HEALTH & WELLNESS
Winter blues almost gone?
Life naturally slows down in winter. The days grow
shorter, light becomes scarce, and we sit in front of the
television and try to stay warm. But how do you know
when a seasonal slump is a more serious problem?
Seasonal affective disorder (SAD) is a category of de-
pression that emerges in particular seasons of the year.
Most people notice SAD symptoms starting in the fall
and increasing during the winter months, but it differs
from the winter blues.
CHERIE
SAD symptoms might include a depressed mood,
CASTELLANO
feelings of hopelessness, a lack of energy, difficulty
Cop2Cop
concentrating, changes in sleep and appetite, a loss
of pleasure in activities you once loved, and even
thoughts of death or suicide. Symptoms often occur for days at a
time, and the activities that usually boost your mood don’t work.
People with the winter version of SAD might also notice the follow-
ing unique symptoms:
• heaviness in arms and legs
• frequent oversleeping
• cravings for carbohydrates/weight gain
• relationship problems.
SAD is a “specifier,” or subtype, of major depression. Persons with
seasonal affective disorder experience the symptoms at a particular
time of year. When that particular season ends, their depression goes
into remission. If you notice this switch happening several times
over two years, then you may qualify for this diagnosis.
Researchers have yet to uncover the specific cause for SAD, but
one likely culprit is that the reduction of sunlight during winter can
reduce levels of the brain chemicals serotonin (which regulates your
mood) and melatonin (which regulates sleep and mood).
Everyone has days in the winter when they feel sluggish or unmo-
tivated. But if your symptoms are causing disruptions in your life,
then reach out to Cop2Cop for peer counseling, or to the clinical
professionals offered by the NJSPBA. Seek immediate help if you are
using alcohol to manage symptoms or you are experiencing suicidal
thoughts. Call 866-267-2267.
If you’re already experiencing symptoms of seasonal affective
disorder, seeking treatment can help prevent them from becoming
worse. You can even schedule an appointment with your primary
care physician as part of a plan to address your physical and mental
health.
To get the best level of c are, jot down some notes about the fre-
quency and nature of your symptoms, questions about other men-
tal and physical health concerns you have, and observations about
what helps your depression or makes it worse. You can also write
down specific questions you might have for your doctor, including:
• What could be causing my symptoms instead of SAD?
• What treatments have your patients found helpful in the past?
• Would you recommend a mental health provider in the com-
munity?
• Are there any behavioral changes I can make today to help my
mood?
• Are there any written resources you’d recommend?
Your doctor may conduct a physical exam or lab tests to rule out
other physical causes for your depression. He or she may also rec-
ommend that you see a mental health professional to receive a more
thorough assessment.
As with any mental health problem, there is no one-size-fits-all
treatment. Here are a few options to explore with your doctor:
• Medication. Antidepressants have proven to be effective for
people with SAD, especially those with intense symptoms.
Medication requires patience, because it can take several weeks
before you begin to feel the effects. It’s also important not to
stop taking the medication once you start to feel better. Consult
3-Minute Depression Test
The following Goldberg Depression Test can be used to get an assessment of level of depression.
Little interest or pleasure in doing
m Not at all
m Several days
things
m More than half the days
m Not at all
m Nearly every day
m Several days
m More than half the days
Trouble concentrating on things, such
m Nearly every day
as reading the newspaper or watching
television
Feeling down, depressed or hopeless
m Not at all
m Not at all
m Several days
m Several days
m More than half the days
m More than half the days
m Nearly every day
m Nearly every day
Moving or speaking so slowly that other
Trouble falling or staying asleep, or
people could have noticed
sleeping too much
m Not at all
m Not at all
m Several days
m Several days
m More than half the days
m More than half the days
m Nearly every day
m Nearly every day
Thoughts that you would be better off
Feeling tired or having little energy
dead, or of hurting yourself
m Not at all
m Not at all
m Several days
m Several days
m More than half the days
m More than half the days
m Nearly every day
m Nearly every day
Poor appetite or overeating
If you’ve had any days with issues above,
m Not at all
how difficult have these problems made
m Several days
it for you at work, home, school, or with
m More than half the days
other people?
m Nearly every day
m Not difficult at all
Feeling badly about yourself, or that you m Somewhat difficult
are a failure or have let yourself or your
m Very difficult
m Extremely difficult
family down
with your doctor before you change your dosage, and let him or
her know if you experience any side effects.
• Psychotherapy. Talk therapy can be an invaluable option for
those with SAD. A psychotherapist can help you identify pat-
terns in negative thinking and behavior that impact depression,
learn positive ways of coping with symptoms, and institute re-
laxation techniques that can help you restore lost energy.
• Light therapy. Phototherapy involves exposing yourself to light
via a special box or lamp. This device produces similar effects to
natural light, triggering chemicals in your brain that help regu-
late your mood. This treatment has proven effective, especially
for those who experience the winter version of SAD. Don’t buy
one online without consulting with your doctor first, though —
you want to make sure you’re purchasing an effective and safe
device.
• Peer support. Cop2Cop peer counselors and “cop clinicians”
(our retired cops who are licensed clinicians at Cop2Cop) report
callers needing weekly calls to vent and discuss their concerns,
often before deciding if they really need clinical interventions.
Often peer support at Cop2Cop is enough, but by the end of six
months, 55 percent of our callers ask for professional help as
well. Whatever works is what we want you to do!
Don’t beat yourself up if your symptoms don’t improve right away,
and don’t brush them off as the winter blues and simply hunker
down until spring. Asking for help is a sign of strength and move-
ment towards a better version of yourself. Consider how you can
start managing seasonal affective disorder today, and live a healthier
life in every season. We are a phone call away at Cop2Cop: 866-267-
2267. d
www.njcopsmagazine.com
■ FEBRUARY 2018 73