What November can Teach Us About Healing
This month, a theme kept appearing in my sessions and conversations. Healing does not move in a straight line. Some days feel hopeful and steady. Others feel heavy or confusing. Both are part of recovery.
A few reminders stood out, and I want to share them with you here:
- Your brain needs consistent nourishment
Your brain runs on a steady supply of nutrients, and when you’re in recovery, especially during the stress and chaos of the holidays, it needs even more support. Eating regular meals with enough protein helps stabilize blood sugar, which directly reduces cravings, irritability, anxiety, and that “on edge” feeling that can make alcohol feel tempting. Balanced nutrition also supports neurotransmitters like serotonin and dopamine, which boosts mood, improves focus, and helps you feel grounded. Many people underestimate how powerful stable blood sugar and consistent meals can be. It’s one of the most effective (and overlooked) ways to protect your sobriety.
- Support your neurotransmitters before you need them
Your brain is constantly working to stay balanced, and in recovery that takes extra support. Giving your brain the building blocks it needs such as targeted amino acids, nutrient-dense meals, quality sleep, hydration, and simple stress-reduction practices can keep you steadier long before a challenge hits. These tools help regulate dopamine, GABA, and serotonin, making emotional moments easier to navigate and preventing overwhelm from turning into cravings. Think of it as strengthening your internal foundation so you don’t have to “white-knuckle” your way through difficult situations.
- You do not have to push through everything
One of the most powerful recovery skills is recognizing when you need to pause. Taking a break, stepping out of a stressful situation, asking for support, or choosing a slower pace isn’t weakness, it’s wisdom. Your nervous system heals through rest, safety, and boundaries. When you listen to your needs instead of forcing yourself through discomfort, you protect your sobriety and build resilience. Rest is a strategy, not a setback.
- Connection remains one of the strongest protective factors
Recovery thrives in connection. A five-minute conversation, a supportive message, a check-in with someone who understands -these small moments can have a bigger impact than most people realize. Human connection reduces stress hormones, increases feel-good neurotransmitters, and helps you feel grounded and seen. Whether it’s a friend, a support group, a mentor, or someone you trust, staying connected is one of the most powerful ways to protect your mental health and maintain sobriety, especially during emotionally charged times.
A Personal Message From Me
This month has also brought a deeper sense of clarity about my own path and the work I feel called to do. As many of you know, I’ve been intentionally transitioning away from traditional nutrition therapy and the insurance-based model. After years of listening to my intuition, reflecting on my own healing, and witnessing the gaps in support for people in early recovery, I’ve made the decision to dedicate my practice fully to those navigating alcohol use disorder.
This direction feels deeply aligned with both my lived experience and the inner work I’ve done to understand what true recovery requires. Nutrition, biochemistry, brain healing, emotional regulation, and compassionate support are not side notes, they are the foundation. My purpose now is to help others make sense of the cravings, the exhaustion, the mood swings, the nutrient depletion, and the profound changes happening in their bodies and minds. And to do it in a way that feels practical, empowering, and free of judgment.
It is an honor to walk alongside you and to offer tools, guidance, and hope as you rebuild your health and reclaim your life. Thank you for trusting me and allowing me to be part of your recovery journey.
A Simple End of Month Practice
Before November closes, take one moment to check in with yourself.
Ask yourself:
What do I need to feel supported right now?
Then give yourself permission to honor that need.
It may be rest, nourishment, clarity, boundaries, or connection. Small acts of care carry real power.
If this message helped you
Please consider sharing it with someone who might need a little encouragement as the holiday season begins. Many people feel alone this time of year. A simple message shared can make a real difference.
With warmth and gratitude,
Diane Kingsley RD LDN
