You can’t control the weather, but you can control your response to it. Here are some evidence-based ways to stop ‘bad’ weather from negatively impacting your mood and overall health.

1. Reframe your thoughts

Don’t steer your emotional response by calling any weather that isn’t sunshine ‘bad’, Schneider says. “Reframing bad weather as something that makes your system more sensitive rather than something that ruins your day can be surprisingly powerful,” she says.

Reframe rain as ‘relaxing’, storms as ‘invigorating’ and grey skies as ‘quiet and calming’ –and a chance to be productive rather than laze in the sun.

2. Spot your triggers and prepare

I know that a dull, cloudy sky will get me down, while you may find that drizzly days leave you lethargic. It’s about spotting your personal triggers and being mentally prepared. “Planning for weather-triggered days in advance, by adjusting expectations and building in comforting or grounding activities, reduces the sense of helplessness that often accompanies these mood dips,” says Schneider.

3. Get outside, preferably in daylight

Poor weather doesn’t automatically mean staying indoors. “Gentle exposure, rather than avoidance, is important. Consistently retreating indoors during drizzly or cold weather can reinforce your body’s stress response to it,” says Schneider.

Dr Hackenmiller recommends getting out more, rain or shine: “Think of it as a nervous system reset. It’s not always easy, as there are definitely days when you just want to wrap yourself up in a blanket and stay home. But I honestly never feel worse off for getting outside, even if it’s just for a short walk,” she says, pointing to evidence that mood is clinically proven to show signs of improvement within the first five minutes.

4. Remember, rain and wind are good for you

Don’t be glum about rainy days: the sensory properties of rain have known wellbeing benefits. Petrichor, the scientific name for the smell of rain on dry earth, is created by raindrops releasing natural compounds from plants and soil into the air – breathe it in and it’s known to have a calming effect. The sound of rain, such as raindrops on a window, is referred to as ‘pink noise’, the gentle repetitive sound that helps regulate our nervous system’s responses and relax us.

As for windy weather, instead of viewing it as a source of irritation or unease, embrace its power. The Dutch like to ‘go uitwaaien’ (roughly translated as ‘to blow out’): a wellbeing practice that simply involves taking a walk in blustery winds to help clear the mind and de-stress.

The experts recommend that if you experience severe negative reactions to the weather, either emotionally or physically, you should speak to a health professional. Schneider advises, “Feeling flatter or more irritable on grey days doesn’t automatically mean [you’re meteorosensitive or meteoropathic], but when weather-linked symptoms become intense or disabling, they’re worth taking seriously.”

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