By Andrea Davidson, MSW – Social Worker in Montreal
November often slips under the radar when we talk about mental health. It’s not quite the holiday season yet, but it’s colder, darker, and heavier. In Montreal, the shift from October’s color to November’s grey can feel abrupt—and for many people, it takes a toll. If you’ve been feeling more tired than usual, less motivated, or emotionally foggy, you’re not alone.
The Emotional Weight of November
As the clocks fall back and the sun sets earlier each day, our routines—and our bodies—can struggle to adjust. Montreal’s early sunsets and long stretches of cloud cover can dull even the most resilient moods. You might find yourself feeling:
- Sluggish or low-energy in the mornings, especially after the time change
- Less motivated to socialize or stay active
- More emotionally flat or withdrawn
- Disconnected or irritable without a clear reason
This “November dip” isn’t just in your head—it’s a real physiological and emotional response to environmental shifts. The lack of sunlight can impact serotonin and melatonin levels, contributing to what’s often known as Seasonal Affective Disorder (SAD).
Why This Time Feels Harder
November lands in that quiet space between the busyness of fall and the intensity of the holiday season. It brings:
- Post-Halloween letdown (especially for kids and teens)
- Mid-semester pressure and exams for students
- Early holiday stress for parents—financial planning, social obligations, and expectations
- Colder weather and fewer outdoor activities
For many households, November is when everyone starts to feel more stretched—but fewer people are talking about it.
How to Support Yourself This Month
While we can’t change the season, we can soften its impact. Here are a few gentle ways to care for your mental and emotional health this November:
1. Name What You’re Feeling
It’s okay to say “I’m feeling off,” even if everything looks fine on the surface. Giving language to your experience helps reduce internal pressure and creates space for compassion.
2. Bring in Light Where You Can
Open the blinds, get outside in daylight hours, or use a light therapy lamp if it helps. Small rituals—like lighting a candle with your morning tea—can also bring warmth to your space.
3. Lower the Bar for “Productive”
This season doesn’t need to be about goals or output. Allow yourself slower mornings, earlier bedtimes, and shorter to-do lists.
4. Check in With Your Children (and Yourself)
Kids often absorb seasonal stress without knowing how to express it. Look for signs of mood shifts, sleep changes, or school avoidance—and create a space where it’s safe to talk.
5. Ask for Support
If you feel stuck in low mood, therapy can help you navigate through it with care. Whether it’s seasonal depression, emotional overwhelm, or just not feeling like yourself, you don’t have to go through it alone.
You Don’t Have to Carry This Alone
If November has left you feeling scattered, heavy, or out of sync, you’re not alone. I work with individuals and families in Montreal who are moving through seasonal stress, burnout, and emotional fatigue—especially in this quiet, often-overlooked time of year.
Reach out today for a free consultation. Together, we can make this season feel more manageable—one small, steady moment at a time.