As Britain braces for another month of persistent rainfall, a leading psychologist offers valuable advice on maintaining a positive mindset despite the dreary weather.

The southwest of England has already received 216 millimeters of rain, nearly three times the long-standing average for this period. The Met Office forecasts that the heaviest rain will shift northward next week.

In an article for The Conversation, Luke Hodson, an assistant professor in the psychology department at the University of Warwick, discusses the mental toll of such bleak, wet weather.

“The psychological impact of these dark, damp days can be significant,” Hodson explains. “Seasonal affective disorder (SAD) affects about three out of every 100 people in the UK. It’s more prevalent in women and is linked to symptoms like reduced energy, weight gain, and increased sleepiness.”

He adds, “The cold and darkness often leave us feeling more tired, prompting a desire to retreat and wait for the arrival of spring.”

‘We often become more fatigued in the cold and dark, making some of us feel like we just want to hunker down and wait for spring.’

Though SAD, also known as ‘winter blues’ or ‘winter depression’, is not fully understood by scientists, it is believed to be caused by serotonin imbalances and disruptions to the body clock are believed to contribute. 

Decreased exposure to sunlight can lead to lower levels of serotonin, a neurotransmitter that helps regulate mood, often leaving people feeling sluggish, unmotivated or depressed.

With forecasts predicting that Britain’s relentless rain will continue for another month, a top psychologist has shared his tips for staying positive in the face of the gloomy weather

The shifting, shorter days can throw off the body’s internal clock, affecting sleep patterns, appetite and energy levels.

Prof. Hodson said: ‘We can’t change the weather, but we can try to change how it makes us feel.

‘I don’t want to trivialise the distress that some people feel at this time of year – nor the wider concerns about what all this rain means for climate change. 

‘But there are small things you can do to reframe how you view these endlessly dank days.’

His first recommendation is to look for reasons to feel hopeful.

‘There is an array of research showing the positive effects of hope,’ he said.

‘It can boost physical, psychological and social wellbeing, improve our ability to cope with stress, and even enhance cognitive flexibility.’

He recommends thinking of things which bring joy which are associated with rainy weather.  

‘For example, think of something that is really nice to do after you’ve been out in the rain,’ he said.

‘A long, hot bath, for example, or drying out in front of a wood fire in the pub with friends. Or curling up on the sofa with a hot chocolate and your damp-but-devoted dog.

‘The next time you need to go outside in the rain, set up a scenario like this that gives you something to look forward to. A moment of hope can go some way to helping you view the rain in a different, less defeatist way.’

His next tip is to set and fulfil small goals – and then take time to reflect on these achievements.

For example, instead of setting up camp for the evening in your living room, make plans to have dinner with a friend you haven’t seen in a long time.

According to the professor, research from his department has ‘demonstrated the efficacy of goal setting and reflection on both well-being and cognitive outcomes’. 

‘We found the important thing is not what the goals are, but the process of reflecting on your actions and their positive impact,’ he said.

His final tip is to practice feeling grateful for the little things. 

‘Feeling grateful has a consistent impact on our ability to handle small daily hassles and ameliorate the effect they can have on our wellbeing,’ he said.

‘Gratitude practices can be very quick – small “count your blessings” activities such as listing three things you are grateful for each day. And for many people, they are really effective.’

Prof. Hodson said that the ideas he has described are ‘deliberately small’ and ‘may even sound trivial’. 

‘Yet the science of positive psychology shows that a few tweaks to your everyday routine can be effective in fighting off the gloom many of us are currently feeling,’ he said.