Summer! Brighter days, beach trips, barbecues, vacations, and more outdoor time.
But when it gets really hot, the heat can feel more unpleasant than fun. A summer heatwave can impact not just your physical health but also your mental wellness.
The heat‐mental health connection
Hot weather clearly affects people’s health. The connection between body and mind is essential for good health. A summer heatwave can impact both your physical and mental well-being. Sunlight increases vitamin D levels and can lift your mood, improving mental health. Spending time in the sun also helps your body produce more melatonin (sleep hormone) at night, aiding better sleep and overall well-being.
However, when maximum temperature reaches at least 40 degrees Celsius or more, that is a state of heat wave.
High temperatures can lead to:
- Physical Symptoms
- You may feel more tired than usual, have headaches, dizziness, or nausea.
- Behavioral Changes
- Increased impulsivity and difficulty controlling anger can occur.
- Mood Changes
- High temperatures can cause irritability, anxiety, and difficulty concentrating.
- Sleep Disruption
- Heat can lead to trouble sleeping, which can worsen conditions like anxiety and depression.
Heatwaves can also worsen existing mental health conditions, such as substance abuse, anxiety, and schizophrenia.
Tips for Maintaining Mental Health During a Heatwave
- Stay Hydrated
- Dehydration can cause headaches, confusion, and irritability. Make it a habit to drink water regularly throughout the day. Infuse your water with slices of lemon, cucumber, or mint for a refreshing twist!
- Stay Cool
- Spend time in air-conditioned places. If you don’t have air conditioning at home, consider visiting a public place that does. You can also use fans, cool showers, or cold packs to help cool down.
- Avoid the Hottest Part of the Day
- Try to stay indoors between 10 a.m. and 4 p.m. If you need to be outside, stay in the shade. Embrace the siesta if you can! Take a short nap or engage in a relaxing activity during the hottest part of the day.
- Take Breaks and take good care of Yourself
- Take regular physical and mental breaks so that the body and mind can restore energy.
- Eat light and fresh
- Opt for light, fresh foods like salads, fruits, and smoothies. These foods are easy to digest and help keep you hydrated.
- Wear the right clothing
- Wear lightweight, loose-fitting, and light-coloured clothing to help stay cool.
- Practice Compassion
- Be mindful of the heat’s effect on others. Speak softly, give lighter deadlines, and avoid aggressive driving (especially in Malta where road rage is a thing!).
- Pay special attention to children, the elderly, and people with disabilities.
- Stay Active
- Exercise early in the morning or late in the evening when it’s cooler. Try indoor activities like deep breathing, meditation, and yoga can help manage feelings of stress and anxiety.
- Reach Out to Others
- Social connections are vital for mental wellness. Even if it’s too hot to meet up outside, you can stay connected with loved ones through phone calls and social media.
- Seek Professional Help if Needed
- If the heat is significantly affecting your mental health, seek professional help.
Keep calm, stay refreshed, and prioritize your well-being!
If you think that you can benefit from professional support on this issue you can reach out here.
Christine Fava is an integrative coach at Willingness. She graduated from the University of Malta with an Honours degree in Psychology and is currently pursuing an ICF Diploma in Integrative Coaching. She is passionate about integrative coaching, believing it helps individuals achieve their personal and professional goals by addressing topics like confidence, relationships, time management, and stress management.
References:
American Psychological Association. (2020). “Heat and its impact on mental health.” Retrieved from APA.
Basu, R., & Samet, J. M. (2002). Relationship between elevated ambient temperature and mortality: A review of the epidemiologic evidence. Epidemiologic Reviews, 24(2), 190-202. https://doi.org/10.1093/epirev/mxf007