A new year brings new goals, fresh mindsets, and the opportunity for growth, but it can also be a difficult time for individuals. It’s cold all the time and dark by 5 p.m. Leaving the house for any reason can feel exhausting. You may feel less social, active, and motivated, which could be a sign that you’re experiencing Seasonal Affective Disorder, or SAD.

Symptoms of Seasonal Affective Disorder (SAD) may include:

• Low mood or loss of interest in things usually enjoyed.

• Lack of motivation.

• Significant changes in sleeping patterns.

• Significant changes in eating patterns or weight changes.

• Difficulty concentrating.

• Repeated thoughts of excessive worry, guilt or death.

SAD is most common in the winter due to cold weather and shorter days. About 5 percent of people in the U.S. experience SAD, while 7 percent of people in the U.S. are diagnosed with major depressive disorder.

It’s important to check in with yourself to recognize and understand if you are experiencing increased seasonal depression. To improve your mental health and to take care of yourself, follow these helpful tips:

• Healthy eating, rest and exercise.

• Make time for yourself and the things you enjoy.

• Have a good support network of family and friends, and use that support network.

• Talk about feelings, and try not to bottle them up.

• Limit screen time.

• Be mindful of your breathing.

If you notice a family member or friend is experiencing symptoms of SAD, here are some ways that you could help:

• Use active listening.

• Encourage them or help them to find external support (such as a counselor or support group).

• Continue to invite them to plans (even if they do not feel up to it that day, it’s nice to be invited and allows them to feel included).

• Offer to help with small, everyday tasks that can help lighten the load for someone feeling overwhelmed.

If you feel like seasonal depression symptoms are disrupting day-to-day functioning, it’s time to contact your primary care provider or a therapist at the UnityPoint Health – Berryhill Center. It’s never too soon to talk about how you’re feeling and to learn new coping skills. To schedule an appointment, call (515) 955-7171.

For some people, medication may be a treatment option, and a primary care provider or psychiatrist can help with assessing medication needs.

To learn more about the services the UnityPoint Health – Berryhill Center offers, call (515)955-7171 or visit www.unitypoint.org/fortdodge/berryhill-center-of-mental-health.aspx.

Katie Hildreth is a Licensed Mental Health Counselor (tLMHC) at UnityPoint Health – Berryhill Center.