How To Stay Cool, Mentally & Physically, In The Heat

How To Stay Cool, Mentally & Physically, In The Heat

Summer is often portrayed as a season of relaxation and fun filled with long sunny days, vacations, outdoor barbecues, and time with friends. Yet, for many people, the summer heat doesn’t always feel uplifting. In fact, extreme heat can bring unexpected mood shifts, irritability, and even heightened anxiety.

If you’ve ever felt more on edge or emotionally drained when it’s 90+ degrees outside, you are not alone and you aren’t imagining it. There’s a growing body of research showing that high temperatures can directly affect our mental health.

Let’s explore why hot weather can be mentally exhausting and, more importantly, what you can do to stay balanced, even when the temperature soars.

Why Does Heat Affect Our Mood and Mental Health?

Our bodies and minds are deeply connected. This means when our physical selves are feeling stressed, like in very hot temperatures, it can spill over into how we feel on an emotional level. 

Here are some reasons why hot weather can make us feel irritable, anxious, or challenged emotionally:

  1. Dehydration impacts our brains. When we’re dehydrated, our bodies struggle to regulate temperature and maintain proper circulation. Even mild dehydration can cause headaches, fatigue, confusion, and a noticeable drop in mood.
  2. Sleep quality can suffer. Hot nights make it harder to fall and stay asleep. Without restful sleep, we’re more like to experience anxiety, frustration, and emotional reactivity.
  3. Our nervous systems are working overtime. In extreme heat, our bodies are in a constant state of trying to cool down. They do this by sweating, redirecting blood flow, and working harder than usual. This extra physical stress can feel similar to the physical sensations of anxiety, making us more sensitive and on edge.
  4. Outdoor routines may change. We might avoid exercise, social events, or nature walks because it’s simply too hot. Less movement and fewer social interactions can impact our moods and sense of well-being.
  5. Crowding and overstimulation increase. Public spaces like pools, malls, and beaches are more crowded in summer. Also, noise levels rise during events like concerts and fireworks. For some of us, this extra stimulation can feel overwhelming.
  6. Research links heat to aggression and stress. Studies have shown that hotter temperatures are associated with increased irritability, aggression, and even higher rates of conflict. Heat can make tempers flare faster.

Understanding these connections can help us approach summer with more compassion for ourselves and the people around us.

Common Mental Health Symptoms in Extreme Heat

If you notice any of these symptoms more often during hot weather, you are not alone:

These are normal reactions to physical and environmental stress. The good news is that there are practical ways to ease these symptoms.

How To Stay Cool, Mentally and Physically

Managing heat-related irritability and anxiety doesn’t have to be complicated. Think of it as giving your body and mind extra support during a demanding time.

Here are 10 strategies to stay grounded and calm during very warm temperature:

1. Hydrate More Than You Think You Need

Dehydration sneaks up on you in the heat. Keep a water bottle with you and try to drink throughout the day. If plain water gets boring, add fresh fruit, cucumber, or a splash of flavored electrolyte solution to make it more appealing.

The bonus to your mental health is that proper hydration improves cognitive function and helps you feel more alert and focused.

2. Cool Your Body Down Quickly

A simple trick is to run cold water over your wrists or splash your face. Applying a cool compress to your neck or forehead can also signal your body to relax.

This helps to reduce any physical stress responses that mimic anxiety.

3. Create a Sleep-Friendly Environment

If your bedroom feels like a sauna, your sleep will suffer and so will your mood. Use blackout curtains, a fan or white noise machine, and breathable or cooling cotton sheets. Even a small investment in a cooling pillow or lightweight bedding can make a big difference.

4. Shift Your Schedule

When possible, plan outdoor activities in the morning or evening when it’s cooler. Avoid running errands or exercising during the peak heat of the afternoon. This can help reduce fatigue, which in turn helps keep your mood stable.

5. Eat Light, Cooling Meals

Heavy, greasy meals can make you feel sluggish and overheated. Fresh fruits, leafy salads, chilled soups, and lean proteins may be easier to digest and help maintain your energy levels.

6. Limit Caffeine and Alcohol

Both caffeine and alcohol can dehydrate you and increase feelings of restlessness or irritability. If you enjoy coffee or a summer cocktail, try alternating with a glass of water to stay balanced.

7. Practice Gentle Movement

When it’s too hot for an intense workout, try low-impact activities like restorative yoga, stretching, or a slow indoor walk. Movement helps release built-up tension, even in small doses.

8. Try a Quick Cooling Meditation

Take five minutes to close your eyes, focus on your breath, and visualize a cool, calming environment. Imagine you are sitting by a quiet lake or feeling a soft breeze. Pairing this with slow, deep breaths can lower both body temperature and anxiety levels.

9. Reach Out To A Friend

Sometimes, when we are feeling our worst, we tend to isolate, which is the opposite of what will help us. Human connection is healing. 

10. Offer Yourself Compassion

Remind yourself that this is hard but it’s temporary. When heat affects your mood, it’s not a personal failing. It’s a normal human reaction to physical stress. Being kind to yourself in these moments can prevent a spiral of self-criticism.

When You Should Seek Additional Help

It’s important to recognize the difference between mild heat-related mood shifts and more serious mental health concerns. It may be helpful to speak with a therapist if you notice:

Summer stress can sometimes uncover deeper issues that need support.

Therapy can help you learn tools to manage physical and emotional triggers; build resilience against seasonal stress; address underlying anxiety or mood concerns; and develop healthier coping strategies for both body and mind

Remember, You Are Not Alone

If you’ve been feeling irritable, anxious, or “not yourself” during the hot weather, know that many others feel the same way. Your brain and body are simply trying to adapt to a demanding environment.

The key is to be proactive about self-care. Stay hydrated, keep cool, and create mental space to rest. Small daily changes can have a big impact on your mood and well-being. And if you need extra support this summer, therapy can provide a calm, grounded space to work through stress and build emotional resilience.

Need Support? We’re Here to Help.

If you think you could benefit from some additional help, we are here. Our therapists can help you navigate anxiety, stress, or relationship challenges so you can feel more at ease no matter the season. We encourage you to reach out via email to our client care team or give us a call to see how we can help. Even if we aren’t the best fit, we will be happy to refer you to someone who can.