Heat and Mental Health

Jul 25

In my intro psych class, we read a statistic about the strong positive correlation between ice cream sales and murders, because they both increase in periods of extreme heat. As we are in the middle of a heatwave, this statistic has been on my mind, as I am certainly feeling its effects mentally. So, how does extreme heat impact our mental health and behaviour, and what can we do to cope with it a bit more effectively?

When temperatures soar, so do tempers. Extreme heat is associated with increases in aggression, irritability, worsening mood disorders, and more serious risks, including suicide and intimate partner violence. The heat creates physical and cognitive changes, in which our cortisol levels increase, and the physical response to heat may mimic and increase feelings of anxiety. We become more easily dehydrated and often find our sleep disrupted. Together, these factors reduce our ability to think clearly and regulate our emotions. The extreme heat is hard on everyone, though certain populations are especially vulnerable. The role of social and financial inequity in the extent to which people are impacted cannot be overstated. The very real role of climate change in increasing the frequency and severity of extreme heat, and the associated anxieties, also need to be addressed on a broader social level.

One group of people I hear from a lot are those taking psychiatric medications. Many extremely common medications prescribed for mental health interact with the body’s ability to effectively regulate heat, including SSRIs, which are frequently prescribed for anxiety and depression, and many antipsychotic drugs, as well as benzodiazepines. All of these act differently in the brain but ultimately influence the hypothalamus’s ability to regulate our temperature effectively. If you are concerned about how extreme heat is affecting you, I recommend talking to your doctor or pharmacist about how you can effectively manage these side effects. A helpful table showing how different mental health medications can affect people in the heat is available here.

So, while we navigate this heatwave and the creeping sense of dread associated with the perpetually record-breaking heat, what can we do?

Actively engage in cooling practices – hydration, cool showers, and minimizing heat exposure during the heat of the day. Obvious, you might say, but caring for your physical body is foundational to mental wellness. Similarly, strategies that help you sleep will be important, as sleep disruption contributes to many of the impacts of heat. Sleep in a basement, have a cold bath before bed, or mist yourself with cool water and lay in front of a fan, or if possible adapt your sleep schedule slightly to allow for increased comfort.
An ice pack on the back of your neck may have more impactful results on your mental health by targeting the vagus nerve, which plays a key role in our fight-or-flight response. When the vagus nerve is stimulated, it signals to our body that we are safe and slows the heart rate and reduces blood pressure. Meaning, when anxiety or irritability are high, this will cool both tempers and temperatures.
Acknowledge that in periods of extreme heat, your body and brain are under increased stress, and it is normal and understandable for things to feel harder. Our cognitive processing and working memory are often affected, so your brain may feel foggy and details may be harder to recall. Practice gentleness and acceptance and try to frame this as a reasonable response to your body facing unreasonable demands.
Longer term, advocate for strong climate change policies to minimize the risks of repeated extreme heat events, and continued access to safe, accessible healthcare and cooling centres.