As the crisp autumn air fades and the days grow shorter, many of us feel the subtle shift of the season - one that brings with it colder weather, darker skies, and an inevitable sense of melancholy. November, in particular, can feel like the transition period between the last burst of fall color and the long stretch of winter ahead. For some, the lack of sunlight and colder temperatures can bring a dip in mood and energy. However, it doesn't have to be a time of discomfort or gloom. By embracing a few thoughtful habits and making intentional choices, you can not only survive but thrive during those dark November days.
One of the biggest challenges in November is the shorter amount of daylight. With the sun setting earlier and the mornings starting later, it can feel like the days are too brief. To combat this, make the most of the daylight you do have. Start by opening your curtains as soon as you wake up to let in as much natural light as possible. If you're working from home or spending a lot of time indoors, position your workspace near a window or invest in a desk that faces outdoors. Even if it's a gray or overcast day, exposure to natural light can help improve your mood and energy levels.
If you find the lack of sunlight really affects your well-being, light therapy may be worth exploring. Many people experience a form of depression known as Seasonal Affective Disorder (SAD) during the winter months, which is largely due to the decrease in natural light. A light therapy box - designed to simulate the effect of sunlight - can be a great solution for boosting your mood and combating the symptoms of SAD. Sitting in front of a light box for about 20-30 minutes a day can be an effective way to help regulate your circadian rhythm and enhance your sense of alertness and well-being.
When the weather outside is uninviting, the best remedy is to make your indoor space as cozy and inviting as possible. Invest in a few soft throw blankets, scented candles, or warm lighting to create a hygge-inspired atmosphere - a Danish concept that emphasizes comfort, warmth, and togetherness. Warm lighting, such as table lamps and string lights, can help create a calm ambiance, especially when the darkness sets in early. Soft textures like plush cushions, wool throws, and cozy slippers invite you to slow down, relax, and fully embrace the cozy aspects of November.
Consider adding layers to your home decor that enhance comfort, such as heavier curtains to block the cold and preserve warmth. The goal is to turn your home into a sanctuary from the chill outside. If you have a fireplace, now is the perfect time to light it, or you can replicate the effect with a crackling fire video on a screen if you don’t have one. These little touches can help you feel more relaxed and nurtured during the darker days.
With the sun setting earlier, you have more opportunity to wind down in the evening. Establishing a comforting nighttime routine can help signal to your body that it’s time to rest. Start by dimming the lights about an hour before bed to help your brain produce melatonin, the hormone that regulates sleep. Avoid screen time as much as possible -especially blue light from phones and computers - since it can interfere with your ability to fall asleep.
Instead, engage in calming activities like reading a book, taking a warm bath, or enjoying a cup of herbal tea. November is the perfect time for hot drinks, such as spiced chai, mulled wine, or rich hot chocolate. These comforting rituals not only make you feel warm but also help you embrace the quiet serenity of the season.
The cooler weather can bring a craving for hearty, comforting foods. Use this as an opportunity to nourish your body with wholesome meals that support your overall well-being. Soul-warming soups, stews, and casseroles are perfect dishes for the season - packed with vegetables, legumes, and lean proteins. These types of meals not only satisfy hunger but also provide the essential nutrients that your body needs during the colder months.
Don't forget to keep your immune system strong, especially as the weather turns. Incorporate foods high in vitamin C (like citrus fruits, bell peppers, and leafy greens) and vitamin D (found in fatty fish, fortified dairy, or supplements). As November days can sometimes feel dreary, eating nutrient-dense meals can help lift your mood and keep your energy levels stable throughout the day.
While the thought of working out during chilly, dark days might not always feel appealing, staying physically active can have a significant impact on your mental and physical well-being. Exercise releases endorphins, which can help combat the winter blues and promote better sleep. Whether it's a brisk walk outside (while you can still catch some daylight), a morning yoga session, or a cozy indoor workout, moving your body helps you stay energized and grounded.
If the weather outside is particularly uninviting, try activities that can be done indoors, such as stretching, Pilates, or a dance workout. Find a routine that feels good for your body, and stick with it as part of your self-care during this transitional month.
One of the best ways to lift your spirits during dark days is to maintain a strong sense of social connection. While the weather might make you want to stay in, reaching out to friends and family - whether through video calls, phone chats, or in-person meetups - can be incredibly uplifting. November can be a great time to plan a cozy dinner with loved ones, or perhaps a movie night in where everyone brings their favorite comfort foods.
Even simple acts of connection, like sending a text or sharing a playlist of your favorite songs, can foster a sense of community and joy. Plus, sharing experiences with others can help combat feelings of isolation that often come with the longer, darker nights.
In addition to external changes, fostering a positive internal mindset can make a big difference in how you experience November. Take time to practice gratitude, mindfulness, or meditation. These practices help shift your focus away from what you might be missing - like longer days and sunny weather - and toward the positive aspects of the present moment. Consider keeping a gratitude journal, where you write down three things you're thankful for each day. Even on the most challenging days, this small habit can help you reframe your thoughts and find beauty in the simple things.
Additionally, November is a perfect time to slow down and reflect on the year thus far. Embrace the opportunity to set intentions for the upcoming season, both in terms of your personal growth and the way you engage with the world around you.
Lastly, make sure you give yourself things to look forward to during this quieter, darker time. Whether it's a weekend getaway, an upcoming holiday celebration, or a simple pleasure like a hot chocolate date with yourself, having something small and sweet on the horizon can help you navigate the long, dark days with greater ease. Treat yourself to small, joyful activities, such as a cozy new sweater, a good book, or a film that brings you comfort.
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While dark November days may be inevitable, they don't have to be uncomfortable. By intentionally creating a cozy home environment, staying connected, and prioritizing self-care, you can turn this often-dreary month into a time of nurturing and reflection. With the right mindset and habits, November can become a season of warmth, relaxation, and rejuvenation that sets you up for the winter months ahead.
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