The short, dark days of winter are never easy, but for many in the UK and Europe, this winter has felt especially gloomy due to seemingly endless rain. In parts of south-west England and the Welsh borders, it has rained every day this year, while Aberdeen experienced its longest sunless period on record—three weeks without sunshine.
The psychological impact can be significant. Seasonal affective disorder (SAD) affects about three in every 100 people in the UK, more commonly women, with symptoms including loss of energy, weight gain, and increased need for sleep. Endless rain adds an extra barrier to going outside, depriving people of natural light and green spaces, which have proven psychological benefits.
Positive psychology offers strategies to cope. One approach is to reframe rainy days by focusing on hope. For instance, plan a rewarding activity after being out in the rain, such as a hot bath, drying by a fire with friends, or curling up with a hot chocolate. This creates something to look forward to and shifts perspective.
Setting and reflecting on small goals can also help. Completing a home improvement task or arranging to see a friend provides a sense of achievement. Research shows that reflecting on these actions and their positive impact boosts wellbeing and cognitive flexibility, building resources to weather tough times.
Gratitude practices are another effective tool. Listing three things you are grateful for each day, including aspects of nature, can enhance wellbeing. Feeling grateful for nature, even in the rain, increases connection to the environment and helps handle daily hassles.
