How Summer Heat Impacts your Mental Health
As a Western New York psychotherapy practice, we often see how the long, cold winters and limited sunlight impact mental health, especially in our hometown of Rochester, NY. But while seasonal depression in the winter is widely recognized, the effects of heat on mental health are often overlooked.
With summer approaching and rising global temperatures due to climate change, it’s important to recognize how heat can affect our emotional well-being and what we can do to manage it. In this post, we’ll explore five ways heat impacts mental health and share five practical tips to help you stay balanced and resilient during the hotter months.
Learn about 5 ways heat affects mental health and 5 tips to mitigate these effects.
5 Ways Heat Impacts Our Mental Health
Increased Anxiety
When temperatures increase, our feelings of anxiety and unease also rise. Heat stress triggers our body’s stress response, leading to elevated levels of stress hormones such as cortisol and adrenalin.
When we are exposed to high temperatures, our heart rate increases because our blood vessels dilate to try to cool the body down. For some, this increased heart rate can lead to feeling more anxious or on edge.
Mood Disturbances
Extended exposure to extreme heat can lead to disruptions in mood stability. Changes in body functions caused by heat, such as fluctuations in hormones and disturbed sleep, can result in mood shifts. People may encounter increased mood swings, feelings of sadness, or a general sense of emotional instability.
Sleep Disruptions
Elevated temperatures can disrupt sleep patterns, affecting mental well-being. Poor sleep quality caused by heat can result in restlessness, trouble falling asleep, and frequent awakenings at night. Sleep disturbances can worsen existing mental health issues and lead to feelings of irritability and tiredness.
Feelings of Helplessness
Extended exposure to intense heat can create a feeling of helplessness and vulnerability, especially if we lack access to cool spaces. This can lead to a perception that it is impossible to escape the heat or control the environmental stress, thus leading to emotional distress caused by feelings of despair and a sense of powerlessness.
Lack of Motivation
Feeling uncomfortable due to high temperatures may reduce our motivation to engage in various activities. The physical stress caused by heat can deplete energy and diminish excitement, potentially leading to decreased involvement in social, work, and recreational activities.
How to Cope With Heat in the Summer
Eat Plenty of Fruits and Vegetables & Avoid Heavy Meals
Ensuring your body has the vitamins and minerals it needs to maintain a healthy body temperature and overall functioning. Eating lighter meals can also help reduce the heat generated by our metabolism to keep your body cooler.
Create a Cool (Literally & Figuratively) Bedtime Routine
Sleep plays a critical role in our mental health, so keeping your bedroom a cool temperature (using fans, A/C, blackout curtains) and taking a cool shower before bed can help reduce heat's impact on sleep quality.
Stay hydrated
This tip may seem like a no-brainer, but many of us do not consider how much water we consume throughout the day. Improving your hydration can be as simple as using a water-tracking app, having a friend or coworker be your hydration accountability buddy, or using a water bottle you enjoy that encourages you to drink enough water throughout the day.
Wear Appropriate Clothing
Lightweight, light-colored, and loose-fitting clothing are ideal in high temperatures to help your body cool effectively. Choosing clothing made of breathable fabrics also helps with keeping your body cool.
Go to therapy!
Having a safe space to discuss mood changes, interpersonal conflicts, and other concerns exacerbated by summer heat can help you identify coping skills and improve your well-being. If you’re finding it difficult to manage stress, anxiety, or mood shifts during the warmer months, Empower Psychotherapy Mental Health Counseling is here to support you.
We offer online therapy for clients across New York, including Rochester and Western New York, making it easier to access professional care from the comfort of your own space. If you’re looking for guidance and support, reach out to us today!
Are you looking for a therapist? Connect with one of our therapists for professional therapy today by completing a consultation form on our website.
References: Rony, M. K. K., & Alamgir, H. M. (2023). High temperatures on mental health: Recognizing the association and the need for proactive strategies-A perspective. Health science reports, 6(12), e1729. https://doi.org/10.1002/hsr2.1729