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Feeling more angry and irritable than usual? Blame it on the ongoing heatwave conditions which are capable of negatively impacting not only your body functions but also your mental peace. According to research, extreme heat can have a profound impact on your mental health, leading to increased aggression, suicidal behavior, depressive tendencies and substance abuse. Studies have confirmed that prolonged exposure to extreme heat can reduce memory, attention and reaction time. It can make you feel mentally weak, inefficient and certainly emotionally unstable. One reason behind this could be difficulty in sleeping and staying asleep. People who do not have access to air conditioning may suffer from heatwave-induced insomnia, which has a profound impact on their physical and mental health. (Also read: Can heatwave kill? 4 ways in which extreme heat can prove fatal, experts give prevention tips)
A recent meta-analysis published in the journal Lancet states, “Growing evidence suggests that ambient outdoor temperature can affect mental health, which is particularly worrying in the context of climate change.” The analysis found that outdoor temperature was associated with worse outcomes for suicide attempts and completion, hospitalization or admission for mental illness, and community mental health and well-being.
Psychologist Sucheta of Empower advises white people to stay indoors and take things slow during heat wave conditions. Breathing exercises and adequate hydration can also keep your mood stable.
Impact of heatwave on mental health
1. It can literally make your blood boil
Gore says that the scorching heat can really make one angry and irritable and one should not take their mental health lightly and take steps to improve it.
“As the mercury continues to rise and heat waves hit areas around the world, a question is swirling about how heat waves impact our physical health as well as our mental health. From increased anxiety to increased depression , extreme heat can transcend the physical realm and enter the psyche. “For people already struggling with the stress of modern life, high temperatures can cause greater anger, frustration and irritability,” says the psychologist. ‘
2. It is capable of wreaking havoc on your health
The expert says extreme heat conditions should be treated like any other natural disaster with the potential to destroy our well-being.
“Extreme heat waves are one of the most dangerous weather events. Millions of people and animals are at risk of heat-related illnesses during heat waves. These causes, like any disaster, emotional distress and other mental health The risk of health-related concerns also exists during extreme heat waves,” she says.
3. It leads to unclear thinking and aggressive behavior
Heat can affect the mental health and thinking ability of even people without mental health disorders. Research shows that areas of the brain responsible for formulating and solving complex cognitive tasks are affected by heat stress.
“When people are not thinking clearly because of the heat, it is more likely that they will become frustrated and this may result in aggressive behavior,” the psychologist says.
4. It increases environmental concerns
Hotter days can also raise environmental concerns. A survey conducted by the World Economic Forum found that 60% of young people are extremely concerned about climate change.
5. Heatwave can cause sleep challenges
There is still much we need to understand about the complex interactions and feedback loops between climate change and mental health.
Heatwaves alone can disrupt sleep, learning, cognitive test performance, and high school performance.
Symptoms of emotional distress during a heatwave may include:
- Prolonged increased feelings of anxiety or isolation.
- Difficulty concentrating and completing essential tasks at home, school, and work.
- Noticeable changes in mood; Irritability.
- Insomnia
- Substance abuse or misuse, including alcohol, tobacco, and prescription drugs.
How to prevent mental health issues amid the ongoing heat wave situation.
Just as we protect ourselves from sunlight and take care of our physical health, there are steps we can take to protect our mental health amid the extreme heat, Gore suggests.
stay hydrated: Everyone knows the importance of drinking plenty of water to stay hydrated, dehydration can affect mood, cause stress, anxiety and irritability and impair cognitive function.
Choose healthy options: It goes together. Physical health supports mental health, so eat a balanced diet, exercise, and get enough sleep.
Limit outdoor activity: Avoid strenuous outdoor activities during the hottest parts of the day. If you must do so, take frequent breaks and seek shade.
dress appropriately: To protect your skin from sunburn, wear lightweight, loose-fitting clothes and use sunscreen.
Limit caffeine and alcohol: Both can contribute to dehydration, so it’s best to avoid or limit their intake during hot weather.
practice self-care: Take time and invest in self-care activities like taking a cool bath. Indulge yourself in something you love, activities that help you relax and relieve stress, like reading, listening to music, or practicing mindfulness techniques.
Some mindfulness techniques to deal with the hot weather recommended by psychologists:
Control your breathing: When the temperature increases, the first thing it affects is our breathing. Because our body uses more oxygen in an attempt to cool down, our lungs have to work harder, causing us to feel more tired. Stop for a while and bring your attention to your breathing. Make sure you’re taking deep breaths without holding them for too long or do breathing exercises to keep your breathing regular. This will make you feel relaxed and relieved.
Take things slow: Everything around is more challenging when it’s summer, so take some time to accept this and try to slow down. Slowing down and tuning-in are the core principles of mindfulness. It’s important to take the time to understand what both your body and mind need, and you shouldn’t feel guilty if you need to say ‘no’ sometimes.
Practice meditation: Meditation can really help us pull our attention back and ground ourselves in the moment. It can also help us create a sense of calm within us – something that can be very helpful when we’re feeling stressed out by the heat or struggling to sleep at night.
Get involved in indoor activities: Learn indoor hobbies or activities like reading, making crafts or cooking to stay busy and distract from the heat.
Stay informed: Stay informed about heat warnings or any other advisories in your area and take appropriate precautions to stay safe and healthy.
Monitor your mental health: Last but not least, pay attention to your mood and emotions during a heatwave and if necessary contact a mental health professional for any needed support.
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