Summer in Southern California hits a bit differently than in other places. Near the beginning of June—when we should be basking under sunny skies—a fog comes to town, bringing with it dreary gray skies. This overcast, gray weather persists most days throughout the month and sometimes, even longer.
We call this June Gloom.
And it can affect your mental health. Think: difficulty concentrating, feelings of sadness and irritation, and lack of motivation. In some people, it can even cause Seasonal Affective Disorder (SAD), something people typically think of as a winter thing.
Although June Gloom is a distinctly California term, it’s not uncommon to experience dreary, cloudy summer days in other places as well.
If gloomy summer weather has got you down, try these tips from clinical psychotherapist, counselor, and energetic healer Jennifer Nurick, MA.
June Gloom Tips
1. Get sunlight whenever you can.
“Even if it is overcast outside, try to get outside for around 30 minutes first thing in the morning—and let your eyes be exposed to sunlight that’s not filtered through sunglasses or a car screen,” Jennifer says. Dr. Andrew Huberman, a neuroscientist and podcaster, says this will “promote metabolic well-being, support the positive function of your hormone system, and get your mental health headed in the right direction.”
2. Create a cozy indoor environment.
“Since you might be spending more time indoors, make your space as inviting and cozy as possible. Add warm lighting, comfortable blankets, and perhaps some scented candles to create a relaxing atmosphere,” she says. “Engaging in hobbies like reading, cooking, or crafting can also keep you occupied and content.”
“This is one of my favorite gloomy day activities,” Jennifer says. “Research shows that the anticipation of a vacation can bring more happiness than the holiday itself. This excitement provides a positive outlook, gives you something to look forward to, and reduces stress.”
“Social interactions can significantly improve your mood,” she says. “Plan activities with friends or family, even if it’s just a casual coffee date or a movie night at home. Engaging with others helps distract from the gloomy weather and provides emotional support. If in-person meetups aren’t possible, virtual hangouts can be just as effective.”
This may be one of the last things you want to do, but it’s worth it. “Physical activity is a proven mood booster. Exercise releases endorphins, which can help alleviate feelings of sadness or lethargy,” she says. “Whether it’s a brisk walk, a yoga session, or hitting the gym, staying active is a great way to fight off the gloominess. Aim for at least 30 minutes of moderate exercise most days of the week.”
6. Practice mindfulness and meditation.
“Mindfulness and meditation can help you stay grounded and reduce stress,” she says. “Taking a few minutes each day to meditate or practice mindfulness can improve your mental clarity and emotional resilience. Apps like Headspace or Calm offer guided sessions that are perfect for beginners.”
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