How this summer’s wet weather is affecting your mental health

Marie-Claire Dorking
Updated
The wet weather this summer has taken its toll on our mood. (Getty Images)
The wet weather this summer has taken its toll on our mood. (Getty Images) (Getty)

Aside from the odd day of sunshine, summer 2024 has been a bit of a wash out so far.

By mid-July we're normally living our best al fresco lives - firing up the barbeque and enjoying Aperols in the great outdoors. This year, however, umbrellas and jumpers have been the accessories of choice and our days have been rather more soggy than sunny.

Though we may only be half way through the month, it seems some places have already had more than their July average rainfall.

Those looking for signs the weather could pick up may want to overlook the legend of St Swithin's, which suggests the weather experienced on St Swithin’s Day (July 15) will continue for the next 40 days.

With the Met Office issuing a yellow weather warning for rain today, parts of the country could be in for a wet rest of the summer if superstition holds true. So far, so gloomy.

But it seems as well as a lack of sun-kissed skin, the continuous gloomy skies and cooler than average weather is taking it's toll on other aspects of our lives, most notably our mood.

While a brief spell of rain may lift your spirits, prolonged rainy days can have the opposite effect.

Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, says the weather can subtly influence our emotional state, often without our awareness.

"Rainy and dreary days can leave people feeling low, isolated or melancholic. On the flip side, sunny days tend to be associated with more positive emotions," she says.

Turns out the main culprit for the mood hit, Dr Touroni says, is a reduction in our exposure to sunlight.

"It can be tempting to stay indoors during rainy periods, which can lead to decreased exposure to both light and less Vitamin D," she explains.

Known as the "sunshine vitamin", vitamin D helps regulate our mood.

"It’s instrumental in the release of mood-enhancing neurotransmitters such as dopamine and serotonin," Dr Touroni continues.

The consistently rainy weather is having an impact on our mental wellbeing and mood. (Getty Images)
The consistently rainy weather is having an impact on our mental wellbeing and mood. (Getty Images) (Getty Images/iStockphoto)

This lack of sunlight can also have a knock-on impact on our sleep, which we know can also affect our wellbeing.

"When the skies are gloomy, there's less natural light. And that's a big deal for your body and brain," explains Dr Katherine Hall, the sleep psychologist at Happy Beds.

"Sunlight helps regulate your body clock, which controls when you feel sleepy and when you're alert. So, less sunlight can mess with this rhythm, potentially leading to mood swings and disrupting your sleep pattern."

You’re also more likely to feel tired and sluggish throughout the day.

"This is because of melatonin – your sleep hormone," Dr Hall continues. "Rainy days and reduced sunlight can mess with its production. When it's dark, your brain releases more melatonin, which makes you feel sleepy. But if it's dark and gloomy all day, your brain might release melatonin more often than usual, creating that sluggish effect you’re likely to be experiencing."

With weather forecasts proving inconclusive for the remainder of July, while we wait for the sunshine to return on there are some steps we can take to lift the gloomy mood.

Get outdoors

Despite the drizzly conditions, Dr Touroni advises getting outside at least once a day. "Research has shown that just one short, daily exposure to nature provides a natural boost to our mental wellbeing for up to 7 hours," she advises. "Remind yourself that the benefits of nature remain unaffected by the weather!"

Getting outside and embracing the rain could have a positive impact on our wellbeing. (Getty Images)
Getting outside and embracing the rain could have a positive impact on our wellbeing. (Getty Images) (Getty)

Plan things to look forward to

Having things to look forward to can enhance our resilience and build our ability to cope with daily life. "In therapy, it’s a psychological strategy we encourage people to use," Dr Touroni explains. "Make sure you plan plenty of activities that give you something to look forward to, regardless of the weather."

Change your perspective

As the saying goes, “there’s no such thing as bad weather, only unsuitable clothing”. "Get in your waterproofs and venture out," suggests Dr Touroni. "Try and connect with how you felt as a child, playing in the rain and splashing around in puddles. Remind yourself that rain sustains our existence - without it, we wouldn’t thrive."

Embrace consistency

Having a daily routine might not sound that helpful in the face of the weather doom, but Dr Hall says it is a powerful mood stabiliser.

"It's not just about beating the blues – sticking to a routine can work wonders for managing conditions like ADHD, insomnia, stress, and anxiety," she advises.

Use a SAD lamp

When the clouds take over, light therapy can step in. "Those special lamps or even dawn simulators can mimic sunlight and help regulate your internal body clock," Dr Hall explains. "This can make a real difference in your mood and sleep quality."

Embrace natural light

If the sun's playing hide and seek, it's crucial to make the most of the daylight you have. "Open those curtains wide, step outside if you can, and let your body soak in natural light," Dr Hall says. "It's a proven mood enhancer and can also give your sleep quality a boost."

Move more

Exercise is like a natural mood booster. "It triggers the release of those lovely endorphins that make you feel good," Dr Hall advises. "Whether it's a stroll in the park or an indoor workout by the window, staying active can help combat the rainy day blues."

Exercising, no matter the weather, can help lift our mood. (Getty Images)
Exercising, no matter the weather, can help lift our mood. (Getty Images) (PeopleImages via Getty Images)

Find new hobbies

Exploring new hobbies can provide a great distraction and a sense of accomplishment. "It's not just about killing time; engaging in hobbies is a proven stress-buster and can work wonders against feelings of anxiety or depression," Dr Hall adds.

Spend time journaling

Journaling your thoughts or keeping a gratitude diary can be surprisingly therapeutic. Tracking your moods and noting what you're thankful for can provide valuable insights into your well-being, contributing to improved mood and sleep.

Be more cautious of what you put into your body

Dr Hall says our diet plays a role in how we feel. "Think about incorporating foods rich in protein, vitamin B12, and vitamin D," she advises. "And while you're at it, keep tabs on alcohol intake and be mindful of caffeine consumption for stable moods."

Spend more time on self-care

Rainy days are the perfect excuse to indulge in some self-care. "Whether it's watching a favourite show, unwinding with a good book, or pampering yourself with a relaxing bath and treats, taking care of yourself is a vital part of staying resilient," Dr Hall adds.

Advertisement