Weather and Wellbeing

Title: Weather and Wellbeing: Don’t Let the Forecast Dictate Your Life

Author: Dan Boland, Psychotherapist

As a psychotherapist, I often hear clients say things like “It’s just so gloomy today, I can’t get anything done” or “I’m in such a good mood, it must be the sunshine.” These statements reflect a truth we all intuitively know: weather affects our mood. But there’s another truth that’s just as important: we are not powerless in the face of it.

The Science: How Weather Affects Our Psychology

There’s a growing body of research exploring the link between weather and mental health. For example:

• Sunlight increases serotonin levels, often improving mood and energy.

• Rainy, overcast days can lead to reduced energy and motivation.

• Seasonal Affective Disorder (SAD) is a well-documented condition where people experience depressive symptoms during certain times of year, especially in winter months with less daylight.

• Heatwaves have even been linked to increased irritability and aggression.

So yes, weather has a measurable psychological impact. But it’s also important to distinguish influence from control.

Influence Is Not Destiny

While we can't control the weather, we can control our response to it. This is a core principle in therapy: learning to separate external triggers from internal autonomy.

The truth is, when we say “I feel down because it’s raining,” we’re often not just describing a mood, we’re giving away our power. The weather becomes the author of our emotional state. This might be understandable, but it’s also limiting.

Cultivating Inner Weatherproofing

Here are a few ways we can regain our agency and prevent the weather from dictating our day:

1. Name it, but don’t claim it.
   Notice how the weather affects your mood but without letting it define your day. "I feel a bit sluggish today, probably because it's grey outside" is different from "This day is ruined because it's raining."

2. Create internal sunshine.
   Build small rituals that lift your spirits regardless of what’s happening outside. A favourite song, a warm drink, movement, connecting with someone; these are emotional light switches we can flip ourselves.

3. Reframe weather as context, not cause.
   Just like you wouldn’t cancel your values because it’s windy, you don’t need to abandon your goals, self-care, or mood because of clouds.

4. Get outside anyway.
   Even on cold or rainy days, a short walk (with the right gear) can change your mood more than you think. Nature in all forms has therapeutic value, even in its wilder, wetter moments.

5. Use seasonal changes as invitations, not interruptions.
   Darker seasons can be a time to slow down, reflect, or shift priorities, not necessarily signs of stagnation.

Weather as a Metaphor

Weather offers us a helpful metaphor for life: it’s constantly changing, often unpredictable and sometimes uncomfortable. But it’s also natural, cyclical, and beyond our control. Learning to live with the weather rather than under it is a kind of psychological resilience that serves us in many areas of life.

I love the song “Raindrops Keep Fallin’ on My Head”. It promotes the value of looking at the bright side, even in the face of endless slights and struggles. At first listen, this song sounds upbeat, whimsical and even cheerful. In many ways, it is. But the lyrics are about how to deal with life's difficulties, and they reflect an attitude of choosing optimism even when life is far from perfect.

This song is about:

·       Staying lighthearted in the face of hardship

·       Choosing optimism over despair

·       Not letting temporary problems take over your mindset

·       Emotional resilience

The raindrops are life’s struggles or frustrations. Optimism is a conscious choice, not naivety. The tone is light and carefree and reflects emotional resilience. It’s about finding joy in the moment, even when the broader situation is serious.

And how about “Singin in the Rain”. This is one of my favourites.

I'm singing in the rain, just singin' in the rain
What a glorious feeling, I'm happy again
I'm laughing at clouds so dark up above
The sun's in my heart and I'm ready for love

Let the stormy clouds chase everyone from the place
Come on with the rain, I've a smile on my face
I walk down the lane with a happy refrain
Just singin', singin' in the rain

I'm singing in the rain, just singin' in the rain
What a glorious feeling, I'm happy again
I'm laughing at clouds so dark up above

The sun's in my heart and I'm ready for love

Let the stormy clouds chase everyone from the place
Come on with the rain, I've a smile on my face
I walk down the lane with a happy refrain
Just singin', singin' in the rain

I'm dancing and singin' in the rain!

The song turns rain into a celebration. Here, rain is no longer a problem. It’s part of the joy. The singer is so filled with happiness (likely because of falling in love) that even stormy weather can’t affect his mood. In fact, he celebrates it. The dark clouds typically symbolise sadness or difficulty but here, the singer is literally laughing at them. He’s in such a good place emotionally that even potential trouble seems irrelevant. Even if it’s raining outside, the "sun" inside him, his inner joy and love shines brightly. He welcomes the rain, he’s not just unaffected by it, he invites it, showing a deep emotional freedom and positivity.

      This song is about finding joy even in the middle of difficulty and even turning that difficulty into something beautiful. True joy isn't about perfect conditions, it’s about your internal state. Love or happiness can make any situation feel wonderful.

In Closing

Your mood matters. Your environment matters. But you matter more.

While it’s normal to feel different depending on the weather, we don’t have to be at its mercy. With awareness, intention, and self-care, we can become less reactive and more resilient no matter what the forecast says.

So next time you wake up to grey skies or a heatwave, try asking yourself: What kind of weather do I want to bring to the day?