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November blues
Hello darkness, my old friend…
This iconic line from The Sound of Silence by Simon & Garfunkel aptly describes how many people feel in November. The days start getting shorter and our everyday lives often begin and end in the dark. The gloomy weather and lack of daylight affect many people's moods – a phenomenon commonly referred to as the "November blues". This seasonal mood disorder is often accompanied by feelings of depression, listlessness and fatigue. But what exactly causes this mood shift, and how can we counteract it? In this article, we'll explore the causes of the November blues and share ten practical tips to help you overcome it and cope better during the darker months.
What are the November blues?
The November blues is a seasonal mood shift that many people experience during the darker months of the year. The term describes a series of symptoms that are triggered by the change of season at the end of autumn. Those affected often feel tired, listless and emotionally exhausted. Other typical characteristics are a decline in motivation, diminished joy, as well as sadness or melancholy. As a rule, this condition is mild and temporary and subsides on its own with the return of spring. The November blues affects people of all ages and walks of life and often occurs at the same time every year.
Causes of the November blues
The causes of the November blues are varied and closely linked to seasonal changes, with a lack of daylight playing a crucial role. Reduced sunlight disrupts our sleep-wake rhythm, which is regulated by light signals. When daylight is scarce, the body produces more melatonin, a hormone that induces tiredness, while at the same time the production of serotonin, the "happiness hormone", decreases. This imbalance often causes us to feel down and listless, accompanied by a noticeable drop in energy and motivation.
Another cause of the November blues can be the changes in the weather. Low temperatures and frequent rain often cause us to spend less time outdoors and feel less motivated to be active, which means we perform less physical movement overall. Since exercise is important for both our physical and mental health, a lack of it can increase feelings of exhaustion and depression. At the same time, the lack of sunlight ensures that less vitamin D is produced, which can also have a negative effect on our mood.
Besides external factors, psychological aspects also play an important role. The transition from the lively, sun-filled summer to the darker, colder season can be emotionally stressful. Many people feel a sense of melancholy as they bid farewell to those warm and active summer days. November, in particular, is often a time of preparation for the upcoming holidays, characterised by high expectations and social obligations, which can bring additional stress and pressure.
The darker months can also contribute to social isolation. As temperatures drop, many people retreat indoors, reducing social interactions and shared activities. This withdrawal can lead to feelings of loneliness and cause a negative shift in mood.
Last but not least, individual factors also influence the severity of the November blues. People who are particularly sensitive to weather changes or prone to low moods are more likely to be affected. Stress and chronic illnesses may also become more pronounced in November, putting an additional strain on their emotional balance.
Ten tips for overcoming the November blues
The following 10 tips will show you how to shake off the November blues and bring more energy and joy back into your life.
- Fill up on daylight: Try to get as much natural light as possible. Spend time outdoors during the day, especially in the morning, to support your sleep-wake rhythm. If this isn't possible or daylight is limited, consider light therapy as an alternative.
- Regular exercise: Sport and physical activity stimulate the production of "happiness hormones" such as serotonin, dopamine and endorphins. Even a walk in the fresh air or a short yoga session at home can lift your mood. You can find practical tips on staying active during the colder months here.
- Balanced diet: Eat plenty of fruit, vegetables, whole-grain products and healthy fats. Nutrients such as omega-3 fatty acids and vitamin D can have a positive impact on your mood.
- Check your vitamin D intake: During the darker months, it's worth having your vitamin D levels checked. If you have a deficiency, a healthcare professional can recommend appropriate dietary supplements.
- Maintain social contacts: Stay connected with friends or family, even if it's just a brief phone call. Shared activities or conversations can help reduce feelings of isolation and lift your mood.
- Maintain routines: Set fixed bedtimes and regular mealtimes to create structure and help you maintain your energy levels. Make sure you get enough sleep, but avoid spending too much time in bed.
- Establish positive habits: Use the darker months as an opportunity to explore new hobbies or creative activities. Writing, painting or making music can encourage positive thoughts.
- Mindfulness and relaxation: Combine relaxation techniques with comforting rituals: meditation, breathing exercises or progressive muscle relaxation are all good ways to reduce stress. Pair these with cosy elements like candlelight, a warm wool blanket, a good book or a soothing bath to create a calming atmosphere for your body and mind. These mindful rituals can strengthen your inner balance and lift your mood.
- Plan enjoyable activities: Add little highlights to your schedule that you can look forward to, such as a shared dinner, a trip to the cinema or a cosy reading session.
- Seek professional support: If your low mood persists or is significantly affecting your quality of life, don't hesitate to seek professional help. Therapy can provide valuable guidance and support.
November blues vs. depression
It's important to emphasise that the November blues should not be confused with depression. While the November blues is a seasonal mood disorder, depression is a serious mental illness. Depression typically lasts longer and is accompanied by deep sadness, listlessness, sleep disorders and an inability to enjoy life. These symptoms have a major impact on the sufferer's daily life and do not resolve on their own. Treatment for depression often requires psychotherapeutic intervention to alleviate symptoms.
November blues vs. winter depression
The November blues and seasonal affective disorder (SAD), also known as winter depression, are both triggered by seasonal changes, but differ significantly in their intensity and impact. Unlike the November blues, which is a mild and temporary disorder, winter depression is a form of clinical depression that usually begins in autumn and lasts until spring. In addition to classic symptoms of depression, such as sadness and listlessness, atypical symptoms often occur, such as an increased need for sleep, cravings for carbohydrates, weight gain and temporary moments of joy in response to positive events. Winter depression can significantly affect everyday life and often requires professional treatment such as light or psychotherapy.
Seek help
If your mood isn't improving, everyday life feels overwhelming or you find yourself withdrawing more and more, don't hesitate to seek professional help. On our "help & advice" page you will find resources and support options to help you to regain your balance.
Conclusion
The November blues is a common phenomenon that affects many people. It's important to recognise that these feelings are normal and that there are effective ways to combat them. We can actively improve our mood through simple measures such as regular exercise, a healthy diet and maintaining social connections. Use the darker months to develop new habits and focus on self-care. However, if your low mood persists, don't hesitate to seek professional help. With the right support, you can overcome the challenges of November and bring light even to the darkest days.
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References
- Neun Tipps gegen den November-Blues. (n.d.). Kiel University of Applied Sciences. https://www.fh-kiel.de/news/neun-tipps-gegen-den-november-blues/
- Oberberg Kliniken. (n.d.). Winterdepressionen – wenn der Winter auf das Gemüt schlägt – Oberberg Kliniken. Oberberg Clinics. https://www.oberbergkliniken.de/krankheitsbilder/winterdepressionen
- Seasonal Affective Disorder (SAD). (n.d.). https://www.psychiatry.org/patients-families/seasonal-affective-disorder
- Seasonal affective disorder (SAD) - Symptoms & causes - Mayo Clinic. (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- Spencer, M., & Spencer, M. (2024, November 5). Seasonal Affective Disorder (SAD): How to manage depression as daylight savings ends. Ballen Medical & Wellness. https://ballenmedical.com/seasonal-affective-disorder-sad-how-to-manage-depression-as-daylight-savings-ends/
- World Health Organization. (2022). ICD-11: International classification of diseases (11th revision). https://icd.who.int/
