Embracing Gratitude in November to Nurture Mental Health

November is often seen as the season of gratitude. As the air turns crisp, leaves fall across Washington, and Thanksgiving approaches, it’s a natural time to pause and reflect on what we’re thankful for. But gratitude isn’t just about the holiday—it’s also a valuable tool for emotional well-being throughout the year.

At Circle and a Square Counseling, we work with individuals and families across Washington State to build healthy coping strategies, reduce stress, and foster greater emotional balance. Gratitude is one of the simplest, most powerful ways to do that.

The Connection Between Gratitude and Mental Health

Research from Harvard Health Publishing shows that gratitude can positively impact both mental and physical health. Regularly acknowledging what we’re thankful for—no matter how small—can:

• Reduce symptoms of anxiety and depression

• Improve sleep quality

• Strengthen relationships and social bonds

• Promote optimism and emotional resilience

In counseling, we often encourage gratitude practices as part of self-care routines. Recognizing small moments of good can reframe how you respond to challenges, helping you navigate life with a calmer, more grounded mindset.

November as a Time for Reflection

The pace of life tends to pick up quickly once the holidays begin. November offers an opportunity to slow down before that rush—an ideal moment to reflect, recharge, and set emotional intentions for the season ahead.

Here in Washington, shorter daylight hours and gray skies can also affect mood. Many people experience lower energy or sadness linked to seasonal affective disorder (SAD). Incorporating gratitude into your daily routine can help counter these effects by focusing attention on the positives in your environment and relationships.

Simple gratitude habits, such as journaling or expressing appreciation to loved ones, can shift your perspective and lighten emotional weight.

Simple Gratitude Practices to Try This Month

If you’re not sure where to start, try one of these easy ways to bring more gratitude into your daily life:

1. Keep a Gratitude Journal – Write down three things you’re thankful for each morning or night. Seeing these reflections over time can help you recognize growth and positivity.

2. Express Appreciation – Send a note or message to someone who’s made a difference in your life this year. Genuine gratitude strengthens relationships and lifts both you and the recipient.

3. Practice Mindful Moments – During daily activities—drinking coffee, walking, or watching the rain—pause to notice something you appreciate about that experience.

4. Share Gratitude as a Family – Encourage family members to share what they’re thankful for at dinner or before bed. Gratitude rituals can foster warmth, connection, and empathy at home.

5. Spend Time in Nature – Washington’s trails, parks, and coastlines offer peaceful places to reconnect with yourself. Being outdoors encourages mindfulness and gratitude for the world around you.

When Gratitude Isn’t Easy

It’s important to acknowledge that gratitude can feel difficult when you’re struggling. Grief, depression, stress, or loneliness can make it hard to see positives. That’s completely normal—and it doesn’t mean you’re ungrateful.

Counseling can help bridge that gap. A therapist can provide space to explore painful emotions while helping you build tools to gently reframe negative thoughts. Over time, this balance of emotional honesty and gratitude supports healing and growth.

At Circle and a Square Counseling, our licensed therapists offer compassionate support for:

• Anxiety and depression

• Grief and life transitions

• Seasonal affective disorder (SAD)

• Family or relationship stress

• Burnout and emotional exhaustion

Through both in-person and telehealth sessions, we meet you where you are—providing guidance and evidence-based strategies that align with your goals and values.

Creating Space for Gratitude and Healing

This November, give yourself permission to slow down and reflect on what matters most. Whether that’s connection with others, moments of calm, or the simple beauty of Washington’s changing seasons, gratitude invites presence and perspective.

If you find yourself struggling to feel thankful this time of year, you’re not alone. Support is available. At Circle and a Square Counseling, we can help you navigate the emotional challenges of the season and cultivate practices that support long-term mental wellness.

Reach out today to schedule a counseling session and take the next step toward a more peaceful, grounded holiday season.