I get upset and crabby in the winter months. Come October I fly off the handle at any little thing. I have heard of the winter blues. What can I do?

You may be experiencing seasonal affective disorder, or a milder version of the "blues" brought on by sensitivity to decreased sunlight. But do not stop short of evaluating other factors, or other life stresses that you may be reacting to at this time.

Dr. Norman Rosenthal, author of "Winter Blues" suggests that this disorder is caused by a combination of factors including shortened daylight, stress and genetic vulnerability. He estimates that up to 14 percent of the population experiences some depression as a result of decreased sunlight in the winter months.

Symptoms may be depression and lowered physical energy, often resulting in increased irritability, angry outbursts, and crying spells in some children. Others may respond with lethargy, a withdrawal from activities, and poor concentration.

Some scientists view this disorder as a product of a modern society that confines us indoors, in general, magnifying the normal ebbs and flows of biochemical changes that occur with the seasons, especially for those already vulnerable to stress.

The latest recommendation for treatment of this condition requires sitting under a light box that emits 5 to 10 thousand lux of ultra-violet filtered light for 40 minutes each morning. Hypothetically, the light reduces the levels of the neurochemical, melatonin, naturally awakening us from the sleep cycle as we get ready for our day's activities. It is thought that the body's balance of neurochemicals, especially melatonin levels that help regulate the sleep cycle, are disrupted for those suffering from seasonal affective disorder. And while most of us respond to artificial light, others do not, leaving their melatonin at high levels during their wake cycle.

Aside from ordering a light box (about $300.) there are several things you can do, if you feel you are suffering from a lack of sunshine.

1. Exercise
   Many stay-at-home moms have used the term "cabin fever" to describe similar symptoms. Keep physically active throughout the winter months. Indoor swimming, ice skating or sledding can be useful stress busters. Physical exercise may release hormones and neurochemicals that restore our body's balance!
2. Get as much natural light as possible
   Sit near a window to absorb natural light while working inside.
3. Reduce stress
   Keep schedules as simple as possible to avoid rushing. Down time is important for all of us. Structure relaxation into your day, with music, quiet time and plenty of rest.
4. Regular sleep and a balanced diet
   Experts recommend keeping your sleep cycle as regular as possible and avoiding excess sugar and carbohydrates. (A good idea anyway!)

Pacing your day can make a big difference in your life!