If the gray clouds and drizzle sky make you more tired and sad than usual, you’re not alone.
In a 2020 study, researchers found that people were more likely to report symptoms of depression during cloudy or cloudy weather.
Evidence links rain to mood changes and influences restaurant perceptions of customer service from voting methods (2018 surveys show that people are less likely to vote for change). There is a possibility.
But can the rain go until it causes depression? Not exactly.It’s more accurate to say that it may rain help For depression and seasonal depression.
Learn why rain calms you and get some tips on how to manage your mood effects.
Depression is a mental health condition with specific diagnostic criteria, so rain is unlikely to directly cause a depression episode. According to the latest edition of the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM-5), depression has the following symptoms:
For the diagnosis of depression, you need to experience these symptoms most days for at least 2 weeks.
Various factors help explain why rain casts a shadow on many people’s moods.
Major depressive disorder (MDD) with seasonal patterns
This type of major depression may also be known as seasonal depression or seasonal affective disorder (SAD).
Seasonal depression is accompanied by symptoms of depression at certain times of the year, usually dark, moist, and cold. Although less common, people also experience seasonal depression during the most sunny times of the year.
Living with seasonal depression means that you are more likely to have a negative mood as a result of the weather, especially as the seasons change. A 2017 study suggests that a mixture of weather-related factors may contribute to seasonal depression through reduced sunlight and serotonin levels.
However, even if you have not been diagnosed with seasonal depression, rain can affect your mood.
“Some people meet the criteria for seasonal affective disorder, but most people will feel a loss of motivation, energy, or well-being when it’s raining,” said Christine Bellett, a Washington state clinical psychologist. Says.
Lack of sunlight
The lack of sunlight that inevitably comes on most rainy days can be the key to many depressions. One reason behind this? Relationship between serotonin, melatonin and sunlight.
Therefore, continuous obstruction of the sun by rain clouds can interfere with the production of serotonin and melatonin. This turmoil can cause havoc on your sleep schedule, which in turn can affect your energy levels and mood throughout the day.
Concerns about climate change
Climate change is a source of anxiety for many, and helplessness about the state of the planet can also lead to sadness and depression. Changes in drought, flood, and other climate-related rain patterns can easily affect your mental health and overall well-being, especially if these changes directly affect you. I have.
For example, a 2020 study reveals how some people in indigenous communities have been anxious about responding to rain after losing their homes in the past due to floods. A
boring
It is natural to feel sadness and disappointment when rainy weather interferes with uplifting activities. And the longer you find yourself stuck indoors, the more serious the effects of these negative moods can be.
For example, if you normally go hiking, biking, or going out to the yard, you may experience lower energy or fatigue when heavy rain traps you inside.
Rain can make it difficult to feel good, but the causes of depression are complex. In short, depression is usually associated with a variety of factors other than weather.
Several studies on the relationship between rain and depression have also found contradictory results.
A 2014 survey examined data from approximately 14,000 participants and found that men actually experienced it. taller than Percentage of depression in warm and sunny areas of Spain. Men who lived in rainy areas had a lower risk of depression.
Meanwhile, another
What about other factors that may increase your chances of developing depression? Some of the main ones are:
- Sedentary life. A
2020 research review We have linked sedentary habits to a higher risk of depression. In addition, mentally “passive” sedentary activities, such as watching Netflix, are at higher risk of depression than mentally “active” habits, such as reading and crafting. And, of course, it goes without saying that exercise can seem much less desirable than relaxing on the couch in a rainy miniseries. - Chronic stress.
Survey from 2015 People who are experiencing an increased stress response suggest that the level of depression may also be high. If the rain causes a stress response (when it is stressful to drive in the rain or when the weather somehow interferes with work), it can cause symptoms of depression. - An unbalanced diet. A nutritious diet can contribute to depression over time. This undernourishment can affect your mood if the rain is miserable and you end up with empty calorie foods, especially if you live in a rainy area.
Other major risk factors for depression are:
- Trauma history
- Previous sadness and loss
- Genetics
Learn more about the risk factors for depression.
Not only does Bellett understand how rain can weaken your mood, but she has experienced this herself.
“I often joking with my clients and joking that we are all solar, but as the symptoms of depression, life threats, and relationship problems increase, rainy days continue. That’s clear in my clinical practice, “she explains.
When she moved from Southern California to the Seattle area, Bellett found her feeling more tired and less enjoyable for her activities. But after she lived in the Pacific Northwest for 22 years, Bellett found a way to maintain energy and mood that would help her even in the rainiest season, she says.
1. Use phototherapy
Bright phototherapy is a popular treatment for seasonal depression,
Exposure to full-spectrum bright white light, especially during the morning hours, helps to regulate circadian rhythms and reduce the symptoms of depression. Phototherapy may also increase your body’s serotonin levels and reduce your susceptibility to depression.
Some insurance companies cover lightboxes. Therefore, if you want to try this approach, you can start by investigating what the plan offers.
You can also see a list of phototherapy lamps here.
“I also encourage clients to look for light things, including turning on more lights in the house, and help them feel full of light,” Bellett adds. ..
2. Exercise indoors
“People often jokingly go out as soon as they see it rain,” says Bellett about the Pacific Northwest people. “I personally exercise in the gym, so the weather doesn’t limit my routine. I let my dog walk, even when it’s being poured.”
Some ideas for how to be active without leaving your home:
- Blow away your favorite music and hold an improvised dance party
- Find Yoga, Pilates, or High Intensity Interval Training (HIIT) videos on YouTube
- Destroy your mop or vacuum cleaner and check some chores from your list
If you live especially in rainy climates, you may consider another potential option: investing in exercise equipment for your home.
Find more ways to get training at home.
3. Prioritize sleep
On dark and rainy days, you may feel more tired, says Bellett. She recommends following a regular sleep schedule as the season progresses. This usually means sleeping for the same amount of time, no matter how bright or dark it is outside.
“By adjusting your sleep, you can feel motivated and energized even when you’re surrounded by rain and clouds,” Bellett adds.
4. Resist the urge to be isolated
Isolation may be involved in mental health symptoms, according to an Italian study of the effects of blockade during the COVID-19 pandemic. The longer the quarantine, the more serious the potential impact. And the ongoing rain can be another force that prevents you from going out.
Berrett explains that he encourages clients to continue planning gatherings with others during rainy days, such as lunch days, game nights, and movie days.
“COVID has reduced face-to-face gatherings, but it’s very important for emotional well-being. We are neurologically wired to connect with others, and what is an electronic connection? It’s better than nothing, but it doesn’t fully meet our social needs, “she adds.
If you are beginning to be overwhelmed (or have no feelings at all) with sadness, you can always seek additional support.
Learn more about treating depression.
Bellett says it may be a good idea to connect with a therapist when persistent depression makes it difficult to lead a daily life. “This is especially important if mood affects your ability to go to work or school, or if mood symptoms begin to strain relationships,” she adds.
Here’s a quick checklist to help you decide when to stay in touch about rain fatigue and other concerns. Please contact us in the following cases.
- I find basic self-care, such as brushing my teeth and getting out of bed, more difficult.
- You experience fatigue that affects your ability to survive the day.
- You have suicidal ideation.
When considering potential therapists, it may be helpful to find a therapist who can empathize with the effects of rain. It may be helpful to start your search with a nearby therapist (and therefore you may live in the same climate).
Get more tips on finding the right therapist for you.
Rain isn’t for everyone — and if it calms you down in the garbage dump, you’re not alone. But as rain has proven to affect your mood, take many remedies that you can use to mitigate that effect.
Trying phototherapy, prioritizing sleep and nutrition, and sticking to routines on sunny days as much as possible provides several ways to overcome the low mood caused by rain and clouds.
Courtney Telloian is a writer for works published in Healthline, Psych Central, and Insider. She used to work on the editorial teams of Psych Central and Good Therapy. Her areas of interest include topics centered on health, especially the overall approach to women’s health, and mental health.
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