How Summer Heat Affects Mental Health – and What You Can Do About it

Have you been feeling foggy, irritable, or otherwise “off” this summer?

If so, it’s not just you.

Research shows that rising temperatures can mess with our mood, focus, and our ability to cope with everyday struations.

In fact, mental health-related ER visits increase by about 8% on the hottest days compared to the coolest ones. That’s a big deal, for all of us trying to stay grounded in a warming world.

Why Heat Messes with Your Mind

Hot weather doesn’t just make us sweat. It actually stresses the brain too. It can

• disrupt sleep
• drain energy and motivation
• decrease decision-making skills
• increase the likelihood of perceiving others as  hostile

High heat loads up our nervous system and can make us quicker to snap, slower to think, and more emotionally reactive. This is true for all of us. And is especially true for anyone who is Highly Sensitive.

Who’s at Greatest Risk?

Some groups are more vulnerable to heat’s mental health effects, including

• Kids and teens (because developing brains are more sensitive.)
• Older adults
• People taking psychiatric medications (because some meds affect how the body regulates temperature.)
• People with substance use disorders
• People without access to air conditioning
• Anyone living in a dense urban area where heat gets trapped

Poverty also plays a huge role. Lack of resources  means less ability to cool off and escape the heat.

What You Can Do

You can’t control the weather, but you can take steps to protect your mental health when the heat is on:

1. Check your meds. Some medications make it harder to stay cool. If you’re unsure, ask your doctor or pharmacist.
2. Find green space. Parks, shade, and trees help lower both temperature and stress.
3. Validate the worry. If climate change feels overwhelming it’s okay to acknowledge that.
4. Stay social. Isolation can worsen summer blues. Try connecting with others in cooler environments—even quick check-ins matter.
5. Notice irritability and anger. Heat can lower our frustration threshold. See below for tools to help.
6. Seek help if you’re struggling. Summer depression is real—and treatable. Therapy and/or medication can help, even if your symptoms feel “seasonal.”

Hot-Headed? You’re Not Alone

Anger tends to spike with the temperature. It’s normal, and it can get out of hand fast. Here’s what psychologists say about managing it:

• Express it safely. Be assertive, not aggressive. Say what you need without blaming.
• Don’t bottle it. Suppressed anger can seep out sideways—in the form of passive-aggressiveness or resentment.
• Soothe from the inside. Use the breath, calming imagery, or grounding techniques to regulate your body and brain.

A few practical tools:

• Breathe deeply. Try 4-4-8 breathing (inhale for 4, hold for 4, exhale for 8).
• Rethink your thoughts. Instead of “This is unbearable,” try something like “This is tough, and I can handle it.” Your self talk is still true, yet more neutral.
• Slow down your reaction. Pause before reacting, especially in conflict.

Bigger Picture: How Climate Disasters Affect Mental Health

It’s not just the heat waves. Fires, floods, droughts, and hurricanes are fueled by climate change and take a toll.

Some findings:

• Survivors of wildfires report PTSD rates similar to war veterans.
• Droughts have been linked to increased suicide, especially in farming communities.
• Gender-based violence tends to rise after climate disasters due to increased stress and instability.

If you or someone you know is in crisis, call or text 988 for the Suicide & Crisis Lifeline.

Teens & Climate Anxiety: How to Help

Young people are feeling this deeply. Nearly half of U.S. youth say climate change affects their mental health. Many report feeling afraid, angry, or hopeless.

But there are ways to support them:.

• Name the feelings. Tools like the Climate Emotions Wheel can help you identify and understand what’s happening inside.
• Go outside. Simply being in green spaces is powerful for stress relief. (Hopefully there is a cool breeze.)
• Channel anxiety into action. Advocacy and community engagement can turn fear into purpose.

Shifting hopelessness  into more hopefulness is not easy. Meaning-focused coping—doing something constructive, even small—can help

In Summary:

How are you protecting your well-being this summer? Hydrate, find shade, breathe deeply—and don’t go it alone.

Summer heat is more than an inconvenience. It’s a mental health challenge, especially as climate change intensifies.

The good news?

Awareness helps—and small, smart steps can make a real difference.