Summer heat impacts not only the body but also mental health. As temperatures rise, the body faces stress from sweating, heat rashes, and sunburns. However, the extreme heat can also take a toll on mental well-being, affecting overall health. Here's how to protect yourself.
An Indian doctor, Dr Shumaila Asif, MD Psychiatry, IACAM Certified Child and Adolescent Specialist, and Founder of the Lilac Women Wellness Centre in Bhubaneswar, shared insights on how heat affects the mind and ways to protect oneself this summer.
Signs of mental toll from the summer heat
Slower thinking
High temperatures disrupt blood flow to brain areas such as the prefrontal cortex, which governs attention, decision-making, and short-term memory. This interruption can lead to concentration difficulties, forgetfulness, and slower thinking. Tasks that usually seem simple may feel taxing in the heat, causing sluggishness.
Mood Swings and Irritability Summer heat can increase irritability. Heat stress triggers the body's fight-or-flight response, boosting cortisol levels (the stress hormone) and reducing serotonin, a key mood stabilizer. As a result, one might experience anxiety, irritability, or anger without a clear cause. This explains why tempers often flare during heat waves.
Sleepless nights
Sleep is vital for emotional regulation, but the heat often disrupts sleep. High temperatures hinder the body's cooling process, lowering melatonin production and interfering with deep sleep stages. Without adequate rest, emotional resilience diminishes, leaving you vulnerable to low motivation, poor coping skills, and heightened sensitivity the following day.
Worsening psychiatric symptoms
For individuals managing conditions like depression, bipolar disorder, or schizophrenia, summer can be particularly challenging. The heat can affect how psychiatric medications are processed in the body, exacerbating symptoms like anxiety, agitation, and psychosis. Sleep disturbances and social isolation add to the problem, potentially triggering a seasonal flare-up of mental health issues.
Brain fog from dehydration
Even mild dehydration can have a significant impact on cognitive function. When the body loses fluids and electrolytes, neural communication suffers, leading to brain fog, confusion, and fatigue. If you’re feeling mentally sluggish, dehydration might be the underlying cause.
Increased aggression
Rising temperatures are linked to heightened aggression, from road rage to domestic conflicts. This phenomenon is attributed to lower serotonin activity and increased arousal of the amygdala, the part of the brain responsible for processing emotions and detecting threats.
Social isolation
To escape the heat, many retreat indoors, especially in areas lacking air conditioning or during heat waves. However, this avoidance can reduce social interactions, leading to feelings of loneliness, boredom, and low mood. For some, this isolation can lead to a depressive episode.
How to cope
Drink plenty of water, even if you’re not thirsty. Try to stay indoors during peak heat hours (12 pm to 4 pm).
Use cooling techniques like fans, cold showers, or damp towels. Do not skip medications, but consult your doctor if symptoms worsen due to heat.
Maintain good sleep hygiene, even if it requires cooling devices. Stay socially connected, whether through a phone call or a brief visit.
