Can the weather really affect your mood?

Many people notice their mood shift with the weather. A sunny morning might bring a sense of ease, while a grey, wet afternoon can feel heavier than usual.

These changes are more than just passing feelings. A growing body of research shows that weather can meaningfully affect mental health, especially for people already living with anxiety, depression, or unresolved grief.

In a country like Australia, where conditions can swing from intense heat to flooding rain, understanding how the climate interacts with emotional wellbeing is important. Recognising your own patterns is the first step toward managing the way you respond to different weather conditions and preparing for the times when your mood feels more vulnerable.

Weather and mood: What’s the connection?

Most of us respond to the weather on some level, but for some, those shifts go deeper. Whether it’s increased anxiety in the heat or lower mood on gloomy days, understanding your emotional patterns is key to managing your wellbeing.

Sunlight and mood support

Exposure to sunlight increases the brain’s production of serotonin, a chemical that helps regulate mood. On clear, sunny days, people often feel more alert and motivated.

However, in many parts of Australia, intense heat and high UV levels can also cause discomfort or overstimulation. This can lead to disrupted sleep, irritability, and a rise in anxiety, especially for people who already feel emotionally stretched.

Rain, cloud cover, and seasonal changes

When skies are grey and rain lingers, some people experience a dip in energy or motivation. These shifts may feel more intense for those with existing mental health conditions or anyone going through a period of grief or emotional exhaustion.

In the southern states, longer periods of low light during winter can trigger symptoms similar to Seasonal Affective Disorder (SAD), though often in milder forms.

According to Beyond Blue, it’s common for some people to notice changes in mood and motivation during winter and in periods with less sunlight.

The role of personal context

People respond to weather in different ways depending on their mental health history, current stress levels, and even memories associated with certain conditions.

A thunderstorm might feel calming to one person and unsettling to another. Understanding your own emotional reactions and how they’re influenced by the environment can help you respond more gently and intentionally.

The table below summarises how some people are influenced by different weather patterns. Note that this is not a general rule, and other people’s experiences may be different.

How to cope or avoid weather-related mood fluctuations?

Recognising that certain weather conditions affect your mental health gives you the chance to plan ahead. Being proactive can reduce the emotional impact and help you feel more grounded when challenging days arrive.

1. Prepare for “vulnerable” seasons

If you know a certain season tends to affect your mental health, try planning in advance. For example, if winter tends to lower your mood, arrange more regular social time, brighten your indoor environment, and maintain a steady routine with good sleep and movement.

If summer brings heightened anxiety, focus on hydration, create cool, restful spaces, and limit overstimulation.

Booking a few therapy sessions ahead of a difficult season can also offer extra support and perspective. You don’t have to wait until things feel unmanageable to seek help. Early support can prevent emotional spirals and give you tools to navigate through them.

2. Use grounding to stay in the present

When emotions feel overwhelming or your thoughts start racing, grounding techniques can help bring you back to the present:

• Try the 5-4-3-2-1 technique, which engages your senses to help anchor you in your surroundings.

• Keep a cool cloth or cold water nearby during hotter months to soothe your body when anxiety rises.

• Use comforting items like soft textures, calming scents, or familiar music to create a sense of safety and stability.

3. Practice emotion regulation through tailored self-care routines

Simple habits can protect your mental health even when the weather feels draining. Some things you can try are:

• Keep regular wake and sleep times, especially during darker months.

• Move your body gently, even indoors, to help manage energy and emotions.

• Reduce stimulants like caffeine and alcohol, which can increase emotional sensitivity.

What if I have to care for others while I’m struggling?

Some people, especially parents or carers, don’t have the luxury of slowing down when their own mental health starts to dip. You might still be packing lunches, helping with homework, or planning meals, even when you're emotionally worn out. 

If this sounds familiar, it’s important to remember that you deserve support too. Managing your own wellbeing isn’t selfish. Rather, it allows you to show up more gently for those you care for.

Consider building small moments of rest into your day, even if it’s just five minutes with a cup of tea or ten minutes of quiet while the kids are occupied.

Talk to your partner or whoever is with you in juggling carer responsibilities. And if things are still too hard or you’re feeling depleted, reaching out to a therapist can help you find balance and support your family in a way that also protects your own health.

Final thoughts

Weather has a way of quietly shaping our emotional landscape. While we can’t change the seasons or predict every shift in mood, we can learn to understand how different conditions affect us and take steps to care for ourselves more intentionally.

You don’t have to wait until you’re overwhelmed to seek support. Therapy, daily care routines, and simple grounding tools can help you feel steady, even when the forecast is uncertain. Being gentle with yourself, especially during times of change, can make a meaningful difference in how you show up and thrive in the days ahead.