How Iowans Can Tell if It’s the Holiday Blues — or Seasonal Affective Disorder

New Year’s Day is often about reflection and fresh starts, but for some Iowans, it can feel like just another gloomy winter day — and that low mood could be more than the “holiday blues.” It may be Seasonal Affective Disorder, or SAD.

Christie Harris, a wellness education specialist with Emplify Health by Gundersen, says SAD can show up as depression, low energy, and losing interest in things you normally enjoy. In more serious cases, it can include thoughts of death or suicide.

Harris says one of the simplest ways to help is getting more natural light.

She recommends spending time outdoors when possible, and if that’s not an option, talking with a health care provider about other choices — including vitamins to help with energy, or light therapy. Light therapy typically involves sitting near a special high-intensity lamp for a set period each day.

Harris says if you’re not sure whether what you’re feeling is SAD, ask yourself a few questions: Have your energy levels dropped? Are you pulling back socially or isolating more than usual? Have your eating habits changed — especially cravings for heavier, carb-rich foods?

Other signs can include trouble concentrating and changes in sleep — either feeling exhausted and struggling to get out of bed, or having a hard time falling or staying asleep.

Harris says if these symptoms sound familiar — especially if they’re worsening — don’t brush them off, and consider seeking professional help.

Some people can ease symptoms through physical activity, which can help boost mood and energy. Others may benefit from stress-reducing practices like yoga, meditation, tai chi, or deep breathing.

Emplify Health by Gundersen has clinics in Calmar, Decorah, Fayette, Lansing, Postville and Waukon, along with a hospital in West Union.

If you or someone you know is in crisis or having thoughts of self-harm, you can call or text 988 to reach the Suicide & Crisis Lifeline.