No one likes getting ‘too hot’ over the summer months, as unusual as it is for the UK to be this warm for this long.
But if your engine is going ten to the dozen anyways, this hike in hotness is enough to literally blow the lid off your temperature gauge.
Heat-related anxiety, also known as heatwave stress, has become a significant concern during unusually warm seasons. A large meta‑analysis of studies found that for each 1°C rise in ambient temperature, mental health‑related deaths increased by 2.2%, and hospital admissions by 0.9 %.
And that’s just 1°C! Imagine now a 15°C or 20°C spike for a longer period of time…
Really.
Not.
Good.
And this connection between heat and helplessness was especially strong for people with symptoms of existing anxiety and mood disorders.
Heat-Related Anxiety: The Struggles and Symptoms
The familiar signs of heat-related anxiety may intensify in hot weather:
- Racing heart or palpitations, dizziness or nausea
- Difficulty concentrating or memory lapses
- Heightened irritability or restlessness
- Difficulty sleeping (not to mention more daylight hours and early rising)
- Increased episodes of panic
The Connection Between Heat and Stress
Bodily temperature acts as a physiological stressor – e.g. a kind of messenger from the body to the mind to suggest, ‘yep, something not good is going on right now’.
Elevated heat triggers also push up your cortisol levels (cortisol: good for you in short, occasional bursts – really not good when you marinate your internals in it for waaaaay too long). And high, persistent cortisol levels can disrupt emotional control, and therefore, mood.
At the same time, cognitive functions which help us at work with decision making, focused attention and problem solving, or at home in healthy communications, are impaired by heat strain and dehydration too.
And when executive function goes offline, emotions can often step up and take the front seat.
Negative thoughts, increased anger, impaired decisions and repetitive behaviours can all creep in a little bit more than usual with heat-related anxiety, and physical symptoms such as blushing, excessive perspiration and increased heart rate can all make their untimely appearance.
Now, we all know (don’t we?) that it’s best not to let all those emotions drive the bus every hour of the day, even though emotions are good and healthy to experience from time to time.
We want emotions at the right time, and not when we need to kick in some of that self-discipline, or some focus, or more rational, longer-term thinking.
Heatwaves also cause immediate increases in emergency or outpatient visits for mental health conditions, including anxiety, depression, schizophrenia, bipolar disorder and substance use disorders.
And vulnerable groups, such as older adults or those taking certain medications, face a greater risk due to impaired temperature regulation.
Self Care: Cooling Routines to Ease Anxiety
Engaging simple self-care strategies backed by research can help reduce heatwave stress and support mental well-being for those with heat-related anxiety:
- Hydrate frequently: Obvious one, but drinking water regularly helps maintain body temperature and even supports more solid sleep. Dehydration may worsen anxiety and fatigue
- Avoid peak heat hours: Planning your times better for any heightened activity can help – try to make your ‘doing of things’ in the early morning or later into the cooler evenings. Limiting exposure during midday heat supports emotional balance
- Use cooling methods: Cold compresses, cool showers or immersing hands/wrists in cool water (we have temp. gauges in these parts) throughout the day can reduce core temperature and calm stress responses
- Support restful sleep: Cooler bedroom temperatures, light bedding and ventilation promotes slow wave sleep and emotional recovery
- Maintain daily routine: Balanced meals, lightweight clothing and adapted movement (for instance, gentle indoor activity or shaded green spaces) help stabilise your mood in the extreme heat.
Now, I feel sure there are no surprises in this list for most, but a little reminder that action can be taken for heat prevention can kickstart one or two solid habits to keep an increase in bodily temperature to a minimum.
And in turn, these habits create an internal cooling system that reduces stress hormone activity, restoring a more peaceful sense of calm.
The Dance Between Anxiety and Low Mood
Heat‑related anxiety often pairs with low mood.
Disrupted sleep, fatigue and chronic brain strain can push forward the symptoms of depression, especially in those with pre‑existing vulnerabilities. And when heat-related anxiety stretches over consecutive days of high temperature, the risk of low mood and emotional collapse increases.
The Ripple Effect of Unmanaged Heat‑Related Anxiety
Untreated heatwave stress may lead to:
- Poor sleep and daytime fatigue
- Reduced concentration and mental clarity
- Irritability and tension in interactions
- Increased physical symptoms such as headaches or nausea
- Emotional exhaustion or withdrawal
Emotional and Physical Health Impact
The combined strain on body and mind includes weakened immune function, poorer cognitive performance and diminished self‑esteem. So over a longer period of time these heat effects can begin to play with your sense of self, which as we know rarely has a positive impact on being confident and trusting in our thoughts and actions, especially in social environments.
So What To Do? – Get Out Of Here!
Access to urban green space may mitigate heat effects and boost mental health.
Getting out in the green, for shade, and fancy words like ‘Evapotranspiration’ – meaning the roots of trees and plants etc suck up the water from the ground and spits it out as vapour in the atmosphere – this lowers the ambient temperature and supports calmness, peace, and has been shown to improve a more gentle social connection, all critical for stress reduction.
Take 5…
Taking a brief nap, or rest during the day lowers body temperature (by slowing the heart rate, the bodies engine begins to wind down a bit too) – and not only helps regulate temperature, but through the results of a NASA study (in 1995) has also been shown to increase alertness by over 50% and and improve productivity by 30%+ following the your snoozy 20 mins.
Conclusion: Managing Heatwave Stress for Mental Wellbeing
Heatwave anxiety is a real and measurable phenomenon.
Practical self-care—including hydration, routine planning, cooling methods, sleep support and environmental immersion—can reduce heatwave stress and protect mental wellness.
Recognising heat‑related anxiety and responding with intentional care and adjustments is not weakness; it is resilience in action.
Persistent or worsening symptoms warrant seeking professional support. With adaptive steps in place, heatwaves can become manageable rather than overwhelming.
