How Summer Heat Impacts your Mental Health

As a WNY Psychotherapy practice, we frequently work with clients who are dealing with heightened mental health symptoms due to the cold weather and lack of sunshine, both of which are common in our hometown of Rochester, NY. However, the impact of heat on our mental health is often overlooked despite heat being a significant factor in our well-being.

As we approach the summer months and face the ongoing impact of climate change, which is leading to a rise in global temperatures, it is crucial to understand how heat affects our mental health and to learn coping strategies for this challenge.

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 adrenaline.

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:

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, especially when outside or in non-air-conditioned spaces

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. 

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