(Iowa News Service) – With wintertime cold still gripping much of the nation, health experts are offering ways to overcome seasonal depression, which can accompany bitter temperatures and long, dark days. Lows in Iowa are forecast to be below zero for the rest of the week. A recent survey found 40% of Americans reported their mood worsens during the dark, cold winter months.

Dr. Rhonda Randall, chief medical officer and executive vice president of UnitedHealthcare Employer and Individual, said the gray days and bitter cold can have a direct effect on Iowans’ mental health. “We’re seeing increased suicides and drug overdose in our country,” Randall noted. “It really is important to recognize when you’re feeling blue and it’s persistent, when to seek help and get an assessment by a trained medical professional.”

Randall recommended spending time around friends to help overcome seasonal affective disorder and added it is important to connect with a mental health care provider, often accessible now by telehealth. Sometimes, the family doctor will do. Anyone experiencing a mental health crisis can get help by texting or calling the 988 Suicide and Crisis Lifeline.

Randall acknowledged seasonal depression is not new and suggested some time-tested ways to get ahead of it. “The first is getting access to some true sunshine,” Randall advised. “30 to 60 minutes outside every day. Whatever it is that you do outside during the hours that the sun is up.”

The days are getting longer but Iowa still only gets about 10 hours of daylight each day in February.