Why You Might Feel More Anxious in November (and What to Do About It)
If you’ve been feeling more restless or uneasy lately, you’re not alone. November often brings a noticeable uptick in seasonal anxiety as the days shorten, temperatures drop, and the rush of the holidays begins. Many people across Long Island and New York City find themselves struggling with heavier emotions, racing thoughts, or an unexpected sense of loneliness this time of year.
For some, it’s the loss of a loved one that feels sharper as the holidays approach. For others, it’s navigating changes in relationships, the emotional exhaustion that can come with parenting, or the identity shifts that surface postpartum. These experiences, combined with darker days and less sunlight, can heighten anxiety and make even simple routines feel overwhelming.
Understanding why this happens and learning gentle ways to cope can help you feel more grounded and less reactive as you move through the colder months with compassion and care.
What Exactly Are the “November Blues”?
The term “November blues” describes the emotional dip or anxiety spike that often appears during late fall. While not everyone experiences it as full-blown depression, many notice subtle changes in mood, energy, and focus.
Clinically, some people experience a form of depression called Seasonal Affective Disorder (SAD)—a condition linked to changes in daylight and circadian rhythm. But even without meeting diagnostic criteria, shifts in light, weather, and routine can trigger anxiety or agitation.
>> Studies from the National Library of Medicine show that our internal clocks and serotonin levels are deeply affected by daylight exposure, which can explain the emotional turbulence many feel this time of year.
Why November Can Heighten Anxiety
1. Shorter Days Disrupt Sleep and Energy
The reduced sunlight during November affects our circadian rhythms, which regulate mood, sleep, and hormones. This disruption can lead to restlessness or fatigue—key contributors to anxiety. (Mayo Clinic)
2. Lower Serotonin, Higher Melatonin
Less sunlight means less serotonin (our natural mood stabilizer) and increased melatonin (our sleep hormone). The result? You may feel sluggish during the day and wide awake at night—fueling anxiety and irritability. (American Medical Association)
3. Sudden Lifestyle and Weather Shifts
In places like New York City, we transition quickly from crisp fall air to dark, chilly evenings. Outdoor activities slow down, social gatherings move indoors, and routines change, all of which can leave the mind feeling unsettled. I know in my home of Long Island, the impact is the same.
4. Emotional Triggers: Loss, Relationship Changes, and Postpartum Adjustments
For many, November brings not only seasonal change but emotional change. If you’re coping with the loss of a loved one, moving through a shift in your relationship, or adjusting to new parenthood or postpartum life, this season can magnify feelings of vulnerability.
As the world around us grows quieter and darker, our internal world often becomes louder. Grief, identity shifts, and relational changes all tend to resurface when life slows down. The reduced daylight, increased isolation, and pressure to “get into the holiday spirit” can make it harder to regulate emotions—leading to an uptick in seasonal anxiety and self-doubt.
Remember: even positive changes, like becoming a parent or reconnecting after a period of distance, can trigger emotional unease as your mind and body work to adjust.
5. End-of-Year Pressure
Financial stress, work deadlines, and holiday expectations create invisible tension. Even joyful plans can add to emotional overload, making it harder to regulate anxiety.
How to Recognize Seasonal Anxiety
You might be experiencing seasonal anxiety if you notice:
Difficulty sleeping or oversleeping
Racing thoughts, restlessness, or irritability
Tightness in the chest or shallow breathing
Increased fatigue or loss of motivation
Heightened sensitivity or tearfulness
Feeling on edge without a clear reason
If you live in NYC or on Long Island and notice these symptoms recurring each fall, it may be your body’s natural response to seasonal change, not a personal failing.
Coping with Anxiety in November: What Actually Helps
When anxiety rises with the season, think of your care plan in three layers: body, mind, and environment.
Support Your Body
Get morning light. Aim for 15–30 minutes outdoors after waking. Even on cloudy days, natural light helps regulate your body clock.
Move daily. Gentle stretching, walking, or yoga reduce cortisol and steady energy.
Maintain consistent sleep and meal times. Routine helps your nervous system know what to expect.
Limit caffeine and alcohol. Both can intensify anxious thoughts and disrupt sleep.
Support Your Mind
Name what’s happening. Say it out loud: “I’m feeling seasonal anxiety.” Naming the pattern reduces shame and creates separation from the symptoms.
Practice grounding exercises. Try slow exhalations, body scans, or 5-senses mindfulness.
Journal the transition. Reflect on how the darker months make you feel, what you miss about lighter seasons, and what helps you feel safe now.
Reach out for connection. Call a friend, attend a group, or talk to a therapist—don’t let isolation reinforce anxiety.
Shape Your Environment
Brighten your space. Open blinds, use soft lamps, or consider a light-therapy box.
Add soothing rituals. Candles, playlists, or herbal tea routines help signal calm to your body.
Plan small joys. Schedule one micro-moment of pleasure per day—a comforting meal, a walk, or a cozy TV night.
Prepare for the holidays intentionally. It’s okay to scale back, skip traditions, or create new ones that honor your current energy and grief.
When to Seek Additional Help
If seasonal anxiety lingers beyond a few weeks, starts interfering with your work or relationships, or triggers deeper hopelessness, professional support can help.
Therapy provides tools to:
Regulate your nervous system
Identify anxious thought patterns
Build healthier coping rituals
Process underlying grief and guilt that intensify in the colder months
The earlier you reach out, the easier it is to manage symptoms before they snowball. (UC Davis Health)
Bringing It Home to Long Island & NYC
Residents of Long Island and NYC know how sudden the seasonal shift can feel. One week, we’re at the park, the next it’s dark before dinner. These rhythms affect our emotional state as much as our schedule.
Recognizing that you’re not alone and that the environment plays a real role can be deeply grounding. Seasonal anxiety doesn’t mean you’re weak; it means you’re human, sensitive, and attuned.
At Evolving Through Grief Counseling Services, we help individuals and couples navigate anxiety, grief, relationship changes, parenting challenges, and postpartum transitions with compassion and evidence-based care. Together, we’ll uncover what your nervous system needs to feel safe and supported through this season and beyond.
Moving Through Seasonal Anxiety in Long Island & NYC
Feeling more anxious in November doesn’t mean you’re falling behind; it’s your body and heart responding to the season’s shifts. Whether you’re grieving a loss, adapting to a change in your relationship, or finding your footing as a parent, this time of year can stir deep emotional currents. The good news? You don’t have to navigate it alone.
By tending to your body, mind, and environment, you can ease the seasonal anxiety that so many in Long Island and NYC experience this time of year. And when self-care isn’t enough, compassionate support can make all the difference.
At Evolving Through Grief Counseling Services, we specialize in helping individuals and couples navigate grief, life transitions, relationship changes, and postpartum challenges with sensitivity and depth. Together, we can help you make sense of what you’re feeling, develop tools for coping with anxiety, and create space for peace and self-understanding, even during the darker months.
Schedule a free consultation with me and we can begin finding steadiness through the season ahead. I grateful offer therapy services those living in Long Island, New York City, Brooklyn and all across the state of New York.
Additional Information
Services page: Individual & Couples Counseling
Related blog: Coping with Relationship Strain After Pregnancy or Infant Loss
