Why rainy days can make you feel low, tired and unmotivated

Monsoons are often welcomed as a relief from the intense summer heat.

But for many people, the rainy season brings an unexpected emotional shift. You may feel unusually tired, less productive, irritable or simply unwilling to get out of bed. While this is often dismissed as "monsoon laziness", psychiatrists say there may be a biological explanation behind these changes.

According to Dr Gayatri Bhatia, Senior Consultant, Psychiatry, Amrita Hospital, Faridabad, the brain responds strongly to changes in natural light.

How reduced sunlight affects your brain

"During a prolonged period of rain, the absence of sunshine can influence the internal clock of the body, known as the circadian rhythm," says Dr Bhatia.

She explains that reduced exposure to sunlight can alter the production of important hormones and neurotransmitters involved in regulating mood and sleep.

More from Lifestyle

"It may change the production of serotonin, a neurotransmitter linked to mood, as well as increase melatonin, the hormone that induces sleep. This causes some people to feel sleepy, less energetic and emotionally low during the monsoon."

It's not just about biology

The emotional impact of monsoon is not limited to changes in brain chemistry.

Rain often disrupts outdoor activities, exercise and social interactions, all of which play an important role in supporting good mental health. Spending extended periods indoors, coupled with gloomy weather, can increase rumination, reduce motivation and heighten stress levels, particularly among people already living with anxiety or depression.

Can monsoon affect your mental health?

Research suggests that seasonal changes can influence mood in susceptible individuals. While Seasonal Affective Disorder (SAD) is more commonly associated with winter in countries that experience prolonged periods of darkness, people living in tropical countries such as India may experience milder seasonal mood changes during the rainy season.

Dr Bhatia says the key is recognising when these feelings become more than temporary.

"The distinction is between a temporary dip in mood and symptoms that continue."

When should you seek professional help?

Occasionally feeling low during rainy weather is not unusual. However, persistent symptoms may require medical attention.

Dr Bhatia advises seeking a professional evaluation if symptoms continue for more than two weeks.

"If sadness, fatigue, loss of interest, sleep disturbance or difficulty focusing continues for more than two weeks and begins to interfere with work, relationships or daily functioning, a professional evaluation is essential."

How to protect your mental wellbeing during monsoon

Simple lifestyle habits can help reduce emotional fatigue during the rainy season.

Maintaining a regular sleep schedule, exercising indoors when outdoor activity is not possible, getting as much natural daylight as possible, eating balanced meals and staying socially connected can all help regulate mood.

Practising mindfulness, engaging in hobbies and limiting excessive screen time may also reduce emotional sluggishness.

The bottom line

Dr Bhatia believes that while the weather may change, your approach to mental wellbeing should remain consistent.

"The monsoon may change the weather but it should not take away your emotional wellbeing."

She adds that caring for mental health should be viewed with the same importance as physical health.

"The first step to mental health maintenance in all seasons is to take your mind as seriously as you take your body."