So you’re sat outside in the sun, hanging out in the park. It’s 33c and you are wearing weather appropriate clothing. The next thing you know your anxiety is through the roof and you have to go home. Sound familiar?
Those of you in the UK will know, it’s a bit warm and it’s set to get warmer.
For many it is a time to get to the beach, hang out at the pub or go on an adventure.
Not for all of us.
Hot weather can be tough for a lot of people and for those with mental and physical illnesses it can feel impossible. I saw a few people in the Twitter community who cancelled their plans or cut plans short due to the heat affecting their mental health.
But why is this?
The Science
On a hot day, our body is fighting hard to keep our body temperature within a normal range. In order to cool down, we tend to sweat more and our capillaries dilate to increase the rate of heat loss.
Good stuff.
However, our heart rate also increases and blood pressure rises.
Studies show that hot weather has been linked to higher levels of irritability and lower concentration and mood.
All this combined with a poor quality of sleep due to humidity and heat, is a bad mixture for those with mental health issues.
My Experience
Tiredness, irritability and high heart rate is an unfortunate combination which can culminate in a panic attack. For me feeling hot with an increased heart rate is a sign that I’m panicking. So when I’m too hot, the physical reaction tells my brain I am panicking, when in reality, I’m not. But the thought that I might be panicking, causes me to panic.
I love the human brain sometimes.
So logical.
Increased irritability also makes me less tolerant of people. In a busy place, instead of being calm and working through it, it’s just so easy to get overwhelmed. Again. Panic.
How to help yourself
You may be tempted to just stay inside and avoid making any plans during the hot weather, but do you really want to miss out on a nice day?
While it will take some perseverance, having fun during a heatwave is possible.
Plan accordingly. If you are out in the sun all day you want water and sun cream. Dehydration increases the risk of heat related illnesses and suncream is always important. Dress in a way that makes you feel comfortable, but will also prevent you from overheating. Cotton and linen are good materials as they are light and airy.
Choose your destination. Maybe avoid sitting inside when eating at a restaurant or avoid using the oven when at home. Avoid staying in confined spaces for an extended period of time. Anything that is going to make you feel warmer just be careful. Why not go to the beach, to the park or go swimming?
If you are going to be somewhere where it will be warmer, keep drinking water and maybe splash your face from time to time to stay cool.
Helpful purchase. A small handheld electric fan can be a lifesaver, especially if you find yourself on public transport or a busy place. Make sure you pack some spare batteries!
Working? Again wearing light clothing, ensuring that you have access to a fan and eating cooler foods such as a salad can make a big difference. Take frequent breaks and If you do feel like the heat is affecting your health make sure you let your boss know. Employees have a right to a safe working environment.
Remind yourself that if you are feeling hot, you are not panicking. It’s just hot. Then maybe take some time inside or in the shade to cool down.
These things all sound relatively basic, but taking extra care in the heat can really help you face a hot day.
Last but certainly not least, be kind to yourself.
Being too hot isn’t a pleasant experience for anyone and it can be daunting to make plans in the midst of a heatwave. If you need to head home for a shower or need a couple of minutes in front of a fan, that’s okay. Don’t make yourself ill.
Also as a side note, make sure you check on elderly or vulnerable neighbours and family during the heat to make sure they have the means to stay cool.
Stay safe and look out for each other my dudes and dudettes!
Life With A 