Simply existing in a season with so many dark, cloudy days -- this is particularly true in certain U.S. regions like the Midwest, the Northwest and the Northeast -- is enough to bring down a person's mood from a purely emotional perspective, but there are very real, physical reasons why an estimated 25 million Americans suffer from the winter blues each year.

If, during the winter season only, you are:

The good news is that there are ways to turn your winter blues around in no time at all.

Get Some Sun (or Use a Light Box with Full-Spectrum Light)

Sunlight is crucial to human health, and when we don't get enough exposure to it our moods and physical health will suffer.

Exercise Boosts Mood
Exercise is widely known as a natural mood booster, and has also been found to work better than antidepressant drugs to alleviate depressive symptoms.   Exercise will also help to boost your immune system, which means you're less likely to come down with a cold or flu -- another reason why many people don't look forward to the winter season.

Resist Comfort Food Cravings
As the weather turns colder you may mentally feel like you're getting ready to "hibernate" for the winter, and as such start to crave "comfort" foods. Unfortunately, traditional comfort foods tend to be less than ideal from a nutritional standpoint (you know those cookies and instant mashed potatoes aren't healthy!). Stock your pantry with healthy food choices like meats, raw cheeses and fresh vegetables that will leave you feeling satisfied and well-nourished, rather than on a sugar-high (with the inevitable "sugar crash" soon to come).

Follow Your Natural Inclination to Sleep
If you feel tired when the sun sets (this is the natural way our bodies were programmed to feel), listen to your body! It's telling you that it's time to rest. Most of us, however, stay up much later than our bodies would like, sometimes six or more hours later than the sun set, which tends to impair the adrenal glands and the immune system.

Optimize Your Omega-3
There are a number of studies that show that omega-3 fatty acids in fish oils are associated with decreased depression. If this subject interests you, I highly recommend Dr. Stoll's book The Omega-3 Connection. He is a Harvard psychiatrist who has done a great job of compiling the evidence supporting the use of fish oils for depression.

Change Your Routine
Sometimes making small changes in your life is an excellent way to pull yourself out of a funk. The following ideas are very simple, but they can make a big difference in your day and your mood:

• Add some new decorations in your home
• Purchase some aromatherapy oils that you enjoy
• Treat yourself to a massage or warm bubble bath
• Prepare a special meal for your family or significant other
• Listen to a favorite music or CD
• Journal to reflect on your emotions or day's activities
• Pamper yourself with a day of healthy food, good books and other favorite activities
• Call an old friend
• Organize your living space (clearing clutter can be calming for your mind)