Rainy day blues: Why gloomy weather can affect your mood and how to cope

Rainy weather can affect people in different ways.

While some may find gloomy days calming, others may feel more tired, unmotivated, or emotionally low — especially when prolonged rains disrupt their routines and daily activities.

Psychologists say these can be linked to both the effects of reduced light on the body and the emotional associations people have with rainy weather.

Why does rain affect our mood?

According to psychologist Dr. Elizabeth Canlas Pineda, less sunlight can affect the brain and body in several ways.

“Lack of sunlight means less serotonin,” Dr. Pineda said, referring to serotonin's role in regulating mood and other functions. “When it’s cloudy, it decreases.”

She also said dimmer light can signal to the brain that it is time to rest, contributing to sleepiness and a heavy feeling in the body.

Meanwhile, clinical psychologist Rea Celine Villa explained that light helps regulate the body's internal clock, which influences alertness, sleep, and energy.

“Gloomier days can make some people feel less alert, especially when they spend most of the day indoors,” she said.

Less exposure to sunlight can also mean less vitamin D production. According to Cleveland Clinic, fatigue and mood changes like depression are a few signs and symptoms of lack of vitamin D.

It's not just about the weather

Rain can also affect what people do throughout the day.

When it rains, outdoor activities may be cancelled, exercise may be disrupted, and people may spend less time socializing. These seemingly small changes can affect mood.

“Rain can also change the rhythm of the day,” Psych Rea said. “Plans are cancelled, people go out less, exercise is disrupted, and there are fewer moments of connection or pleasure.”

Dr. Pineda similarly noted that less movement and social interaction can mean fewer opportunities for activities that make people feel engaged and energized.

Our personal associations with rain can also play a role.

In the Philippines, rain can mean stress for some people because of flooding, traffic, cancelled plans, brownouts, or financial concerns. For others, it can mean rest, family time, hot coffee, lugaw, or childhood memories.

“Biology may be where it starts, but our experiences and culture can make it worse or make it easier,” Dr. Pineda said.

Psych Rea said the meaning people attach to rain can similarly shape their emotional response.

“For one person, it may feel peaceful. For another, it may bring up loneliness, feeling stuck, traffic, missed plans, or memories of a difficult time,” she said.

Is ‘rainy day blues’ a real thing?

Yes, but it is important to distinguish it from a mental health diagnosis.

According to Psych Rea, “rainy day blues” is a real experience, but it is not a clinical diagnosis.

A person may genuinely feel more tired, low, or unmotivated when the weather is gloomy. But, not everyone responds to rain the same way.

“Some people feel calmer in rainy weather,” Psych Rea said. “It is worth paying attention to your own pattern: Does the rain make you feel rested, or does it make you withdraw, sleep excessively, and lose your rhythm?”

How to cope with the rainy-day blues

The goal is not to force yourself to be productive despite the weather, but to maintain enough structure and activity to prevent the day from becoming overly isolating or inactive.

Psychologists recommend:

• Get some natural light. Open the curtains, sit near a bright window, or step outside briefly if it is safe to do so.
• Keep moving. Try stretching, dancing, cleaning, or taking a short walk when conditions allow.
• Maintain your routine. Keep regular sleeping and waking times and choose a few small tasks to accomplish.
• Stay connected. Message or call a friend or family member, share a meal, or simply check in with someone.
• Start with one small action. Take a shower, stretch for 10 minutes, or finish one simple task instead of waiting until you feel motivated.
• Allow yourself to rest. A rainy day does not have to be highly productive. The aim is to maintain balance rather than force constant activity.

Psych Rea said taking action even when motivation is low is part of a psychological approach called behavioral activation.

“We often think motivation comes first, but psychologically, it often follows action,” she said.

Dr. Pineda also suggested reframing rainy weather as an opportunity to rest and reflect, while finding comfort in simple things such as a warm drink, food, or time with loved ones and pets.

When should you be concerned?

Feeling down for a rainy day or two is generally different from experiencing depression.

Dr. Pineda said ordinary rainy-day blues may last a few hours to around two days and tend to improve when the weather clears, or when a person gets moving or does something enjoyable.

Depression, on the other hand, is more persistent and can affect multiple areas of life.

According to Psych Rea, warning signs can include:

• Low or empty mood most days for at least two weeks
• Losing interest in things you usually enjoy
• Significant changes in sleep or appetite
• Difficulty concentrating
• Feelings of hopelessness or worthlessness
• Withdrawing from relationships
• Difficulty with work, school, or self-care

What about Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of depression that follows a recurring seasonal pattern. Psych Rea emphasized that a few rainy days do not automatically mean someone has SAD.

“The pattern matters. It is not simply feeling down during a rainy week,” she said.

She said people should consider seeking professional help if low mood lasts more than two weeks, begins to interfere with basic daily activities, happens repeatedly during a particular season, or is accompanied by thoughts of self-harm.

“If low mood is lasting, worsening, affecting daily functioning, or accompanied by thoughts of self-harm or suicide, it is important to speak with a mental health professional,” Psych Rea said.

“You do not have to wait until the feeling becomes unbearable before asking for support.” — LA, GMA News