As autumn deepens and the days grow shorter, November often invites a quieter kind of reflection. For many people, this time of year brings a mix of emotions — moments of gratitude, yes, but also loneliness, overwhelm, or the weight of old relational patterns resurfacing.
In Interpersonal Psychotherapy (IPT), we view these emotional shifts not as personal failings, but as natural responses to the relationships, transitions, and losses we carry with us. And November, with its stillness and change, can shine a gentle light on the parts of our lives that are asking for attention.
If you’ve been feeling unsettled, discouraged, or disconnected this month, you’re not alone. Here are a few reflections inspired by IPT that may help you move through November with more clarity and self-compassion.
🍂 1. When Relationships Feel Heavier at This Time of Year
As the holidays approach, many people notice strain in their relationships — unresolved tensions, expectations that feel difficult to meet, or a sense of distance from the people they care about.
In IPT, we focus on how your mood is shaped by the people around you, and how your relationships are affected by your mood. Understanding this connection can help you respond more gently to yourself when old patterns are triggered.
A helpful question to ask yourself:
“What emotion is underneath this reaction — and who is it connected to?”
🕯️ 2. A Month That Often Brings Grief Into Sharper Focus
For some, November is a season of remembrance. Whether you’re grieving someone you lost long ago or navigating a more recent loss, this time of year can intensify those emotions.
IPT offers a structured, compassionate space to explore grief — not to rush it away, but to understand its meaning and make space for healing. Grief doesn’t follow a timetable. It unfolds in its own way, and you don’t need to move through it alone.
Try asking yourself:
“What do I need most when grief shows up — and how can I offer it to myself?”
🔄 3. Transitions Can Feel More Turbulent in the Darker Months
Changes in work, relationships, health, or identity often feel harder to navigate when the world outside feels colder and slower. In IPT, transitions are one of the core areas we explore, because the stress of change can significantly affect mood.
Whether you’re starting something new or letting go of something familiar, emotional turbulence is a normal part of transition — not a sign that you’re failing.
A gentle reflection:
“What transition am I moving through right now — and what support would help me feel steadier?”
💬 4. Communication Matters — Especially When Emotions Are High
As emotions intensify, communication can become strained. You may find yourself withdrawing, over-explaining, or feeling unsure of what you need.
IPT encourages skills that support clearer, more compassionate communication, especially during difficult moments. One useful practice is simply naming your feeling before responding. It shifts the conversation from reaction to intention.
Try pausing to name:
“Right now, I feel…”
This small pause can change the tone of an entire interaction.
🌤️ 5. November Can Also Be an Invitation to Begin Again
Even though the world is slowing down, November can be a powerful moment to reconnect with yourself. To ask:
“What do I want my relationships — including the one with myself — to feel like?”
IPT offers a space to explore that question deeply, with guidance and care. Whether you’re navigating a loss, adjusting to a new role, struggling with conflict, or feeling the weight of isolation, therapy can help you move through these experiences with more understanding and resilience.
If this season feels heavy or confusing for you, reaching out can be the first step toward lightening the load.
✨ You Don’t Have to Navigate This Season Alone
If you find that November brings up more than you expected — or if you’re ready to understand your emotional world more deeply — I’m here to help.
Together, we can make sense of what you’re feeling, explore the relationships shaping your mood, and find a steadier path forward.
If you’d like to connect, you’re welcome to reach out or book a session.
Healing doesn’t have to wait for a new year. It can begin right here, in the quiet of November
Contact me via email janetaylormadeipt@gmail.com or 01470 517214