Managing Your Mental Health During Extreme Heat

Members of the Hays County Emergency Service Districts and the Kyle and Buda Fire Departments rest together while combatting a wildfire during an excessive heat warning in Hays County, Texas on Aug. 8, 2023. Brandon Bell/Getty Images

Several states across the Southwest have spent the summer under a blanket of sweltering triple-digit temperatures that seem to have no end in sight. If you feel like the heat has affected your overall health and well-being, it is not in your imagination.

Researchers have linked intense heat to an increase in emergency room visits, violent crime, and even suicide—especially for those with mental illnesses such as schizophrenia and neurotic disorders. (pdf)

“A study of over two million people found an increased visit rate or incidence of people going to the emergency department with psychiatric and mental-health-related concerns during periods of high heat,” said Dr. Robert Bright, a Mayo Clinic psychiatrist. The 2022 study was published in JAMA Psychiatry.

So, whether you have a pre-existing physical illness or mental health issues, prolonged extreme temperatures may worsen your condition or create a new one, according to experts.

“Most medical issues or physical issues are exacerbated by mental health issues,” Dr. Asim Shah, professor and executive vice chair of psychiatry and behavioral sciences at Baylor College of Medicine in Houston, Texas, told The Epoch Times. “For example, if you have high blood pressure and you’re stressed, [your blood pressure] will increase. Your high blood pressure will be exacerbated by stress. So, any physical illness is increased by having a mental health issue.”

On a hot summer day, drivers may be more aggressive, or people may be less friendly in the grocery store. These behaviors can be caused by heat-related stress, which can lead to physical illness.

“What happens with heat is that people get stressed, fatigued, a little angry, a little aggressive, moody, and edgy,” Dr. Shah said. “With heat, [we] also see increases in heart rate, which is also the result of stress. If the heat is causing stress to someone with asthma, they will have an exacerbation of their asthma.

“It’s a double whammy. One will cause or lead to the other. So, that’s extremely common.”

Heat-related stress, fatigue, and irritability can compound over an extended period of time, leading to a “full-blown mental diagnosis like anxiety or depression.”

Sunlight, Serotonin, and Medications

Sunlight increases the production of vitamin D and serotonin, an important neurotransmitter that helps regulate mood, sleep, and appetite. (pdf)

“Sunshine is very important,” Dr. Shah said, adding that some people suffer from depression known as seasonal affective depressive disorder (SADD) during the winter months when there is less sunshine.

But if you take certain medications, you should take extra caution during the summer heat.

Some common medications used for hypertension, allergies, overactive bladder, ADHD, and mental health conditions may affect your body’s ability to regulate heat or make you prone to dehydration, according to SingleCare.

Other drugs, such as antibiotics and acne medicine, can make your skin hypersensitive to the sun, which can lead to serious burns, blistering, and other issues.

Dr. Shah recommends checking with your doctor or pharmacist about any medications you take, whether prescription or over-the-counter, so you can take the necessary precautions to stay healthy.

He said you can still get the benefit of sunshine while indoors by allowing the light to come in through your windows.

“But if you’re worried about that, get up early or close to sunset and take a little walk,” Dr. Shah recommended. “Even if you don’t take a walk, you can sit in your backyard at sunset or early in the morning and will still get some sunlight — not direct sunlight because the direct sunlight is too hot right now.”

Keeping your body well-hydrated with water, sports drinks, or lemonade and avoiding alcohol will help prevent serious mental and physical illness.

“But don’t forget about hydration and electrolytes. People tend to forget that. You need to have electrolytes,” he continued, adding your body needs electrolytes to stay balanced. “Just water is not enough because we lose electrolytes [when we sweat].”

Behavioral Health Strategies

Behavioral health strategies can also be effective in maintaining your mental health when the weather is hot.

Alex Anderson-Kahl, a nationally certified school psychologist, told The Epoch Times that there are several techniques people can use to reduce heat-related mental stress.

“Practice deep breathing exercises or meditation to calm the mind,” Mr. Anderson-Kahl recommended, adding that listening to calming music and engaging in distracting activities such as reading or doing a puzzle may also be helpful.

He also advises keeping communication lines open with your “loved ones or colleagues so they understand your state [of mind] and can offer support” and consider counseling or therapy to develop coping strategies.

“Remember, extreme heat can exacerbate existing mental health conditions,” Mr. Anderson-Kahl continued. “It’s essential to be proactive in managing both the physical and mental effects of high temperatures.”

Change of Scenery

Heat stress is similar to the mental burnout many people feel from the daily stress caused by their job, finances, or family situations.

If possible, Dr. Shah suggests taking a vacation from the heat. He said it is a great way to rejuvenate your mind and body and help you get through the last weeks of summer.

“We say just get away from the stress, and here we’re talking about heat stress,” Dr. Shah said. “Go to a cooler place for a weekend or a week. When you come back, of course, the problem is going to be there, but you are at least going to be energized for a certain amount of time.”