Hot and Bothered: Managing Mental Health in Extreme Heat

As the scorching sun beats down during this summer’s heatwave, Toby finds himself struggling more than usual. The relentless high temperatures seem to drain not just his energy, but his mood as well. Toby notices his patience wearing thin and his anxiety creeping up with every degree the thermometer climbs. 

Toby's experience is not uncommon. Alongside the obvious physical risks, extreme heat can pose a serious threat to our mental well-being. When temperatures soar, our bodies and minds can be pushed to their limits. Extreme heat can lead to irritability and decreased cognitive function. Research shows that excessive heat can exacerbate symptoms of depression, anxiety, and other mental health conditions. Even if you don't suffer from mental health challenges, systems can be taxed during times of extreme heat and you may find yourself a bit heated at times (pun intended) due to the discomfort and stress of adjusting to extreme temperatures. 

Prolonged heatwaves also disrupt sleep patterns, which are crucial for maintaining mental health. As sleep quality declines, so does our ability to cope with daily stresses, creating a vicious cycle. Vulnerable populations, including those with preexisting mental health conditions, the elderly, and those without access to cooling resources, are particularly at risk.

We can minimize the impact of extreme heat by recognizing and preparing ourselves for the extreme heat. Here are some ways to reduce the impacts a heatwave may take on our mental health:

• Embrace the heat and plan fun activities: Think of advertisements for tropical vacations and you'll find plenty of ways to stay cool and embrace the heat. Other fun ways to embrace the heat is by spending time doing things that are naturally fun and cooling like swimming in a lake or pool or using a hose or sprinkler to cool yourself off. 

• Stay Hydrated: Drink plenty of water throughout the day to stay cool and maintain mental clarity. Use ice in your water or freeze it and enjoy the cooling effect as it melts.

• Seek Shade and Cool Spaces: Spend time in air-conditioned environments or shaded areas to escape the heat. Find places in your home and yard where you can noticeably feel the decrease in temperature when you enter the space. If you're not sure where this is, notice where you dog or cat is hanging out. They instinctively know how to find cool spots in the summer!

• Adjust Schedules: Avoid outdoor activities during peak heat hours, typically between 10 a.m. and 4 p.m. Rise with the sun and get outside early and enjoy the sunrise and stillness of a hot, summer morning.

• Prioritize Rest: Ensure adequate sleep by creating a cool, comfortable sleeping environment. Utilize cooling sheets, sweat wicking clothes and blackout shades during the day and night to block out the bright sun. Remember hot air rises, so if you don't have a cool second floor, you may want to plan a slumber party and sleep downstairs if you're able.

• Stay Connected: Check in on vulnerable friends, family, and neighbors who may be struggling. Helping others is always a way to uplift our spirits, even during a heatwave. You may save a life!

• Practice Relaxation Techniques: Engage in mindfulness, meditation, or deep-breathing exercises to manage stress. Some find it helpful to visualize cold environments such as a snowy mountain or an icy lake.

• Limit Strenuous Activities: Reduce physical exertion to prevent overheating and fatigue. Change your exercise routine and enjoy them in cool environments like a wooded area that offers the shade of trees or a cool, fresh lake.

With a little forethought and creativity, we can have some safe fun and protect our mental health during extreme heatwaves. Stay safe and remember, nothing lasts forever!

If you'd like more information about the content of this article or to schedule a free 15 minute consultation, feel free to reach out to me at jfosterlpc@protonmail.com.

All articles are for informational purposes only.  Always consult with a licensed mental health professional if you feel you or someone close to you has experienced trauma.