November calls
“Fallen leaves lying on the grass in the November sun bring more happiness than the daffodils.” – Unknown
November is a month of slowing down. The trees have shed their leaves, the days shorten, and there’s a natural invitation to pause. After October’s focus on trauma awareness and the process of reclaiming your story, this month is about gratitude and reflection—not in a performative way, but in a way that feels real, grounding, and sustaining.
Gratitude isn’t about ignoring pain. Reflection isn’t about dwelling in the past. Instead, both are about making space: noticing what is here, acknowledging what has shaped us, and preparing for what’s next.
Week 1: Gratitude Practices
Research shows that gratitude is strongly associated with greater happiness, resilience, and even better sleep (Emmons & McCullough, 2003; Wood et al., 2010). But gratitude doesn’t have to mean writing long journal entries or pretending everything is okay.
Some simple practices you can try this week:
One-sentence gratitude: At the end of the day, write down one thing you appreciated.
Gratitude in motion: Notice moments of beauty on your walk—sunlight, leaves, a stranger’s kindness.
Relational gratitude: Tell someone specifically what you value about them (“I appreciated how you listened to me today” vs. “Thanks for being there”).
Gratitude works best when it’s authentic—when you allow yourself to feel it in your body, not force it onto a checklist.
Week 2: Healing Through Reflection
Reflection is different from rumination. Rumination keeps us stuck in loops of “what if” and “why me,” while reflection allows us to look back with curiosity and compassion. Reflective practices help integrate experiences and bring meaning to our stories (Neimeyer, 2000).
This week, you might try:
Writing a letter to your past self, acknowledging their effort and survival.
Journalling with the prompt: What have I learned this year about myself that I want to carry forward?
Sitting with a trusted friend or therapist to share your reflections out loud—sometimes another perspective helps us see how far we’ve come.
On Remembrance Day (Nov. 11), we also practice collective reflection—pausing to honour the sacrifices of those before us. Reflection in our own lives can carry that same depth: remembering what has shaped us and how we choose to move forward.
Week 3: The Art of Letting Go
Letting go is one of the hardest and most liberating parts of healing. Whether it’s an old relationship, a grudge, or a version of yourself that no longer fits, release creates space for something new. Research on forgiveness shows that letting go of resentment can lower stress, blood pressure, and symptoms of depression (Toussaint et al., 2015).
But letting go isn’t about erasing what happened—it’s about loosening its hold. You might begin by asking:
What am I carrying that I don’t need anymore?
If I set this down, what space would open up in my life?
Even nature shows us this rhythm: trees let go of their leaves, not in loss, but in preparation for rest and renewal.
Week 4: Prepping for the Holidays
As the holidays approach, emotions can be complicated. For some, the season is joyful and full of connection. For others, it brings grief, stress, or memories of loss. Research highlights that holiday stress often stems from financial pressure, family conflict, and loneliness (APA, 2015).
Some ways to navigate this season:
Plan ahead: Decide which traditions feel nourishing, and which you want to step back from.
Set boundaries: It’s okay to say no to gatherings or conversations that feel unsafe.
Find small joys: A favourite meal, a cosy walk, or connecting with someone who “gets it” can bring lightness.
Acknowledge the mix: Joy and pain can coexist. You don’t have to choose one or the other.
Preparing for the holidays isn’t just about logistics—it’s about tending to your emotional landscape, too.
A few closing thoughts:
As November draws to a close, it’s worth asking yourself: What am I most grateful for in this season? What reflections do I want to carry into the new year? What can I let go of to make space for what’s ahead?
If these questions stir something in you, consider giving yourself the gift of slowing down—whether through therapy, journalling, or simply pausing to breathe.
Next month, we celebrate progress—the small, steady steps that move us closer to living fully.
