8 ways to beat the rainy day blues

Marie-Claire Dorking
·Contributor
·6-min read
Is the wet weather impacting your mood? (Getty Images)
The current wet weather could be taking a toll on your mood. (Getty Images)

It hasn't been a great start to the week weather-wise with the UK currently being battered by a period of stormy and rainy weather.

An amber warning has been issued to parts of the nation with many areas of England submerged in waters as the Met Office predicts we are to expect a month's worth of rain in just one day.

This new period of gloomy weather comes off the back of summer 2024 being declared one of the dreariest summers on record with a Met Office update stating: "The UK has had its coolest summer since 2015, according to provisional Met Office statistics."

Without our usual summer sunshine fix, it's little surprise that this latest bout of bad weather has taken its toll on other aspects of our lives, most notably our mood.

"September rain is a real mood killer," one Brit wrote on X.

"I was thinking to myself why am I suddenly having mood changes and worrying about stuff I can’t control?" another posed. "The rain. It’s a trigger for me, whenever it rains it’s no longer the same day for me."

"Been on a long walk to try and kill an ugly mood," another user wrote. "Now I am sitting in a room with rain coming through. I feel no sentimental nostalgia for autumn."

The wet weather can have an impact on our mood. (Getty Images)
Science has suggested a link between wet weather and low mood. (Getty Images)

Ever noticed that when it rains your mood takes a nosedive? Turns out this isn't just anecdotal, in fact, there's actually a real connection between our environment and our emotional state and science has confirmed this.

One research paper, from the American Psychological Association, found people who aren't keen on rain may feel "less happy" and angrier on wet days.

A further study looked at the behaviour of children, and found that they became more restless, irritable, inattentive and impulsive when the barometric pressure was falling, which can indicate rain or storms.

As well as altering moods on rainy days some people, particularly women, report lower satisfaction with their lives.

There are various factors that may influence how and why dreary weather can make us feel low, but scientists believe that a lack of sunlight and is mostly to blame

"Rainy weather can profoundly affect our mood due to its impact on circadian rhythms and emotional associations," explains psychologist Barbara Santini.

"The reduced exposure to sunlight disrupts the production of serotonin, a neurotransmitter linked to happiness and wellbeing, leading to feelings of sadness or lethargy."

Additionally, she says, rain often triggers subconscious emotional memories.

"For many, the sound of rain or the sight of overcast skies evokes feelings of isolation or stillness, which can intensify introspection and negative thoughts. In this sense, rainy days can act as psychological cues, prompting more melancholic or reflective moods."

And of course, when we're unable to get outside and enjoy the mood-enhancing benefits of nature, cabin fever can quickly start to set in.

"Bad weather can disrupt our daily routines, impacting our ability to get outdoors and enjoy physical and social activities," explains Paul Guess, mental wellbeing expert at CABA.

"You might experience feelings of frustration and low mood if you are stuck indoors because of bad weather, negatively impacting your mental wellbeing."

Having a bath can help ease the low mood of a rainy day. (Getty Images)
Practicing self-care can help ease the gloom of a rain day. (Getty Images)

While we wait for the sun to get its hat back on there are some steps we can take to lift the gloomy mood.

Reframe the rainy day narrative

Instead of seeing them as dreary, Santini advises viewing rainy days as opportunities for restorative self-care.

"Engaging in soothing activities such as reading, journaling, or even a warm bath can transform the perceived gloom into tranquillity, fostering mental clarity," she explains.

Get your senses going

Santini says it’s essential to shift focus and engage the body and mind positively to counteract the gloom of rain.

"One powerful strategy is immersive sensory engagement," she says. "By stimulating other senses, we can override the mood-lowering cues of rain and introduce elements that uplift the spirit. For instance, diffusing uplifting scents like citrus or lavender can activate the brain's pleasure centres, boosting mood."

Up your social interaction

Social connection, whether through a quick chat or virtual interaction, can be a powerful antidote.

"Rain often drives us indoors, and the isolation can worsen low moods," Santini advises.

"Actively seeking social interaction mitigates feelings of loneliness, creating a sense of community and warmth."

Commit to regular physical activity

Exercising at least three times a week is another scientifically supported strategy to boost happiness in wet weather.

"Physical activity triggers the release of endorphins, often referred to as the body's 'happy hormones'," explains Dr Elena Touroni, consultant psychologist and co-founder of The Chelsea Psychology Clinic. "These endorphins play a key role in boosting your mood. Regular movement isn't just about physical health, it's a catalyst for emotional and mental wellbeing too."

Practice gratitude

Cultivating a habit of gratitude can have a transformative effect on your perspective. "By focusing on the positives in your life, you're training your brain to recognise and appreciate the good, which can shift your entire outlook," Dr Touroni explains. "A simple practice to start with is to list three things you're grateful for every day."

Incorporate mindfulness meditation into your daily routine

Starting your day with a brief mindfulness meditation can set a positive tone for the day ahead. "This practice helps you tune into your current emotional state, allowing you to approach the day intentionally," Dr Touroni adds.

"Whether it's a good or bad day, mindfulness provides the tools to navigate it more effectively, offering a sense of calm that can impact your mood in the long-term.".

Experts advise getting outside even in the rain. (Getty Images)
Getting outside and embracing the rain could have a positive impact on our wellbeing. (Getty Images)

Get outside

Yes even if it's raining! "Going for a daily walk, breathing fresh air, and feeling the rain or wind on your face may give you some mental space and a different perspective helping to improve your wellbeing," advises Guess.

"Try getting out of your home or office at some point during the day for around 20 minutes or longer. And if you can’t get outside, try sitting near a window whenever possible to soak up some natural light."

Eat well

What you eat can make a huge difference to your mood, particularly foods that contain the amino acid tryptophan, which converts into serotonin in the brain.

"Foods rich in tryptophan include bananas, turkey, chicken, fish, cheese, eggs, milk, nuts, avocados and pulses," advises Guess. "These mood-boosting foods can make a huge difference in how you’re feeling."

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