Burnout Season: Why Anxiety Peaks 🌀 in November 🍁 and 3 Simple Ways to Support Yourself 💆🏻
November can quietly feel heavier than other months.
Shorter days, colder mornings, end-of-year pressures, and the approach of the holiday season can all subtly increase stress and anxiety.
If you’ve noticed tension, fatigue, or racing thoughts lately, know that your mind and body are responding to real seasonal and psychological shifts and that’s completely normal.
Below are three simple tools, grounded in EMDR, cognitive-behavioural, and brief-strategic approaches, to help you regulate your system and move through the month more smoothly.
1. Orient to the Present
(EMDR-Friendly Grounding)
When anxiety or overwhelm arises, gently bring your attention to your surroundings.
Try this:
👀 Name 5 things you can see
✋ Notice 4 different textures around you
👂 Name 3 things you can hear
👃 Notice 2 things you can smell
🫁 Notice 1 sensation in your body
This simple orienting exercise signals safety to your nervous system and can reduce the intensity of anxious thoughts.
2. Take One Step Smaller
(Brief-Strategic Micro-Action)
When tasks or expectations feel overwhelming, break them down strategically.
Ask yourself:
“What is one step smaller than this?”
For example:
Instead of “clean the house,” → “clear the table.”
Instead of “organize finances,” → “open the folder.”
Micro-steps create a sense of control and momentum without triggering overwhelm.
3. Name the Thought Pattern
(CBT Insight)
Instead of wrestling with racing thoughts, identify the type of thinking you’re experiencing.
Examples:
“This is a future worry thought.”
“This is a self-criticism thought.”
“This is an overestimation of risk thought.”
Labelling the thought pattern reduces its emotional pull and increases clarity, helping you respond rather than react.
A Gentle Thought for November
If this month feels heavier, you’re not doing anything wrong.
Your mind and body are simply responding to seasonal and situational pressures 🍂🌨️❄️
Be gentle with yourself, give your nervous system space to regulate, and take things one step at a time 🧘♂️
Even small, intentional actions can make a meaningful difference 👣
If at any point you feel that structured support would help you move through this season with more clarity or calm, it’s always available — only when it feels right for you.
Next Steps (if you’d like support)
Even small, intentional actions can make a meaningful difference.
If you ever feel ready to explore therapy more deeply, here are some ways to start:
📅 Book your Discovery Session – take the first step at your own pace
🤓 Learn more about EMDR Intensives – understand how focused trauma work can help
💬 See what others have experienced – read client stories and insights
