store employees or someone who simply opened the door for you, a simple smile and a 'thank you' can really lift someone's day.

Sarah PJ White is a Life Coach & EFT Practitioner, who specialises in motivating, inspiring and encouraging mothers who have issues with their confidence. To download her free report entitled 'Busted! 8 Confidence Gremlins & How to Drop Them' please go to http://www.selfconfidenceworkshops.co.uk.