How hot weather can trigger anxiety and what you can do about it

It’s hot in Singapore. And while we’re all somewhat used to the sunny climate on our island, the weather as of late has been scorching and only temporarily cooled by erratic thunderstorms. With deadly heatwaves affecting countries all over the world, no one is quite exempt from the soaring temperatures. 

The rise in temperature can also exacerbate feelings of anxiety. While we’re used to hearing about seasonal affective disorder (SAD) happening in winter months where the bleak weather causes one’s mood to slump, SAD in the summer – or, in Singapore’s case, in the warmer months where temperatures peak – is more common than you think.  

The Centre for Addiction and Mental Health, Canada’s largest mental health teaching hospital, notes that typical symptoms of summer anxiety can include feelings of agitation, reduced appetite, increased irritability and insomnia. Such symptoms are aggravated by stressors such as the high heat and humidity.   

In short, the higher heat can worsen moods and cause one to feel more irritable. So what can you do to alleviate symptoms?

Limit caffeine and alcohol

Caffeine and alcohol are both diuretics, meaning they increase urine production and can contribute to dehydration. During hot weather, when the body is already losing fluids through sweat to cool down, consuming caffeine and alcohol can further exacerbate dehydration.

Caffeine is also known to stimulate the nervous system and can exacerbate symptoms of anxiety in susceptible individuals. Similarly, while alcohol initially might induce feelings of relaxation, it can also disrupt neurotransmitter balance and contribute to increased anxiety levels, particularly as its effects wear off.

By being mindful of your caffeine and alcohol consumption and prioritising hydration and overall well-being, you can better cope with heat anxiety.

Opt for breathable and loose-fitting fabrics

Choose lightweight and breathable fabrics such as cotton, linen, or moisture-wicking synthetic materials. These fabrics allow air to circulate around your body and can help wick away sweat, keeping you cooler and more comfortable.

Loose-fitting clothing also allows for better airflow and ventilation, which can help regulate your body temperature and prevent overheating.

Get enough sleep

The hot nights might make you feel inclined to stay awake longer than usual. And if you’re one who struggles with anxiety, it’s encouraged that you go to bed early to get enough rest and avoid triggering anxiety. However, if you still can’t sleep, we recommend that you practice slow breathing, which in turn helps to induce relaxation and allows you to sleep well. Some of the other things that you should take note of are that you should also avoid intense workouts and drinking before bed to improve the quality of your sleep.

Dip into ice baths

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.

Take control of your surroundings

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.

Dealing with body anxiety

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.

Exercise to relax

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.