There is something about November that can feel a little challenging. The clocks have changed, the evenings draw in early, and those lovely bright autumn afternoons can give way to grey skies, drizzle and the feeling that the day is almost over before we've really got going.
After half term, we're often settling back into our usual responsibilities, and with Christmas still a little way off, November can sometimes feel like a long stretch of dark evenings and ordinary days.
If you've noticed your energy dipping, you're finding it harder to get motivated, or you're simply feeling a little less cheerful than usual, you're certainly not alone.
Changes in daylight can affect our body clocks, sleep patterns and mood. Some people barely notice the difference, while others find the darker months more difficult. The good news is that there are little things we can do to support ourselves through this time of year, without needing to overhaul our lives or force ourselves to feel positive every day.
Make the most of the daylight
When the days are shorter, it's easy to spend most of our time indoors, particularly if we're working, looking after family or simply trying to keep up with everything that needs doing.
One of the simplest things we can do is make an effort to get outside during daylight hours, even if it's only for a short time.
A walk around the block, a trip to the shops on foot or a few minutes in the garden can help us feel more connected to the day. Natural light also plays an important role in regulating our body clock, which helps influence our sleep and wake cycle.
You don't need glorious sunshine for it to be worthwhile. A bright, crisp morning can be lovely, but even on a grey day, getting outside gives you a change of scenery and a chance to move your body.
If you can, try to find a little pocket of outdoor time earlier in the day rather than waiting until the evening, when it's already dark. You might be surprised by how much better it feels to have stepped outside, taken a few breaths of fresh air and seen a little daylight.
Keep moving, even when motivation is low
When it's cold and miserable outside, the sofa can become very appealing. And there's absolutely nothing wrong with enjoying a cosy evening at home. But when we spend more time sitting and less time moving, we can sometimes end up feeling even more sluggish.
Movement can be a helpful way to support our mood and energy, and it doesn't need to be strenuous to count.
You might put on your favourite music and dance around the kitchen while preparing dinner, take a short walk at lunchtime, stretch your shoulders between jobs or spend a few minutes moving your body when you've been sitting for a long time.
Yoga can be particularly helpful because it combines movement with attention to the breath. Depending on the practice, it can help us work on strength, mobility and balance, while also giving us an opportunity to step away from the demands of the day.
And if you're not feeling particularly energetic, a gentler practice may be just what you need. You don't have to feel motivated before you begin. Sometimes, starting with a little movement is enough to help you feel more willing to continue.
The important thing is to find something that feels manageable and enjoyable, rather than turning exercise into another obligation.
Give yourself something to look forward to
Have you ever noticed how much better a week can feel when you have something lovely planned?
It doesn't have to be a holiday or a big occasion. Sometimes it's the smallest things that give us a lift: meeting a friend for coffee, visiting a favourite place, trying a new recipe, booking a class or settling down with a book you've been looking forward to reading.
When the weather is less inviting and the evenings are darker, having little things to anticipate can help break up the week.
Perhaps you could arrange a regular walk with a friend, plan a cosy film night, visit a local market or set aside an evening for a hobby you enjoy.
A weekly yoga class can become one of those things, too. Not because you need to achieve anything, but because it's a little pocket of time that belongs to you. You get to move, see familiar faces, enjoy a change of scenery and leave feeling that you've done something positive for yourself.
We don't need to fill every day with activities. Just having a few enjoyable things in the diary can make the weeks feel a little brighter.
Stay connected, even when you'd rather hibernate
When we're feeling tired or low, it's tempting to withdraw from social plans and spend more time on our own. Sometimes that's exactly what we need, but too much isolation can leave us feeling more disconnected.
A quick phone call, a message to a friend or a cup of tea with someone you enjoy spending time with can make a difference. You don't need to organise a big gathering or feel that you have to be particularly sociable. Small moments of connection count, too.
This is one of the lovely things about being part of a regular class or community. Seeing familiar faces, having a little chat before a session and sharing an hour with other people can bring a sense of connection to an otherwise ordinary day.
And if someone you know seems a little quieter than usual this November, a simple message asking how they are can be a thoughtful place to start.
Create a few comforts for the darker evenings
There is also something to be said for making the most of the season we're in.
Rather than feeling that every dark evening is something to get through, you could create a few small rituals that make coming home feel enjoyable.
Perhaps it's lighting a lamp, making a warming bowl of soup, having a bath, listening to music or spending ten minutes doing something creative. You might enjoy reading before bed instead of scrolling on your phone, or making your bedroom a little more restful so that you're ready for a good night's sleep.
Our sleep can sometimes become unsettled when routines and daylight patterns change. Keeping reasonably consistent sleep and wake times, getting daylight during the day and allowing yourself a little time to wind down in the evening can all help support healthy sleep habits.
It's not about creating a perfect evening routine or buying lots of things to make your home cosy. It's about noticing what helps you feel comfortable and making a little room for it.
And remember, you don't need to be productive with every spare moment. Sometimes a quiet evening is exactly the right way to spend your time.
Be kind to yourself on the difficult days
Perhaps the most important thing to remember is that you don't have to feel cheerful and energetic all the time.
Some days you'll feel ready to get outside, see friends and get things done. On others, you might feel tired, unmotivated or simply a little fed up with the weather. That's part of being human.
Try not to judge yourself too harshly for having a slower day. You can still look after yourself without turning it into a project. Eat regular, nourishing meals, move in a way that feels comfortable, stay connected to the people who matter to you and give yourself permission to rest when you need it.
If your mood is persistently low, you're losing interest in things you normally enjoy, or you're finding it difficult to manage everyday life, it's worth speaking to your GP. For some people, the changes in mood that come with autumn and winter are more than a passing case of the November blues. Seasonal affective disorder (SAD) is a recognised form of depression associated with seasonal changes, and support is available.
You don't have to wait until things feel unbearable before asking for help.
A little brightness in the middle of November
We can't change the clocks back or make the evenings lighter overnight. But we can look for small ways to make this time of year feel a little kinder.
Get outside when you can. Move your body in ways you enjoy. Make plans with people who lift your spirits. Find little things to look forward to, and create moments of comfort in your everyday life.
And when you have a day that feels a little grey in every sense, remember that you don't have to fix everything at once.
Sometimes, a short walk, a friendly conversation, a gentle yoga class or a quiet evening doing something you love is enough to make the day feel a little different.
November doesn't have to be a month we simply endure until Christmas arrives. There can still be plenty of good moments, little pleasures and opportunities to feel well along the way.
So be gentle with yourself this month. Look for the small things that brighten your days, and remember that looking after yourself doesn't have to be complicated.
Sometimes, it's simply about finding a little light where you can.
