• Finding sunshine in the gloom

The past few days of relentless downpour have brought about a familiar emotional phenomenon of ‘rainy day melancholy’. Many of us can relate to the sense of feeling down for no apparent reason. 

A quick scroll through social media reveals a range of sentiments, from longing to curl up with a good book instead of facing the day to the urge to retreat into solitude. This spectrum of emotions highlights a shared experience during rainy weather, but it raises an important question: how do these feelings affect our mental health? 

Correlation between mood and weather

The Sunday Morning Brunch discussed this phenomenon with Counselling Psychologist Thakshila Sewwandi, who explained that this rainy-day melancholy was more than just a fleeting mood – it is a genuine emotional experience that can have real implications for our well-being.

She noted that there had long been a correlation between mood and weather, according to popular studies. While some can tolerate the rain, others are not content unless they can feel the warm light of the sun on their skin. 

Surprisingly, studies have reported that weather reactivity may run in families. On days with higher precipitation, those predisposed to disliking rainy weather tend to feel angry and less happy. This explains the rainy-day melancholy many experience – the desire to sit on the couch and do nothing. Our bodies produce less serotonin during gloomy weather, which significantly affects our mood. 

Understanding this connection between weather and emotional well-being can help us navigate our feelings during these rainy spells. Recognising that it is not just a personal feeling but also a shared experience can provide some comfort. Taking proactive steps to manage our mood, such as engaging in uplifting activities or connecting with loved ones, may help mitigate the effects of this rainy-day melancholy.

While general associations with the weather could explain our moods, Sewwandi noted: “It is advised to be cautious when looking for an explanation for how you are feeling. The change in moods based on weather is really due to how we perceive the weather. 

“For example, if you enjoy sunny days because that’s when you visit friends, arrange activities, or go on vacation, it is understandable that you would feel down when it rains. It depends on what the extreme weather means to you and your sense of well-being.” 

She also emphasised that individual circumstances could significantly influence perceptions of weather, noting: “For example, a farmer affected by drought will most likely be relieved that the scorching weather has ended, while the ice cream salesperson will have a different perspective on the same rainy day.” 

Weather-related mental health issues

Furthermore, extreme weather has a proven negative effect on our well-being. Sewwandi pointed out: “This widespread depression is not an unusual occurrence. Some people with preexisting mental health issues report that the weather either worsens or improves their symptoms. This is most likely because harsh weather may be exceedingly stressful and stress can worsen disease symptoms.”

Stress can aggravate various preexisting mental health issues, including depression, anxiety, and Obsessive-Compulsive Disorder (OCD). Weather can play a significant role in this dynamic, as certain weather conditions can intensify feelings of stress and anxiety. For individuals already dealing with these mental health challenges, changes in the weather may trigger additional discomfort and exacerbate their symptoms, leading to a cycle of increased distress.

Speaking to Brunch, Counsellor Jalini Rajapakse shared her experiences with students and others who sought assistance during what they perceived to be difficult times. She highlighted that one of the most notable weather-related mental health issues was Seasonal Affective Disorder (SAD), which was characterised by depression that followed a seasonal pattern. 

“Individuals with SAD often experience depressive symptoms during specific weather conditions, particularly during these rainy days when daylight is limited and even when there is daylight, if the weather is a confusing mix of damp and windy,” she explained. 

Rajapakse noted that bad weather and dark clouds could exacerbate feelings of sadness and isolation, prompting people to cancel plans or stay home. 

“Conversely, sunlight has a positive effect on mood,” she said, emphasising its importance. “It boosts the formation of vitamin D and serotonin, natural substances that combat depression by enhancing energy and happiness.” 

She noted that while this may seem inconsequential for many, weather could have a profound impact on mental health, particularly for those vulnerable to mood fluctuations associated with seasonal changes.

Lifestyle impact 

Mental health professionals are also careful to note that when it comes to dealing with fluctuating and potentially negative moods, it is important to consider your overall lifestyle as well. It is not just your mental health you must look at but also your overall well-being. 

Child and Adolescent Psychologist Dr. Kalharie Pitigala emphasised the importance of fulfilling basic needs for mental health. “Staying hydrated, getting adequate sleep, and taking care of yourself are essential,” she stated. 

Dr. Pitigala pointed out that when people came to them claiming to be depressed, they often found that these individuals lacked sleep. “If someone doesn’t sleep for two weeks, they can easily end up with depression,” she explained. 

She noted that many mental health issues started with a failure to meet basic needs, highlighting how vital it was to prioritise self-care and establish healthy routines, particularly during times when weather patterns may contribute to mood disturbances.

Maintaining a balanced diet

Given that it is recommended that people maintain a healthy diet during this time as well, Scaling Up Nutrition People’s Forum Project Director Visakha Tillekeratne noted: “A correct diet is the main contributor to good health, along with other factors such as 30-50 minutes of exercise per day, sufficient sleep, pure air, and getting as much exposure to the sun as possible, whenever the weather permits.” 

She further emphasised the importance of nutrition, stating: “There are many food items and spices that Sri Lankans can and should consume. The secret to a good diet is how diverse and colourful the plate is. The more the plate is filled with vegetables, greens, and fruit after the main meal, the more immune-boosting it becomes. 

“Not only do vitamins play a role, but important antioxidants that give different colours provide the necessary support to develop immunity as well. All this information is provided through the Food-Based Dietary Guidelines (FBDGs) for Sri Lankans.” 

This highlights how maintaining a balanced diet can positively impact overall well-being, especially during challenging weather conditions. 

It is evident that changing weather conditions, particularly persistent rain, can pose significant challenges to our mental well-being. The gloomy atmosphere often brings about feelings of sadness and lethargy, making it difficult for individuals to engage in their usual activities. 

However, by adopting a proactive approach to self-care, we can navigate through these challenging times more effectively. Incorporating immune-boosting foods into our diet, as suggested by nutrition experts, can play a vital role in enhancing our physical health, which in turn positively impacts our mental state. 

Nutrient-rich foods not only bolster our immunity but also provide the energy and vitality needed to counteract the effects of rainy-day melancholy. Moreover, Ayurvedic remedies like ‘Samahan’ and paspanguwa can be beneficial, offering warmth and comfort during cold, damp days. 

While it is essential to acknowledge the feelings of sadness or melancholy that may arise during such periods, we must also remind ourselves that these emotions are often fleeting and temporary. By focusing on self-care practices, we can create a buffer against these negative feelings. 

Ultimately, it is about doing our best to keep these feelings at bay while maintaining a hopeful outlook. By nurturing our bodies and minds, we empower ourselves to thrive, regardless of the weather outside.

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Tips for staying healthy during rainy weather

1. Boost your immune system: Incorporate vitamin C-rich foods like oranges and lemons, as well as garlic and ginger for their antibacterial properties
2. Stay hydrated: Drink plenty of clean, boiled water to flush out toxins and maintain hydration. Herbal teas can also be soothing
3. Practise good hygiene: Wash your hands regularly with soap and water to prevent infections. Keep your living spaces clean and dry to minimise the risk of mould and bacteria growth
4. Dress appropriately: Wear light, breathable fabrics that dry quickly to avoid staying in damp clothes, which can lead to skin infections
5. Avoid contaminated water and food: Avoid street food and ensure that fruits and vegetables are thoroughly washed to prevent foodborne illnesses. Stay away from stagnant water, which can harbour harmful bacteria
6. Engage in indoor exercises: Maintain physical activity with indoor workouts like yoga or home routines to keep your mood elevated and immunity strong
7. Get adequate sleep: Aim for 6-8 hours of sleep each night to support your immune system and overall health

For your mental health

1. Stay connected: Use the rainy days as an opportunity to connect with friends or family through calls or video chats, fostering social bonds that enhance mental well-being
2. Embrace indoor activities: Engage in hobbies such as reading, crafting, or cooking that you can enjoy indoors while staying cosy during rainy weather
3. Practice mindfulness or meditation: Take time for mindfulness practices or meditation to reduce stress and improve your mood during gloomy days
4. Light therapy: Consider using light therapy lamps if you experience Seasonal Affective Disorder (SAD) symptoms due to reduced sunlight exposure
5. Maintain a routine: Establish a daily routine that includes physical activity, healthy meals, and relaxation time to create a sense of stability