Cruel summer, indeed.
The mercury isn’t the only thing rising as a heat wave grips the Fredericksburg area. When the air sizzles, tempers flare, depression smolders, and suicide risks spike.
The connection between heat and mental health concerns
The connection is stronger than you might think. The physical stress of intense heat can disrupt our sleep, increase irritability, and even exacerbate existing mental health conditions like anxiety and depression. Dehydration can lead to brain fog and fatigue, making it harder to cope with everyday stressors.
Many people assume that suicide rates spike in winter, a popular misconception that gets repeated a lot. But people in the mental health field often see suicides increase in spring and summer. There are many theories about this phenomenon, and it’s always important to note that suicide is a complex issue.
That said, studies have linked sudden increases in temperature to rising numbers of emergency department visits for behavioral health concerns and to a jump in suicides.
Furthermore, studies have found a rise in “depressive language” on social media during heatwaves. (If, like me, you’re curious about what that means–there is actually a formula for finding the language, and it uses an expert-sourced list of words, a crowd-sourced list, an analysis of emojis, and a review of profanity in posts.)
And depressive language is more than just a bummer for your feeds; researchers have used this language to predict suicide risk.
A new study out of China found links between heatwaves and increased depression and anxiety among youth.
“While the physical consequences of heatwaves are well-documented, their psychological effects on adolescents remain understudied. Given adolescents’ unique developmental vulnerabilities and the growing threat of extreme heat events due to climate change, our study aimed to help bridge this important knowledge gap.”
-Yizhen Yu, author of the study and a professor at the Tongji Medical College at Huazhong University of Science and Technology
Also, a recent study found that young men who lost 1 percent of body mass to sweat experienced a decline in cognitive ability and an increase in anxiety.
“The very physical discomfort induced by heat stress can create a breeding ground for psychological distress, a sentiment exacerbated by the disruption of sleep patterns—a common consequence of heat‐related discomfort and this leads to fatigue and cognitive impairments.”
–Moustaq Karim Khan Rony, Department of Public Health, Bangladesh Open University
Dangers of Heat Waves
For individuals with mental illness, substance use disorder, or developmental disability, a heat wave is more than an inconvenience.
Clinical Psychiatry News reports:
Extreme heat makes many people cranky, agitated, or listless. However, heat waves are not benign, uncomfortable periods; they have profound health risks tied to increasing rates of anxiety, depression, posttraumatic stress disorder, and even death. In fact, extreme heat is now considered to be the single largest weather-related cause of death, exceeding hurricanes, lightning, tornadoes, floods, and earthquakes combined.
Nearly all psychotropic medications interfere with the body’s ability to handle heat–and some can impair the body’s ability to sense heat or to sweat. Additionally, many medications taken for mental illness can exacerbate dehydration.
The Mayo Clinic points out, “Dehydration can also affect levels of some medications, such as lithium — which can become more concentrated in the body and potentially lead to toxicity.”
Additionally, extreme heat makes it difficult to think. This can make it challenging for individuals with behavioral health concerns and developmental disability to care for themselves properly.
Experts 
recommend that individuals who are more vulnerable to these risks–especially those who have serious mental illness and/or who lack housing–be educated about the risks of heatwaves. Additionally, caretakers, case workers, and loved ones should make sure to check in when the mercury rises.
Community cooling shelters and programs that help people with low incomes afford air conditioning and/or electricity can save lives–not just from heat-related illnesses but also from suicide.
Keep Your Cool
Here are some tips for keeping your cool–and for helping others–during this heatwave: 
- Stay hydrated. Dehydration can worsen anxiety, irritability and fatigue. Drink water and avoid caffeine and alcohol. Sip water throughout the day, even if you don’t feel thirsty.
- Include electrolytes. Consider electrolyte-rich drinks if you’re sweating a lot, but be mindful of sugar content.
- Beat the heat. Air conditioning is ideal, but if that’s not an option, spend time in libraries, malls or other cool public places.
- Become a fan of coolness. Use fans to circulate air. A spray bottle with cool water can also provide relief.
- Mind your meals. Opt for healthy, light meals and avoid sugary drinks that can dehydrate you.
- Focus on fruits and veggies. They help with dehydration and provide nutrients that can help your body better weather the heat.
- Slow down. Give yourself more time to complete tasks and rest when you need to.
- Adjust your exercise routine. If you enjoy outdoor workouts, move them indoors or schedule them for cooler mornings or evenings.
- Dress appropriately. Lightweight, loose-fitting clothes can help you stay cool.
- Reduce stress. Mindfulness, meditation and deep breathing can help. So can coloring.
- Reach out to others. Rely on your support system to get you through. Try one of our support groups for some extra help.
- Check your meds–or those of a loved one. Some medications exacerbate the effects of extreme heat. Find out and learn how to mitigate those effects.
- Store Medications Properly. Ensure medications are stored in a cool, dry place as per instructions, as extreme heat can affect their efficacy.
- Close your blinds.
- Stay away from the sun–inside if possible and in the shade if not.
- Turn off extra appliances. While staying inside, be mindful of “extra” sources of heat: ovens, lights, computers, etc. If you don’t need them, don’t use them.
- Get wet. Try a quick swim in the pool or take an extra shower. Or, try splashing water on your face, wrists, or feet.
- Get icy. Apply ice packs (bags of frozen produce work if there’s nothing else around) to pulse points (wrists, neck, temples, armpits).
- Eat some cold melons. Or ice cream. Try a new popsicle recipe.
- Prioritize sleep. Use lightweight bedding. Do your best to keep your bedroom as cool as possible (AC, fans, open windows at night if cooler outside, blackout curtains during the day).
- Practice relaxation techniques. Engage in deep breathing exercises, mindfulness meditation, or gentle yoga. These can help calm your nervous system and reduce feelings of overwhelm.
- Engage in Calming Activities. Read a book, listen to music, do a puzzle, or engage in a quiet hobby that helps you relax.
- Spread happy thoughts. Post some positive messages on your social media accounts.
- Seek help if needed. If you’re struggling to cope with the heat mentally or physically, reach out to your doctor or to a mental health professional.
- Don’t Hesitate to Seek Support. If you’re struggling to cope, or if your mental well-being is significantly impacted, reach out to a mental health professional, therapist, or crisis helpline. National Suicide Prevention Lifeline: Call or text 988.
It’s important to remember that if you are struggling to cope with the heat and it’s significantly impacting your mental health, it’s okay to seek professional help. If you experience a worsening of existing mental health symptoms or develop new ones, reach out to a therapist, counselor, or your primary care physician.
Here in Fredericksburg, we can get through these hot spells by looking out for each other and prioritizing both our physical and mental well-being. Stay cool, stay connected, and remember that this heat wave won’t last forever.
Download/print out a quick reminder sheet.
