Extreme heat can affect more than just your body. Learn how to safeguard your mental wellbeing during heatwaves.
The impact of Heat on Mental Health
1. Increase in stress levels and a decrease in tolerance to stress, leading to feeling more anxious or on-edge than usual.
2. Rapid changes in mood, including increased feelings of frustration, anger, irritability, aggression.
3. Decrease in mental performance, like trouble concentrating, remembering things, or making decisions.
4. Difficulty falling or staying asleep, leading to sleep deprivation and worsening the above issues.
5. Dehydration, which also impacts mood, fatigue and cognitive function.
6. Worsened symptoms of existing mental health conditions (e.g. anxiety, depression).
7. Medications affected by the heat and dehydration include antidepressants, beta-blockers, antipsychotics, lithium. Click here for more information.
Children and seniors are more vulnerable to the effects of heat on both physical and mental health, whilst persons with chronic physical health conditions can be compounded by mental health challenges during extreme heat.
Tips for Mental Wellbeing During Heatwaves
1. Stay indoors during peak hours (11:00AM – 4:00PM).
2. Drink plenty of water throughout the day to stay hydrated.
3. Maintain a cool environment using fans, air conditioning, or cool showers. This includes your sleeping environment (use lightweight bedding and pyjamas). You can find more tips by clicking here.
4. Maintain a steady daily routine to provide structure and stability.
5. Prioritise your sleep hygiene to ensure as much as possible a full night’s sleep. Click here for some tips.
6. Take short naps during the day if nighttime sleep is disrupted.
7. Follow a balanced diet and stay hydrated to have the energy and clarity to buffer against stress
8. Exercise in the cooler parts of the day to help improve your mood. You might want to consider low-intensity activities like walking, stretching, or yoga to avoid overheating.
9. Learn and practice relaxation techniques regularly to manage stress levels. These include deep breathing, mindfulness and meditation, or yoga.
10. Engage in emotionally relaxing hobbies that do not require too much physical strain.
11. Monitor your stress levels and emotions by reflecting regularly, and seek to understand the causes of any changes, including the impact of heat.
12. Keep in touch with friends and family to reduce feelings of isolation.
13. If you take any medications, speak with your healthcare professional about how their effects might be mediated by increases in heat. For more information about this, click here.
It is important to check-in on your loved ones, especially those who are more vulnerable to the negative consequences of higher temperatures and heatwaves. Make sure to check in on them often.
To learn more about how to manage all forms of stress, have a look at our free Resilience Programme!
If you need information or support. The National Mental Health Helpline 1579 is available at all times and is free!