As November arrives with shorter days and colder weather, many people notice a change in their mood. You might feel sad, anxious, or tired. For some, these feelings can lead to Seasonal Affective Disorder (SAD), a type of depression that usually starts in late fall or early winter and improves in spring.
SAD is more than just feeling down; it’s a recurring depression linked to seasonal changes. In Canada, about 2–3% of people experience the more severe form, while around 15% feel milder “winter blues.” Common symptoms include tiredness, low motivation, irritability, and trouble focusing. Researchers believe that less sunlight can affect our sleep patterns, serotonin levels (which help regulate mood), and melatonin balance—all of which play a role in how we feel.
How Seasonal Changes Can Trigger Anxiety and Depression
The shorter days and less sunlight in November can make you feel isolated and heavy-hearted. For those with anxiety or past trauma, these seasonal changes can worsen symptoms, making you feel stuck or unbalanced. This is where self-regulation becomes important, especially for those who struggle with anxiety or trauma. Techniques like breathwork, gentle movement, and grounding exercises can help you feel more stable and resilient.
Tools to Help You Get Through the Season
Here are some simple strategies to help you maintain balance and emotional well-being throughout November:
Start with Grounding Techniques. Grounding techniques are easy ways to bring yourself back to the present and reduce overwhelming feelings. They help you feel more connected to your body and calm anxious thoughts.
Exercise: Try “sensory grounding.” Take a moment to notice your senses: feel your feet on the ground, notice the room's temperature, and listen to the sounds around you. This can help you feel calmer, especially if you're feeling disconnected.
Use Breathwork to Calm Your Nervous System. Breathwork is an effective way to calm your nervous system, which can help lower your heart rate and stress levels. Breathwork uses specific breathing patterns to help you relax.
Exercise: Try the “4-7-8” breath. Inhale through your nose for four counts, hold for seven, and then exhale through your mouth for eight counts. This pattern can help you feel more relaxed and in control.
Consider Light Therapy. Light therapy is a popular treatment for SAD. It involves using a special light box that mimics natural sunlight. Spending about 20 to 30 minutes each morning in front of this light can help improve your mood and energy levels by increasing serotonin production. Light therapy can be especially helpful during the darker months when sunlight is limited.
Tip: If you decide to try light therapy, choose a light box that filters out UV rays and has a brightness of at least 10,000 lux. It’s best to consult a healthcare professional for personalized advice on using light therapy.
Move Mindfully to Shift Your Energy. Moving your body—whether through stretching, walking, or yoga—can help improve your mood and release tension. Even a little movement can make a big difference.
Exercise: If you can, take a short walk outside during the day, even if it's just for a few minutes. Getting some natural light and moving gently can help regulate your body’s internal clock. If you can’t go outside, try some simple stretches or gentle movements indoors. Poses like child’s pose or legs-up-the-wall can help you relax.
Do Daily Mindfulness Check-Ins. Taking a moment each day to check in with yourself can help you stay balanced. Ask yourself how you feel and acknowledge any emotions that come up without judging them.
Questions to consider: “How am I feeling right now?” or “What do I need today to feel better?” This practice helps you reconnect with yourself and understand your needs. Being kind to yourself during these moments can help you feel more at ease.
Build and Strengthen Your Support System. Having a support system is essential during November, as it can help lessen feelings of loneliness. Talk to friends, family, or support groups about how you’re feeling. Sharing your experiences can help create a sense of community and provide support.
If you're struggling with severe SAD symptoms, working with a therapist can be very helpful. They can offer guidance and strategies to help you manage the season's challenges.
Mindful Tips for Staying Regulated All Month Long
Create Small Rituals: Establish a daily practice, like morning stretches, keeping a gratitude journal, or spending a few minutes in meditation. These rituals can provide stability during unpredictable times.
Set Achievable Goals: Rather than overwhelming yourself, set small, doable goals. This can give you a sense of accomplishment, even if it’s something simple like getting five minutes of sunlight or practicing a grounding exercise.
Prioritize Sleep and Nutrition: Getting enough sleep and eating well are important for emotional health. Try to stick to a regular sleep schedule and focus on balanced meals to keep your energy steady.
Embracing Self-Regulation This Season
This November, think about how you can approach the seasonal changes with self-care and kindness. Although the darker months can be tough, using the right tools and support can help you stay grounded. By practicing mindfulness, using breathwork, and listening to your body, you’re taking steps towards feeling more resilient.
While you can’t control the seasonal changes, you can control how you respond to them. Be patient and kind to yourself as you navigate this season. With mindfulness and a consistent routine, you can find balance and clarity—even during the darker days.
By: Janessa Meissner
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