Feeling irritable? How to cope with anxiety caused by the hot weather

There’s no better time than a hot, sweltering day to submerge yourself in an ice bath. Besides serving as a cooling respite, the frigid water also creates a shock effect that reduces the body’s stress response.

Known as the Wim Hof method, which pairs cold exposure with breathing and meditation, the technique is said to help one feel invigorated and attain mental clarity. Cold water exposure for as little as two to three minutes a day is said to do wonders for quieting the mind, whilst at the same time improving your circulation, reducing your body’s inflammation and boosting your immune system. If you’re not a fan of baths, an ice cold shower or even dipping your face into a bowl of ice cold water should also do the trick.

While the weather is beyond your control, taking charge of your own physical state can help control your anxiety. If the intense heat puts you on edge, seek out cooler spots and get out of the sun wherever possible. Rather than outdoor activities, try heading to the mall with friends or catching a film at the movie theatre, where the air conditioning offers a cooler environment. Drinking plenty of fluids – even if you don’t feel thirsty – will also help.

Hot weather is also known to be a trigger for body anxiety, for it could mean having to swap out the usual wardrobe for more skin-revealing attire like strappy tops and bottoms with shorter hemlines. This can burrow a hole into one’s psyche, leading them to feel more self-conscious as they’re forced to confront their bodies.

If you’re suffering from body anxiety that spikes up during hotter days, a trick that could help is to focus on what you appreciate about your body and what it does for you, rather than its appearance. This could be different for everyone when it comes to focusing on why body functionality is personally meaningful – for example, you could be grateful for your body that allows you to give your child a hug, or grateful for your legs that allow you to take your dogs for a walk. You can also try focusing on bodily sensations and experiences that make you unique.

Clothing-wise, try focusing on the materials rather than length. Think: long sleeves, pants and skirts in lightweight, loose fitting fabrics in light colours that do not trap heat.

Anxiety can cause your muscles to tense up, which can lead to pain and stiffness in almost any area of the body. While you should avoid vigorous physical activity in the hot weather, there are other ways to relax your body as much as possible.

A yoga session can work wonders – not just for your body, but also for your mind. There’s no need to overstretch yourself; practising a couple of postures for a few minutes each day can also have a major impact.

Alternatively, if you’re not a fan of yoga, you can try progressive muscle relaxation (PMR). An anxiety-reduction technique first introduced by American physician Edmund Jacobson in the 1930s, the technique alternates between tightening and relaxing your body’s major muscle groups one at a time, in a specific pattern.

Start by lying down or sitting down and relaxing your body. Afterwards, start from your toes and work your way up, tensing each muscle group and holding the position for five seconds. Exhale as you let your muscles fully relax for 10 to 20 seconds, before you move on to the next muscle group. The exercise should help release physical tension in your muscles, whilst allowing you to feel more relaxed and mentally calmer.