Mental Wellness And Extreme Heat: How To Cope With The Temperature Changes
In the spring and summer, temperatures across the country tend to rise, leading some areas to experience heat waves. Being constantly exposed to extreme heat is often associated with physical consequences, such as heatstroke, heat-related illnesses, and headaches. However, heat can also impact mental health, potentially leading some people to experience higher stress levels, exacerbated mental health conditions, and irritability. You may find it helpful to spend time in air-conditioned locations, stay hydrated, and seek support from a licensed therapist.
The heat crisis in the US: Understanding climate change
Research suggests that there has been an increase in heat-related medical issues and deaths from 2023 to 2024, and temperatures seem to be rising in many areas of the country. Multiple states have experienced these impacts, including typically hot states like Texas, California, Arizona, Utah, and Florida.
Temperatures have risen above 100 degrees Fahrenheit in various areas. Global temperatures have also increased, with the global temperature exceeding preindustrial temperatures by 1.5 degrees Celsius, compared to 1.36 degrees above preindustrial temperatures in 2023. In addition, Nevada hit a record-breaking temperature of 120 degrees Fahrenheit this summer.
The World Health Organization (WHO) reports that “the frequency and intensity of extreme heat and heat waves will continue to rise in the 21st century,” citing heat as an occupational health hazard. In general, heat stress and heat exhaustion are the leading causes of weather-related deaths and may increase the risk of illness and worsen the symptom severity of existing illnesses. According to the WHO, heat-related mortality for those older than 65 increased by approximately 85% between the periods of 2000 to 2004 and 2017 to 2021.
Climate change generally refers to the changes in temperature, atmospheric gases, and air quality due to greenhouse gas emissions that trap the sun’s heat. This phenomenon has often been referred to as “global warming,” as it can cause heat to rise quickly as gas emissions build up. Climate change can contribute to mental health challenges, as fear of the future and heat-related illness may continue to rise. Heat can also lead to mental health struggles, and understanding these challenges may help individuals find coping skills to manage their stress levels.
How does the extreme heat impact mental health?
Below are some of the various ways extreme heat may impact mental health.
Irritability
Extreme heat can overwhelm people with sensory discomfort. Being hot might lead someone to experience a rush of blood to the face, have difficulty falling asleep, and struggle to focus on other sensations. When one has been in the heat for too long, they might start to become irritated by this overwhelming sensation, which can lead to anger issues, stress, and insomnia. Irritability can lead people to lash out at others, potentially causing conflict and relationship-related stress.
Exacerbation of existing mental health concerns
Suicidal thoughts
Suicide rates may increase during episodes of extreme heat. According to a 2023 study, daily suicide-watch incidents among incarcerated men without air-conditioned living units increased by 29% when the temperature ranged from 80 to 89 degrees Fahrenheit, and by 36% when the temperature met or exceeded 90 degrees Fahrenheit.
A higher body temperature, heat cramps, a medical emergency, or difficulty keeping the body cool can be overwhelming and may lead to a sense of hopelessness.
Mental health providers and doctors can potentially make a difference by sharing these statistics and implementing community efforts to raise awareness and be aware of suicide risk behaviors. In addition, individuals who notice a change in the mental health of their loved ones may make a difference by asking them how they can help and sharing resources.
Stress surrounding climate change
Climate change can be scary, and some people may be concerned about what the rising temperatures could mean for the future. Some people may develop climate anxiety, which can involve symptoms like racing thoughts, difficulty focusing on other topics, and overwhelming emotions. Knowing that climate change can be challenging to reverse might lead to a sense of hopelessness. Talking to a therapist may be one way to cope with these feelings and thoughts.
Is heat ever beneficial for mental health?
Extreme heat usually is not beneficial to mental health and can negatively impact physical health as well. However, remaining inside all the time can also be harmful to mental health. Some heat and sun exposure may be beneficial.
If you’re spending time outside in weather that exceeds 80 degrees Fahrenheit, you might try to partake in activities like swimming in cold water or sitting in the shade. When the weather is under 80 degrees, consider getting sun exposure by going on walks, sitting outside, or doing other activities in nature.
If you can’t escape the heat in your home, consider going to public spaces with air conditioning that can help you cool down during the day, such as a library, community center, restaurant, or café.
Who is more sensitive to heat?
In general, adults over age 65, infants, and young children are at the highest risk of heat stress and fatal complications. Do not leave an infant or child in your car when running errands, regardless of their age or how long you will be gone.
In 2023, 29 children died in the United States from being left in a hot car. Temperatures inside cars can rise quickly and greatly exceed the temperature outside. In addition, older adults should have access to air conditioning on hot days, whether that’s in their own homes, assisted living communities, or nursing homes. Pets can also experience heat-related deaths and should not be left outside or in a car on hot days.
People with medical conditions like heart disease, stroke, hypertension, diabetes, heat sensitivity, cancer, and other illnesses may also have a higher risk of heat-related injury and mental health concerns. Talk to your doctor about finding ways to cope during this time if you’re living with a medical condition. In addition, discuss whether any of your medications might increase your risk of harm in the heat, as some medications have been associated with heat-related consequences.
How to cope with extreme heat
To cope with the mental and physical health impacts of extreme heat, consider the following coping skills.
Find ways to cool down
Some people don’t have a way to cool down at home, especially those who cannot afford air conditioning. In addition, fans might not be enough to prevent heat-related illness and mental health challenges in hot weather, and some people spend a significant amount of time outside for their jobs, such as construction workers and other blue-collar workers. In these cases, people may improve their health by taking other precautions to stay cool, such as the following:
- Drinking plenty of water each day
- Putting a cool, damp towel around your neck
- Taking cool showers or baths
- Spending time in public locations with air conditioning
- Swimming in a public pool
- Staying in the shade
- Setting a bucket of ice water behind a fan to spread cool air
- Getting a portable air conditioner
- Getting a sprinkler for the yard
- Limiting substance use
- Avoiding outdoor exercise
- Drinking cold drinks
- Running your hands and feet under cold water
- Wearing a cooling pack at work if you work outdoors
- Wearing fewer layers of clothing
- Finding a cooling center, which might be set up in areas with extremely high heat
Practice mindfulness
Because high heat can overwhelm the senses, you might struggle to focus on anything but the sensation at hand. Mindfulness can be seen as the practice of focusing on the present moment, but you can also direct this skill toward your thoughts or the feeling of cold water on your skin. Find a place to sit or lie down and focus on your breathing. Try placing a cool cloth on your forehead and focusing on how it feels.
Take a trip
If it’s possible for you, consider taking a trip to a cooler area with less extreme temperatures. For example, if you live in a dry, flat area, consider driving to the coast or a larger body of water between mountains. Dark forested areas are often cooler than flat grasslands.
Get indoor exercise
Exercise can improve mental health, but some people may struggle to find ways to exercise if they generally engage in activities like hiking, running, or spending time outside. Consider getting a temporary gym membership or exercising at home. Gyms often have air conditioning and water, so you can enjoy some time in cool air before going home.
Do my mental health concerns stem from the heat or another cause?
The heat can contribute to mental health challenges, but these challenges may also arise independently of the environment. Some people might experience symptoms of a mental health condition that don’t seem to go away, even with efforts to reduce the heat. If you’re experiencing any symptom of a mental health condition, the cause may not be as important as the treatment. Consider seeking support from a mental health professional to determine how to move forward healthily. Many conditions can be managed with support.
Professional mental health support options
Regardless of the symptoms you’re experiencing or the cause of your mental health challenges, you may find it helpful to speak to a therapist about the impacts of climate change or a heat crisis on your mental health. However, leaving home to seek support from an in-person therapist might not be convenient during this time. Online therapy through a platform like BetterHelp may be more accessible.
Online therapy platforms enable clients to meet with their therapist from home or any location with an internet connection via phone, video, or live chat. In addition, online therapy platforms offer resources like group sessions, journaling prompts, and worksheets to manage mental health challenges.
Studies generally support the effectiveness of these options, showing that some people find them more effective than face-to-face options in reducing depression and anxiety symptoms, as well as more cost-effective.
Takeaway
- Previous Article
- Next Article