November Blues: Why This Month Feels Heavy—and How to Handle It

November is often overlooked in mental health conversations—sandwiched between the glow of autumn and the chaos of the holidays. But for many, this month feels heavy.

The sunlight fades.

The days shorten.

The warmth of October turns cold.

It’s a slow, creeping shift that can quietly impact your mood.

Common Emotional Experiences in November:

• A drop in motivation or energy

• Loneliness, especially with holidays approaching

• Resurfacing grief (especially if you’ve lost someone in the past around this time)

• A sense of emotional fog or sadness with no clear cause

This is often called Seasonal Affective Disorder (SAD), or simply “the November Blues.”

What You Can Do:

1. Get sunlight first thing in the morning. Even 10 minutes helps reset your body’s natural rhythm.

2. Lean into connection. Coffee with a friend, a walk with someone, even a call can disrupt isolation.

3. Use light intentionally. Consider using a light therapy lamp, especially if you live in a northern region.

4. Don’t wait to ask for support. You don’t need to be at rock bottom to reach out.

November doesn’t have to be a month of emotional drift. It can be a time to gently reconnect—to your body, your boundaries, and your breath.