As we find ourselves in the heart of summer, we have encountered excessive heat throughout June. In the midst of summer joy, the heatwaves can have a negative impact on our mental well-being. If you’ve been experiencing distress in this season, there is scientific evidence behind the distress, and you are certainly not alone.

Research has shown that heatwaves are positively associated with adverse mental health outcomes. As temperatures rise, both mortality and morbidity rates show an upward trend. Exposure to heat can influence the temperature and function of both body and brain. In addition to the immediate risks like heat stroke and heat exhaustion, the scorching weather may also impair cognitive functioning and the capacity of working and short-term memory. These disturbances may further exacerbate mental health symptoms.

Many of us can relate to the struggle of falling asleep in hot conditions. Our sleep patterns are highly susceptible to changes in our environment, often resulting in sleep disruptions and deprivation. Such disturbances can also lead to a range of adverse effects, including mood swings, memory impairment, reduced attention span, and cognitive dysfunction.

When high temperatures are sustained for a prolonged period of time, the negative impact on an individual’s adaptation may be more profound. Irritability, psychological distress, aggression, and violence are more prevalent under such conditions. Furthermore, the neuro-inflammation caused by heat stress may contribute to the exacerbation of mental disorders such as depression. At the same time, people who are taking psychiatric medications may be particularly vulnerable to heat-related illnesses.

Besides being more environmentally conscious and trying to slow the progression of global warming, there are proactive steps we can take to increase our capacity and resilience during heatwaves to prevent adverse health outcomes.

Keep yourself cool. This can look like wearing appropriate clothing, using a fan or air conditioner if available, taking advantage of shopping centers or well-shaded areas, or taking breaks if sunbathing.
Stay hydrated. Increased water intake is essential in hot environments to maintain proper metabolic circulation. Dehydration can impair cognitive function and exacerbate mental health symptoms.
Avoid unplanned alcohol and drug withdrawal. Abrupt substance withdrawal can be life-threatening due to electrolyte and metabolic imbalance, which may be exacerbated by the presence of heat stress. If you plan to withdraw from any substance, consult with your healthcare providers to prevent any adverse outcomes.
Maintain a regular sleep schedule. Developing consistent sleep habits can help you fight against the sleep disturbances aggravated by the heat. Consult with your therapist or sleep professionals to establish a sleep routine.
Be mindful. Keeping track of your body’s condition can be vital in a heatwave. Develop a plan to seek help if necessary.
Understand and regulate your emotions. It can be challenging to manage heightened irritability and fatigue when your body is primarily focused on regulating its temperature. Educate yourself about the physiological mechanisms involved and learn strategies to regulate your emotions effectively during a heatwave.

The summer weather can be both fun and brutal at the same time. But you can still enjoy it with preparation. Stay safe and cool!

Mental Health in Heatwaves