Mindful Minute

Coping with the heat and protecting your mental health

As the temperature rises, it’s not just our bodies that feel the heat; our minds do, too.

Heat can significantly affect overall mental health and put people with pre-existing conditions in crisis, leading to increased stress, anxiety and cognitive impairment.

While not as widely known as physical symptoms, research has consistently found that high temperatures contribute to and exacerbate mental health symptoms. Understanding and addressing the relationship between high heat and mental well-being is crucial in the face of rising global temperatures and climate change.

Today’s Mindful Minute column will share the effects and identify proactive strategies to help stay cool and manage mental health challenges during oppressive heat.

High temperatures can affect your mood leading to increased irritability, frustration and aggression. Heat alters these behaviors because of its impact on the mood regulator serotonin, leading to decreased levels of happiness or joy and increased levels of stress and fatigue. When the body’s stress response is activated by hot temperatures, cortisol and epinephrine are also released in increased amounts. This can make existing anxiety worse and create anguish in those who were previously calm.

ROQUE

Hot temperatures can also impair memory, attention and decision-making. Emotional sensitivity increases during a heat wave, so people are more easily upset, more prone to conflict and frustration and more impatient.

Extreme heat can interfere with sleep, making it difficult to fall asleep or stay asleep, leading to a vicious cycle of stress and fatigue. Heat stress may also lead to decreased motivation as the physiological strain of high temperatures can drain energy levels.

Dangerous high heat increases the risk of dehydration. Dehydration often mimics the symptoms of panic with increased heart rate, shallow breathing and lightheadedness, and can lead to kidney injury and blood pressure problems.

People taking certain medications need to be extra cautious during any heat wave and should consult with their physician. There’s a range of widely used drugs, including antibiotics, beta blockers, some antidepressants and antihistamines that affect the body’s ability to sense and regulate body temperature.

Proactive steps to stay cool and manage mental health risks this summer:

¦ Drink plenty of water throughout the day.

¦ Use fans or air conditioning to keep your living space cool.

¦ Wear light, loose-fitting clothing made of breathable fabrics like cotton.

¦ Schedule outdoor activities for the cooler parts of the day, such as early morning or late evening.

¦ Add relaxation techniques like deep breathing, meditation or yoga into your daily routine.

¦ Ensure your bedroom is cool and comfortable and maintain a regular sleep routine to improve sleep quality.

¦ Maintain social connections to reduce feelings of isolation and stress. Elderly people can be particularly susceptible to the negative effects of heat and may also be more prone to be living in isolation without someone immediately checking in to make sure that they are OK.

What’s important is that you are prepared in case an extreme heat period happens and know what resources are available. Be aware of changes in moods and behaviors as temperatures rise.

If you find that the heat is significantly impacting your mental health, consider speaking to a mental health professional. They can provide strategies and support to help you cope.

Remember, staying cool isn’t just about physical comfort – it’s vital for your mental health, too. ¦

Mindful Minute by Stephanie Roque, PsyD., clinical director for Counseling Associates of America, is dedicated to addressing mental health care and support for both individuals and couples. americascounselors.com/

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