Feeling cranky? Got 'sunshine guilt'? How the extreme heat is affecting our moods.
It’s hot out there, y’all. And if the extreme heat much of North America is experiencing this summer has gotten you feeling sluggish, grumpy or worse, you’re not alone; in a recent Yahoo News/YouGov poll 62% of Americans said the heat was affecting their mood. Most of the poll’s respondents cited the high temperatures for making them exhausted, frustrated and angry. Studies have also shown again and again that hot weather is linked to an increase in aggression, violence and even suicidal behaviors.
But what exactly is it about the heat that can so easily make emotions flare? And why can even the act of hiding out in air-conditioned quarters — and missing out on outdoor fun — bring us down and spark what's called "sunshine guilt"? Here's what experts say.
How the heat is affecting our moods
Psychologist Adam Fetterman, incoming editor in chief of the scientific journal Social Psychology and the director of the Personality, Emotion, and Social Cognition Lab at the University of Houston, tells Yahoo Life that it’s not necessarily the heat itself that is having a negative effect on the brain and body, but the discomfort and pain that heat can cause.
The same, he explains, is true of both extreme heat and cold. “In classic studies on aggression, researchers used to submerge people’s hands in ice water and show that this painful experience increases aggression,” Fetterman says. “When people feel discomfort or pain, they feel frustrated or activate their fight-or-flight mode. This will lead to emotional reactions.”
Heat can lead to symptoms like increased heart rate and “can also affect neurotransmitter levels in the brain, impacting mood and well-being,” psychologist Joel Frank tells Yahoo Life. He adds that the heat affects both mood and overall mental health. “The effects of extreme heat on mental well-being are multifaceted and can exacerbate a variety of mental health conditions,” including anxiety, depression, bipolar disorder and substance use disorders, Frank adds. This can be due to that aforementioned heat-driven discomfort, or another frequent factor: disrupted sleep.
Maybe you’ve found yourself tossing, turning and sweating through a sleepless hot night. “When people cannot rest properly, their tolerance for stress decreases, leading to increased feelings of irritability and anxiety,” says Frank. “Sleep disruption, a common consequence of hot weather, is particularly detrimental, as it contributes to mood fluctuations and depressive episodes.”
This isn’t helped by the fact that heat itself can cause increased fatigue, which in turn affects cognitive function. “This could make it harder to concentrate and can dull thinking, contributing to an overall decline in mental performance and stability,” adds Frank. Overall, “the added strain on mental health can push vulnerable individuals towards more severe actions,” he concludes.
What about "sunshine guilt"?
The heat is daunting, yet social media is also abuzz about "sunshine guilt" — the concept of feeling bad for not taking advantage of sunny days (even when it's too hot to enjoy ourselves). This phenomenon typically arises from the human tendency to compare ourselves to others, explains Frank. “Society often promotes the idea that sunny days should be spent outdoors, [and] seeing friends' social media posts of outdoor adventures can amplify feelings of missing out, leading to guilt and dissatisfaction,” he says.
But don’t let that guilt get the best of you. While being cooped up in the AC-blasting indoors can have an impact on our moods, “most people are remarkably resilient,” says Frank. “We find other things to do and manage pretty well.”
He notes that extended periods indoors can lead to feelings of isolation, reduced physical activity and increased screen time, all of which are correlated with lessened mental well-being. But, on the positive side, “staying indoors lessens the risk of heat-related illnesses, providing a sense of security that can reduce anxiety associated with extreme weather conditions.” All that AC time can also provide opportunities to engage in art, reading or other hobbies that promote mental well-being. And for families, “staying indoors can lead to quality bonding time through playing games, cooking together and strengthening relationships,” adds Frank.
How to support your mood and mental health during hot weather
Acknowledge how you feel. This is the first step, and it’s crucial, says Frank. “When experiencing mental distress due to extreme heat, it is important to recognize and validate your emotional responses to the heat instead of suppressing them,” he explains. “Suppressing mental distress can lead to increased stress and anxiety.” Frank suggests a bit of cognitive reframing, which means shifting your mindset to focus on what you can control in this situation — and finding some positive aspects to look forward to, such as an AC-fueled family movie night.
Don’t blame everything on the weather. Fetterman warns that the actual impact of weather on mood tends to be minimal. Humans often invent our own causal theories (“the sun is making me fiery!”) but he cautions not to let those theories impact or excuse your mood and behavior. “This can lead to a self-fulfilling prophecy,” he says. Instead, when you are feeling a certain emotion, “try to take a deeper look rather than focusing on the easiest or most salient explanation. Maybe you are feeling down because of something more important, and you could benefit from talking to someone or even seeking therapy,” he adds.
Hydrate, hydrate, hydrate. Just like your camp counselor always said: Drink your water! “Dehydration can further impair cognitive function and mood,” says Frank. Don’t add fuel to the fire by depriving your body.
Keep cool to chill out. Body and brain are inextricably linked, and both will benefit from a few cooling and stress-relieving rituals. “Create a relaxed environment using fans, air-conditioning or cool baths to lower body temperature and reduce irritability,” suggests Frank. “Adjust your routine by planning activities during cooler parts of the day, and engage in enjoyable indoor activities like reading, puzzles or creative hobbies to provide a mental escape.” He also recommends deep breathing exercises to relieve stress and keep the body from getting overheated.
Don’t hesitate to seek help. “If anxiety or depressive feelings become overwhelming, consider seeking support from a psychologist or trained therapist who can offer tailored strategies to cope with the specific challenges posed by extreme heat,” urges Frank.
The brain and body are a whole package, and high temperatures can affect physical health, which in turn influences mental well-being and vice versa. The best way to handle the heat? Recognize symptoms early and take steps to address them. That means noticing how you feel, ensuring access to cooler environments and taking care of yourself — plus checking on folks in your life who are vulnerable.
🌆 Heat and your health
What are the signs of heat illness? Symptoms to look out for include cramps (pain or spasms in the arms, abdomen or legs), headache, dizziness, nausea, weakness, confusion, high body temperature and seizures.
How extreme heat affects the body. Sweating is just one of the ways in which our bodies respond to heat. The groups more vulnerable to extreme heat include children, older adults and pregnant people, among others.
Stay hydrated. Keep that water bottle full, and make sure you’re not ignoring symptoms of dehydration.
Be careful around booze. It’s easy to get dehydrated when you’re drinking alcohol in the sun — which can spell disaster if you’re near water. Read this before your next pool party or lake day.
How heat affects sleep. “Research has shown that when temperatures are too hot, sleep quality and depth suffers,” says W. Christopher Winter, a neurologist and sleep medicine physician.
Eat hydrating foods. Watermelon, cucumbers, celery, strawberries, kiwi, spinach and more nutrient-dense foods with high water content are great for hot days.
How to dress when it’s hot. Airflow is crucial!
Extreme heat can affect your mental health. As your body temperature rises, your body finds ways to cool itself through processes like sweating. This uses up energy, which can make you feel more lethargic or depressed.
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