Why Constant Rain Could Be Affecting Your Mood More Than Winter Cold

Depression-related searches in the UK have risen by 24% in the past month, with rainfall hitting the nation every day this year.

The Met Office says the bad weather is being caused by a “blocking pattern”, which is when high pressure sits over Scandinavia and stops normal weather systems from moving through the UK, leaving us stuck with ongoing unsettled conditions.

Now, Dr Babak Ashrafi, from Superdrug Online Doctor, says this same blocking pattern may be having a psychological effect too, calling it the “Blocking Pattern Burnout”, highlighting why rain can have more detrimental impacts on our physical and mental health than any winter weather: 

“Cold weather doesn’t always mean a lower mood. Bright, crisp winter days are some of the loveliest, still providing lots of natural light which helps regulate our serotonin; the neurotransmitter closely linked to our mood. And even when temperatures are low, this natural light exposure supports the body’s circadian rhythm, helping to balance melatonin production and maintain energy levels.

Rain is different mainly because it significantly reduces light intensity, sometimes by up to 80–90%! That drop in light exposure suppresses serotonin and will disrupt your body clock, leading to increased fatigue and lower mood.

At the same time, rain changes behaviours much more than just cold weather, acting as the biggest barrier for getting outside and moving. From a psychological perspective, this reduces ‘behavioural activation,’ which is engaging in rewarding or mood-boosting activities that protect against depression.

Over days or weeks, this reduced light and movement can create what I call the ‘Blocked Pattern Burnout’. The brain receives fewer environmental cues for alertness, reward and social engagement. People may begin to feel mentally flat, unmotivated and more socially withdrawn.”

How to Break the “Blocked Pattern”

1. Create a “Light Trigger Window” early in the day
   Aim to get outside within the first hour of waking, even if it’s overcast. Cloudy daylight can still be up to 10 times brighter than indoor lighting. Morning light helps regulate serotonin, suppresses melatonin and stabilises your circadian rhythm, which supports mood and energy levels.
   
2. Replace lost movement with “Micro-Activation”
   Persistent rain reduces quick activity like walking to lunch or running an errand. Instead of waiting for motivation or a reason, schedule small bursts of movement throughout the day,  a 5-minute walk with your rain jacket on, standing during calls, or a short stretch break.
   
3. Increase brightness and contrast indoors
   Overcast skies reduce overall light intensity and visual stimulation. Counter this by maximising indoor lighting, opening blinds fully, and working near windows where possible. Brighter environments help support alertness and regulate the body’s internal clock.
   
4. Protect small, consistent social contact
   Rain often equals cancelled plans. Even brief interactions, a short coffee or a quick call are super important. Regular social contact remains one of the strongest protective factors for mental wellbeing.
   
5. Support mood biologically
   Reduced sunlight can impact vitamin D levels, which are linked to mood regulation. Ensuring adequate vitamin D intake during darker months, alongside a balanced diet and regular sleep routine, can help buffer against weather-related dips in mood.

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