Summer Heat Affects Our Mental Health
It is hot and dry now where I live in California’s San Joaquin Valley, as it always is in the summer. But it could be much hotter. The high of 97 degrees F with 21 percent humidity is low for the beginning of July. The weather app on my phone says the real feel is 104 F. Judging by how I felt in the parking lot after my doctor’s appointment this morning, that is correct. I am under no delusions that it won’t get hotter and drier.
The heat affects our mental health. I already deal with Complex PTSD, depression, anxiety, and ADHD. I notice the depression and anxiety worsen when it’s like a raging furnace outside. Studies suggest that high temperatures affect us mentally. In a 2023 study, researchers found that “chronic heat stress can lead to increased stress, anxiety, and cognitive impairment.” Another study, published in 2019, linked higher temperatures with a higher risk for major depressive disorder.
Heat with high humidity can particularly affect mental health. Australian researchers analyzed data from the Social, Economic and Environmental Factors (SEEF) project and daily temperature and water vapor pressure data. They found an increase in high distress or very high distress with high temperatures and high humidity. A study conducted in Vietnam, a subtropical country, linked heatwaves with admission to the Hanoi Mental Hospital for mental disorders.
Suicides increase with higher temperatures. A Finnish study found that the suicide rate increased when it was warmer. However, Finland launched a suicide prevention program that decreased the suicide rate by more than 60 percent. Researchers found a link between suicide rates in U.S. counties and Mexican municipalities that increases as the temperatures rise.
Stay Comfortable In the Summer
There are simple, sensible things you can do to stay comfortable and improve your mental health, such as drinking water, staying cool, wearing light clothing, and not going outside during the heat of the day. These are all things you can do every day.
The staying cool part can be hard in California with the utility company, Pacific, Gas, & Electric (PG&E) continuously raising rates. Setting the thermostat a little higher helps reduce the utility bill but sacrifices comfort. However, you can turn the thermostat up a few degrees, if needed, and be comfortable. Turn on ceiling fans and add box fans in every room. Buy a misting spray bottle (ladies, the kind we use to spray water on our hair), put it in the refrigerator for a while, and spray liberally on yourself.
Mindfulness and Radical Acceptance Help Cope With Heat
Mindfulness helps cope when the heat worsens mental health symptoms. Mindfulness is another word for present-moment awareness. The American Psychological Association defines it as “awareness of one’s internal states and surroundings.” Mindfulness has many mental health benefits. It can “improve cognitive function, resolve emotional exhaustion, and reduce perceived stress,” according to an article published in the International Journal of Social Sciences Review.
Practicing mindfulness is easy. Sit for a few moments and notice your breath. Look out the window and write down what you see. Eat slowly, noting the flavor, aroma, and texture of food. Before you go to bed, close your eyes and take note of what you hear.
Another form of mindfulness is radical acceptance. It is accepting your life–your feelings, circumstances, and past. It is also easy when tempted to complain about the heat, stop yourself. Don’t let yourself complain silently, either. Remind yourself that summer will pass. Say out loud, “I accept that it is hot.”
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