Relentless rain and dark days can impact mood, but experts suggest small changes in perspective can help mitigate the psychological effects of gloomy weather. Recent prolonged rainfall in Ireland, with some areas experiencing daily rain for over 46 days, highlights the potential for these effects across Europe.
Psychological Impact of Prolonged Rain
Seasonal affective disorder (SAD) affects approximately 3% of the population, and is more common in women, with symptoms including loss of energy, weight gain, and increased sleepiness. People often feel more fatigued in cold, dark conditions, leading to a desire to withdraw. Endless rain adds an extra barrier to spending time outdoors, which has proven psychological benefits.
Find Small Reasons for Hope
Research demonstrates the positive effects of hope on physical, psychological, and social wellbeing, as well as its ability to improve stress coping mechanisms and enhance cognitive flexibility. One strategy to improve mood is to identify hopeful aspects related to rainy weather, such as anticipating a comforting activity afterward – a hot bath, time by a fire with friends, or relaxing with a pet.
Set Goals, Fulfil, Reflect
Setting and achieving small goals, followed by reflection on those accomplishments, can also reframe perspectives positively. Examples include tackling a home improvement project or reconnecting with a friend. Research indicates the process of reflection on positive impact is more important than the goals themselves.
This practice aligns with the broaden-and-build theory of positive emotions, which suggests that reflection expands thinking and behavior, building resources to navigate difficult times.
Be Grateful to Nature
Gratitude practices, such as listing three things one is grateful for daily, can help manage the impact of daily hassles on wellbeing. Extending gratitude to nature itself, or reflecting on positive past experiences associated with similar weather, can also be effective.
Even during downpours, there are still beautiful aspects of the natural world to appreciate, and adverse weather can evoke comforting nostalgia. Nostalgic reflections can enhance tolerance for environmental discomfort, like enduring the cold.
These small adjustments, supported by positive psychology research, can help combat feelings of gloom.
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