Rainy days are what stand in the way of a good mood.
No matter where you are in the world, when it rains, it pours. And I don’t just mean with water.
Your energy, motivation and joy all seem to pour out, leaving you feeling low and deflated. But I’m here to tell you, it doesn’t have to be like that.
There is a way to embrace a rainy day and use it to your advantage.
Here’s how…
8 ways the rain impacts your mood
The impact of rain on your mood is 100% subjective.
While some people love how snug rainy days make them feel, it can negatively impact other people.
I’m in the second camp.
When I lived in the UK, I used to hate rainy days.
I couldn’t ever quite put my finger on what it was, but whenever I woke up to rain, it was like a switch went off in my mind, and I’d spend the rest of the day in a funk that I couldn’t shake.
Can you relate?
These were all the ways the rain used to impact my mood:
- Zero motivation making me want to stay in bed all day
- Feeling drained and low on energy
- Getting nothing done— the last thing I’d want to do on a rainy day is be productive
- Craving junk food and all the carbs (which would make me more sluggish)
- Brain fog
- Restlessness and frustration for struggling in this way
- Lethargic and tired throughout the day
- Feeling sad for no reason
How to boost your mood on a rainy day
When I started to prioritise my well-being, I began to build resilience around rainy days.
This essentially came down to eliminating the negative influences around me (also known as quitting my 9 to 5 and leaving London) and cultivating a healthier mindset.
Now, instead of wallowing and using the bad weather as an excuse to have a bed day, I take advantage of the slower, cosier vibes and use them as an opportunity to take a step back from my work to reflect and regroup.
I still struggle with low energy when it’s raining. I think it has something to do with the lack of sunlight and not getting my daily dose of serotonin. So, while it’s pouring down outside, I spend time inside doing the things I don’t usually have time for.
This might look like getting creative with a passion project on Canva, scrapbooking old travel pictures or tucking into a 1000-piece jigsaw puzzle.
So, if I can turn rainy days around, so can you. Here’s your step-by-step guide.
I encourage you to bookmark this page so you can come back to it whenever you need to.
1 | Shift your mindset
Just like how I overcame my dislike for rainy days, you can too.
This first step is key to laying the foundations for how you’ll navigate not just rainy days but all the setbacks life throws your way.
Your mindset is the make or break. It’s the difference between a bad mood and a good mood on a rainy day.
So do not skip this step!
Instead of feeling beat up by the dark, gloomy weather outside, reframe it as an invitation to pause. It’s a chance to take a step back from the daily grind and check in with yourself.
What have you been neglecting? What could you use more of in your life?
These little shifts in perspective can make a huge difference, especially on a rainy day.
Action steps:
- Acknowledge your feelings by journaling
- Reframe the rain as a chance to do things differently
- Think of it as nature’s way of encouraging you to slow down.
- Focus on gratitude, e.g. what’s one good thing about the rain?
- Set a small intention for the day, e.g. “I’ll make time for rest” or “I’ll read that book that’s been on my TBR for a while.”
2 | Design your ideal rainy day
Don’t let a rainy day go to waste.
I know it’s super tempting to hide under the covers and wallow while doom-scrolling, but trust me—doing this will only make you feel worse.
I’m not telling you to “carpe diem” your way through a rainy day, but a least design it to serve you.
Think of a rainy day as the ideal excuse to indulge in activities you love but don’t always make time for.
Take a few minutes now to think about what makes you feel good. Is it diving into a passion project? Reading a fiction book? Dancing around your living room?
Once you’ve shifted your mindset, the next step is to write a list of feel-good activities that you know will bring you joy when it’s raining outside.
By designing your day and picking activities you love, you’ll turn rainy days into something you look forward to rather than dread.
Action steps:
- Write a list of activities that bring you joy
- Include a mix of relaxing and energising options
- Think about how you’d like to feel by the end of the day— rested, productive, inspired?
- Organise your list by mood or energy level
- Save it somewhere easy to access, like your phone or a sticky note on your desk
3 | Choose 2-3 activities to dive into
The next time it starts raining, go through your feel-good list and choose 2-3 activities to dive into.
The trick is not to overwhelm yourself with options or try to pack too much into the day.
For example, if you’re feeling drained, choose something simple and calming like a bath or journaling. If you’re feeling more motivated, start a passion project or a “hell yes” personal goal.
The key is to listen to what your body and mind need.
I promise, if you choose the right activities, you’ll feel more positive about the rain and less likely to wallow.
Action steps:
- Open your feel-good list and pick your activities
- Choose one relaxing activity and one that feels more productive or creative
- Set a time limit for each, so you don’t feel stuck doing just one thing
- Gather any supplies you’ll need beforehand, like your favourite book or art supplies
- Reflect at the end of the day on how these activities made you feel
31 Rainy day activities to boost your mood
Here’s your inspiration for step 2.
Once you’ve written your master list, choose 2-3 of these activities and add them to your rainy day routine, depending on your needs.
- Create your own vision board
- Write a love letter to your future self
- Put together a comfort or memory box
- Practice gratitude and focus on the positives
- Scrapbook old holiday or travel snaps
- Tuck into a 1000-piece jigsaw puzzle
- Play a game of chess with a loved one
- Do a crossword puzzle or word search
- Play Scrabble
- Solve a Sudoku puzzle
- Map out your core values using this step-by-step guide
- Look for new job openings if you’re feeling stuck with your current 9 to 5
- Explore your Ikigai
- Create a rainy-day music playlist
- Colour coordinate your bookshelf
- Sketch
- Make your own soy candles using seasonal scents
- Learn how to knit
- Sew any items of clothing that have holes or need a spruce
- Read a self-development book (10/10 recommend The Mountain Is You)
- Listen to your favourite fiction book on audio
- Get started with a productivity tool like Notion
- Put on some cheesy ’90s music and have a dance party
- Have a board game marathon
- DIY your own body scrub or face mask using natural ingredients
- Declutter your wardrobe
- Do a gentle stretch routine
- Read through one of these trending blog posts
- Give yourself an at-home spa day: pedicure, manicure, exfoliate, dry brush, etc.
- Light your candles, put on some mellow music and have a bath
- Sit, watch the rain and do nothing
15 Journal prompts for a rainy day
You know I love a good journaling session!
It’s what I turn to the most when I need to shift my mindset and find gratitude.
So if you want to be intentional when it’s raining, choose 2-3 journal prompts and add them to your rainy day routine.
- List 3 things you are grateful for today
- Write down 5 things in nature you’re grateful for
- Write down a positive affirmation
- List 3 things you love about yourself
- What is one of the best parts about being you?
- List 3 things you get to do today
- What is one thing that is making you happy today?
- List 5 things that are currently making you smile
- List a sight, a sound and a feeling that reminds you that life is amazing
- Write down a reason why your life is already great
- Name someone or something that makes your life easier and happier
- How will you make your day great?
- Write about a challenging experience that helped you grow into who you are today
- Write down a great opportunity that has opened up to you recently
- What will you do to make tomorrow 1% better?
Final thoughts
Just a heads up— this blog post is based on my own experience.
I’m not an expert on mental health.
I share these tips in the hopes they will help you in some way— whether that is to give you support, inspire you to make a change or allow you to feel less alone.
I encourage you to bookmark this page so you come back to it whenever you need to.
And if you need any more guidance, feel free to email me.
My inbox is always open.
You’ve got this.
Thalia xx
