it’s getting hot in here: extreme heat and mental health

Over the years I’ve witnessed the impact of heat on mental health. This is why during the pre-Covid days, when I held in-person sessions, I had fans stashed away in my office. For some clients an increase in temperature meant an increase in their mental health symptoms. Depression got worse and so did anxiety. Providing a way to cool off was essential for their progress and wellbeing.

There are commonsense explanations for how heat can adversely affect our wellbeing. Increased nighttime temperatures can cause sleep disturbance. Oppressively hot days can limit wellness activities.

However, there are also potential physiological changes caused by heat that impact our mental wellbeing. Now that it has become a reality of climate change, science is beginning to understand how extreme heat impacts our mental health.

High heat can increase both the body and brain temperature which can produce changes in the brains’ processing abilities and sensitivity to environmental factors. This, in turn, lessens a person’s threshold for managing stress. People with already diminished cognitive functioning are particularly impacted.

Soaring temperatures have also been reported to affect the balance of serotonin and dopamine, the neurotransmitters that help regulate mood and cognitive function.

Additionally, neuro-inflammation that can occur as a result of heat stress may play a role in depression, psychosis, and cognitive impairment.

It looks like extreme heat is here to stay. Continuing research will help us better understand and address the challenges this has on our mental wellbeing.

In the meantime, if high heat impacts you, there are steps you can take to stay well during challenging times.

What to do if you are impacted by the heat:

1.       Find ways to stay cool

·         If you can only cool one room in the house, choose your bedroom. Sleep deficiency can adversely impact our mental wellness. Keeping your room cool can help promote better quality sleep.

·         Visit places that are cool. Movie theatres, grocery stores, malls, usually have good A/C

·         Take a cool shower or lukewarm bath

·         Wet cloth napkins or handkerchiefs and place in the freezer (for an hour or so) before they are frozen solid. Place on (or wrap around) strategic points on your body where the veins are close to the surface. Your neck, wrist, chest and temples are all good places.

·         Wear light, breathable clothing that allows heat to escape from your body, such as cotton and linen

2.       Engage in gentle movement

·         Maintain an exercise routine but avoid high impact or vigorous activities. A gentle yoga practice is an excellent way to engage and relax the body without greatly increasing temperature or heart rate.

3.       Keep in contact with the outer world

·         The pandemic taught us how important maintaining social connection is for our mental health. Extreme heat can be isolating. Make sure to leave your house every day, even if just for a short air-conditioned car ride. Schedule regular dates with your friends and family, in-person or virtually.

4.       Practice mindfulness skills or other stress reduction techniques

·         Find ways to lower stress levels through a meditation app or a pranayama (breathing) practice such as box breathing. Watch a hilarious movie or read an inspiring novel.

5. Drink fluids!

• You are more prone to dehydration when temperatures rise. Make sure to drink plenty of water. A good rule is to drink half your body weight in ounces. Ex. if you weigh 100lbs, drink 50 oz of water.