Heat wave: how extreme heat can affect your mental health

When the maximum temperature of a station reaches at least 40 degrees Celsius or more for plains and at least 30 degrees Celsius or more for hilly areas, it is a heat wave. This extreme heat can cause a wide range of diseases and, in more serious cases, even death. The harsh rays of the sun make people feel sweaty and dehydrated. But apart from these periods, did you know that a heat wave can also affect mental health? It can lead to mood swings, disrupted sleep cycles, and even worsen our existing health problems, to name a few. So if you’re feeling grumpy and irritable during the hot weather, you know what to blame for the mood swings! Let’s delve deeper into the effect of a heat wave on mental health.

Signs that heat is affecting your mental health

Extreme heat has been linked to changes in mood, sleep and emotional regulation responses. During extreme heat, people are observed to be more irritable and impulsive. Some people may also suffer from reduced sleep and, as a result, feel tired and unable to concentrate on daily activities, says psychologist Geetika Kapoor.

From Health science reportsHigh temperatures can increase feelings of discomfort, hinder sleep patterns, change daily routines and even worsen signs of stress or anxiety, which can lead to cognitive impairment if left unattended.

Here are some signs that heat may be negatively impacting your mental health:

1. Mood swings

If you feel more irritable, uncomfortable, anxious or depressed than usual, understand that this is all happening under the influence of the ongoing heat wave. Experiencing persistent mood swings or a more aggressive feeling is also common for some people in this weather.

Also read

2. Difficulty focusing

People may find it harder to concentrate or think clearly in extreme heat. You may have difficulty completing tasks that were usually easier for you to complete.

3. Disrupted sleep patterns

Extremely high temperatures, especially at night, can hinder your sleep patterns. Lack of quality sleep makes you feel tired and cranky all day long. It can also worsen mental health conditions such as anxiety or depression.

4. Stressed or overwhelmed

Heat can make you feel unusually worried or overwhelmed. This could even be because you are worried about living in extreme heat, or if it will make your existing problems in life worse.

5. Physical symptoms

Not only your mind is affected by heat, the consequences of heat can also manifest themselves in the form of physical complaints. For example, feeling more fatigue in the body, having more headaches, or feeling dizzy or nauseous are some of the physical symptoms of heat. Feeling such uncomfortable symptoms in your body can make you all the more anxious.

6. Behavioral changes

Even during heat waves you can notice changes in your behavior. For example, it may be difficult to control your anger, you may become more impulsive or behave differently when it is extremely hot.

Heat wave can worsen existing mental health problems

A rise in temperature is also associated with the worsening of pre-existing psychiatric conditions, such as substance abuse, anxiety and schizophrenia. People with pre-existing psychiatric diagnoses may find that their symptoms worsen under extreme heat.

How to manage your mental health during a heat wave

A heat wave can negatively affect your mental health, but there are ways you can manage your symptoms.

1. Increase your fluid intake

Dehydration can cause feelings of anxiety or depression. To control and keep such problems at bay, you need to stay hydrated by drinking plenty of water and fluids. A well-hydrated body is said to feel healthier and have more tolerance for higher temperatures. Plus, you sweat a lot in extreme heat, so make sure you make up for it by drinking more water.

2. Wear the right clothes

Wear loose-fitting clothing that allows the skin to breathe. With lighter and non-synthetic clothing, the body will probably be able to regulate its temperature better, the expert estimates. Also try to wear light-colored clothing as these help reflect the sun’s rays.

3. If possible, stay indoors during the hottest part of the day

Avoid going outside during the hottest hours of the day, usually between 10 a.m. and 4 p.m. If you must be outside, make sure you can keep your body hydrated and at a comfortable temperature, possibly in the shade.

4. Try to stay in cooler places

Maintain a comfortable room temperature when indoors. Try to spend more time indoors in air-conditioned places. If you notice a lot of persistent sweating, move to cooler places. If you don’t have air conditioning at home, try moving to cooler places, such as a mall, library, or cafe, to escape the heat. You can also take cold showers or use ice packs to lower your body temperature.

5. Take breaks and take care of yourself

Take regular physical and mental breaks so that your body and mind can regain energy. Make sure you can get a good night’s sleep and eat a nutritious diet that contains all the essential vitamins and minerals to help boost your body’s immunity to combat the effect of heat on health.

6. Practice compassion

Stay aware of the effect of heat on other people around you. Practice compassion for yourself and others. Practice speaking in quieter volumes and empower people with lighter deadlines. Avoid honking or suddenly overtaking or changing lanes while driving, the expert advises. Be aware of children, the elderly and people with disabilities who may not be able to control themselves.

7. Manage your stress using different techniques

Practice stress management techniques such as deep breathing, yoga, or meditation to manage feelings of stress or anxiety.