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Hello reader,
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As the year slows and the days grow shorter, this is often a month that invites us to turn inward. The shift in light and rhythm can bring a mix of feelings alike calm, reflection, or a sense of heaviness. However it meets you, we hope you can find moments of gentleness and warmth.
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This month, we are exploring gratitude and self-nurture, not as something to strive for, but as small ways of noticing what supports and sustains us.
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November is a month rich with moments of meaning. From Bonfire Night and the bright awe of fireworks to Remembrance Sunday and the quiet pause it invites, this time of year holds both celebration and reflection. We also recognise important awareness days, National Stress Awareness Day, World Kindness Day, International Men’s Day, and Transgender Day of Remembrance. Each calls our attention to compassion, understanding, and care for ourselves and others.
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For some, these occasions bring connection, gratitude, and community. For others, they may stir memories, grief, or a sense of distance. All experiences are valid. It is okay if joy and sadness sit side by side.
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This month, we invite you to notice what these days mean for you personally. Perhaps they prompt reflection on how far you’ve come, appreciation for those you love, or simply a reminder to slow down. Take time to feel what arises - whether it’s the wonder of light in the sky or the stillness of remembrance in your heart.
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"Why do I feel low and/or tired in November?"
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Many people experience changes in mood and energy as daylight lessens. This can sometimes be linked to Seasonal Affective Disorder (SAD). Therapy provides a steady space to talk about how the season affects you, to explore coping strategies, and to identify small habits that help, such as light exposure, maintaining regular routines, and connecting with others. If these feelings become difficult, please reach out. You are not alone in this experience.
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Movember / Men's Mental Health Awareness Month
Spot the Signs - Movember UK
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Movember’s Spot the Signs campaign offers simple, clear guidance on how to recognise when someone might be struggling and introduces the ALEC model, a framework for starting meaningful conversations about mental health.
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- Ask
- Listen,
- Encourage Action
- Check In
It reminds us that support often begins with a small moment of courage and compassion, noticing a change, asking how someone really is, or simply being present.
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“You don’t need to fix it. You just need to show up.”
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A Mindful Pause for Stress Awareness Day (05/11/25)
Take a few moments this week to notice where stress lives in your body (your shoulders, breath, or posture) and allow yourself to soften.
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A short breathing exercise or body scan
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Writing down three things that bring calm or ease
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Stepping outside and noticing your surroundings
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Small acts of care help create balance and remind you that rest is essential, not optional.
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A Closing Thought
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November invites us to slow down, to notice, and to connect. As we hold space for gratitude and remembrance, it is also a time to reach out and ask how someone is really doing, to listen, and to let others know they matter.
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Compassion for ourselves can often make room for compassion toward others. Sometimes a quiet check-in or a shared moment of honesty can bring light to the darker months.
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“I will be kind to myself and present for others. A small conversation can change a life.”
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With warmth,
The Surrey Centre Team
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The Surrey Centre for Counselling & Psychotherapy
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The Old Village School House, Church Lane,
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