Why You Might Feel Sad or Low in November (and How to Know If It’s Seasonal or Something More)
As the days grow shorter and the temperatures drop, many people notice their mood shifting. November, especially, tends to bring a wave of heaviness, tiredness, or unexpected sadness. If you’ve ever wondered “Why do I feel down every November?”, you’re far from alone.
“Why do I feel down every November?”
This month sits at the intersection of changing light, shifting routines, emotional reflection, and the start of the holiday season. Understanding these influences can help you approach November with more compassion and know when it may be time to reach out for support.
Your Body Knows It’s Time to Slow Down
Long before modern schedules and smartphones, humans naturally lived in rhythm with the seasons. November brings earlier sunsets, cooler weather, and more darkness, aka all cues that encourage the body to rest.
This can create:
A desire to stay in
More fatigue
Reduced motivation
A natural pull toward introspection
The problem? For most of us life rarely slows down with us. When your internal rhythm changes but your obligations do not, you may feel emotionally drained or “out of sync.” This is normal, and it’s a sign your body is asking for gentler pacing.
The Impact of Shorter Days and Less Sunlight
One of the biggest contributors to November sadness is the sudden drop in daylight. Less sunlight affects the brain’s production of serotonin (related to mood) and increases melatonin (related to sleepiness).
You may notice:
Feeling sluggish
Difficulty concentrating
Mood dips
Wanting to sleep more
A sense of heaviness or “winter blues”
These are common and often temporary responses to seasonal change.
The Emotional Transition Into Winter
November is the quiet doorway between fall and winter. The leaves have fallen, daylight fades early, and nature itself begins to rest. For many people, this brings a mix of nostalgia and melancholy.
This natural transition can stir:
A sense of endings
Reflective or introspective feelings
A quieter emotional tone
You’re not imagining it, November truly feels different.
Holiday Pressure and Emotional Expectations
As the holiday season approaches, many people feel an increase in emotional pressure even before any celebrations begin.
You might experience:
Stress about family gatherings
Anxiety around planning, travel, or finances
Grief resurfacing
Pressure to feel festive or grateful
The anticipation alone can be emotionally intense.
Accumulated Exhaustion From the Year
By November, most people have spent nearly an entire year meeting goals, navigating challenges, and managing responsibilities. It’s around this time that emotional and physical fatigue finally catch up.
Burnout can look like:
Difficulty starting tasks
Feeling easily overwhelmed
Emotional flatness
Reduced bandwidth for social or mental load
This isn’t personal weakness nor a sign that you’re “regressing” or “losing progress”, it’s just cumulative wear and tear that’s natural at the end of some years.
Is It Just a Seasonal Shift… or Is It Seasonal Affective Disorder (SAD)?
It’s completely normal for mood and energy to dip as the seasons change. But sometimes the shift is stronger than expected. Here’s how to tell the difference.
Typical Seasonal Changes (“Winter Blues”)
These feelings tend to be:
Mild to moderate
Noticeable but manageable
Temporary
Intermittent (some days feel fine)
Improved with light, fresh air, or routine changes
People with typical seasonal changes can still function day-to-day, even if they feel more tired or low.
Seasonal Affective Disorder (SAD)
SAD is a form of depression triggered by seasonal patterns. It involves more significant, persistent symptoms that interfere with daily life.
Common signs include:
Deep sadness or hopelessness
Loss of interest in activities
Oversleeping or extreme fatigue
Difficulty functioning at work or home
Increased appetite (often for carbs)
Withdrawal from social contact
Symptoms lasting most days for 2+ weeks
If your symptoms significantly impact your wellbeing, it may be time to talk with a therapist or healthcare professional. You deserve support that meets you where you are.
Social Routines Naturally Decrease
As weather gets colder and schedules shift indoors, social connection tends to dip. Even small decreases in social interaction can affect mood, especially for people who rely on community or outdoor time to feel grounded.
If You’re Feeling Down This November, You’re Not the Only One
Whether it’s seasonal tiredness, emotional reflection, or early signs of Seasonal Affective Disorder, your feelings are valid. Your mind and body are responding to very real changes in the world around you.
Here are some gentle ways to support your emotional wellbeing:
Get sunlight when possible
Keep a stable sleep schedule
Take short walks, even on cloudy days
Connect with someone you trust
Let yourself rest without guilt
Seek professional support if your symptoms persist or feel heavy
Journal Prompts for November Reflection
If you’d like to deepen your awareness this month, here are a few prompts you can use:
What feels different about my energy or emotions as the seasons shift?
What is my body asking for right now? (Rest, connection, boundaries, warmth, etc.)
Which emotions feel louder in November, and what might they be trying to tell me?
What do I need more of (and less of) as the year winds down?
How do I want to care for myself through the colder months?
Write as much or as little as feels right. If writing sounds like one more chore, try a voice memo or a brain dump in your notes app. Consider romanticizing the occasion by lighting some candles and cozying up in a fuzzy blanket.
If November Feels Heavy, Support Is Available
If you’re unsure whether you’re experiencing normal seasonal changes or something deeper like Seasonal Affective Disorder, a therapist can help you understand what’s going on and explore personalized ways to feel more grounded.
Tiny Cottage Therapy offers free consultation calls, giving you space to talk through what you’re experiencing and see whether therapy might support you during this season.
If you’re ready, you can schedule your free consultation today.
You deserve care, especially in the months that feel the heaviest.