Mental health in the heat: Strategies to stay cool and calm

As the temperatures rise, so can our stress levels. Whether it's a sweltering summer day or an unexpected heatwave, the heat can significantly impact our mental health. It’s not just physical discomfort we face; extreme heat can exacerbate feelings of anxiety, irritability, and exhaustion. Here are some effective strategies to stay cool and calm to help you navigate the challenges that hot weather brings.

Stay hydrated and nourished

Hydration is essential, not just for physical health but also for mental well-being. Dehydration can lead to fatigue, difficulty concentrating, and mood swings. Aim to drink plenty of water throughout the day, and avoid excessive caffeine or alcohol, which can dehydrate you further. Incorporate hydrating foods into your diet, such as watermelon, cucumbers, and oranges, which can help you stay cool from the inside out.

Create a cool environment

Your environment plays a significant role in how you feel mentally and emotionally. Stay indoors during the hottest parts of the day, typically between 10 a.m. and 4 p.m. Use fans, air conditioning, or cool showers to lower your body temperature. If you don't have access to air conditioning, visit public places like libraries or shopping centres to cool down. Creating a calming atmosphere with dim lighting, cool colours, and soft music can also help you feel more at ease.

Prioritise rest and sleep

Hot nights can lead to restless sleep, which in turn can affect your mood and mental clarity. To improve your sleep during hot weather, try using lightweight, breathable bedding, and keep your bedroom as cool as possible. A fan or air conditioner can help circulate air, and using a damp washcloth or cooling gel pillow can provide relief. Adequate sleep is crucial for managing stress and maintaining mental health, so make rest a priority.

Practice mindfulness and relaxation techniques

Heat can make us feel more irritable and anxious, but mindfulness and relaxation techniques can help manage these feelings. Deep breathing exercises, progressive muscle relaxation, and meditation can calm the mind and reduce stress. Try incorporating a daily mindfulness practice, even if it’s just for a few minutes. Visualization techniques, such as imagining yourself in a cool, serene place, can also provide mental relief from the heat.

Modify your routine

During extreme heat, it's essential to adjust your routine to avoid overexertion. Schedule outdoor activities or exercise in the early morning or late evening when temperatures are cooler. If possible, take breaks throughout the day to rest and cool down. Listen to your body and avoid pushing yourself too hard in the heat, as this can lead to burnout and increased stress.

Stay connected and reach out for support

Hot weather can sometimes lead to feelings of isolation, especially if you're spending more time indoors. Staying connected with friends and loved ones can boost your mood and provide emotional support. If the heat is impacting your mental health significantly, don’t hesitate to reach out to a mental health professional. Whether it's through therapy, counselling, or support groups, talking about your feelings can help you navigate the challenges of extreme heat.

Embrace cooling activities

Find activities that help you cool down physically and mentally. Swimming, water aerobics, or simply dipping your feet in a cool bath can provide instant relief from the heat. You can also experiment with creative activities like making homemade popsicles, enjoying a cold smoothie, or crafting something indoors. These activities not only help you beat the heat but also provide a sense of accomplishment and relaxation.

Practice self-compassion

It’s easy to get frustrated with yourself when the heat is making everything feel harder. Practice self-compassion and acknowledge that it's okay to feel more sluggish or irritable during extreme weather. Permit yourself to take it easy, and don’t be too hard on yourself if you need to adjust your expectations. Remember, taking care of your mental health is just as important as staying physically cool.

While we can’t control the weather, we can control how we respond to it. By staying hydrated, creating a cool environment, and practising relaxation techniques, you can maintain your mental well-being even on the hottest days. Remember that it’s okay to slow down and take extra care of yourself during extreme heat. Your mental health is worth prioritizing, no matter the temperature outside.

Stay cool, stay calm, and take care of yourself this summer, and remember if you need any support our GPs are here to help you.