Does the Sweltering Heat Affect Our Mental Health?

Especially in recent days, the increasing heat affecting the whole country affects not only our body but also our mental health negatively. Expert Clinical Psychologist Merve ÖZ pointed out that hot weather can trigger many mental problems from sleep disorders to anger control, anxiety to depression.  Expert Clinical Psychologist Merve ÖZ explained the ways to protect mental health in summer.

Explaining that these days, when even breathing becomes difficult with the rise in thermometers, it threatens our mental health as well as our physical comfort, Yeditepe University Hospitals Specialist Clinical Psychologist Merve ÖZ said, "It is known that heat can affect a person's productivity and performance in simple tasks. However, exposure to excessive heat can also affect the decision-making process."
 

Hot Weather Can Affect Mental State Both Indirectly and Directly!

Stating that there may be differences in the effects of temperature change on mental health according to gender, age and socioeconomic status, our expert said, "High temperature has direct or indirect effects on mental health indicators such as depression, schizophrenia, Alzheimer's, as well as mental disorders such as substance abuse. In addition, sleep disturbance, fatigue, weakness, intolerance, reluctance and a general feeling of fatigue can also come along with it."

Insomnia Reduces Tolerance Level

Explaining that one of the biggest effects of hot weather is on sleep, our expert said, "As the quality of sleep decreases, its duration also shortens. While this situation reduces work efficiency and quality of life, it reduces the level of tolerance and makes anger control difficult." She reminded that insomnia can trigger mania, especially in individuals with bipolar disorder.

Panic Disorder sufferers may misunderstand the physical discomfort that develops in hot weather!

Pointing out that high temperatures can cause a feeling of overwhelm and fainting by increasing the heart rhythm, and especially people with panic disorder can mistake these physical symptoms for panic attacks, our expert said, “When such a situation occurs, they should try to calm down by reminding themselves that these symptoms may occur due to heat.” She said.  Explaining that the already existing reluctance of depression patients may increase even more in hot weather, our expert said, "For depressed people, even getting out of bed and washing their face is persecution. The basis of depression is reluctance to daily activities that they used to do willingly, inability to enjoy life and depressed mood. Air temperature can increase the severity of depression in depressed individuals by increasing the already existing reluctance in the depressed patient." She said.

How Can You Control Your Anger in Sweltering Heat?

Stating that high temperatures lead to distraction and poor anger control, Expert Clinical Psychologist reminded that anger outbursts can occur more frequently in hot weather and explained the following: "Hot weather can increase angry, aggressive and even violent behavior. Recognize your anger in order to control your anger and control your nerves. Think before acting in anger. What is the situation that makes you angry? Why and where are you projecting your anger? Ask yourself these questions. When you are angry, you can take deep breaths and do breathing exercises. You can choose a place that exists in reality or in your imagination, a place that makes you feel safe and happy, and imagine that you are in that place when you feel angry.
The combination of caffeine and hot weather can make anger control difficult. Therefore, limit coffee and tea in hot weather. If you can, cut out tea and coffee completely and make sure you get a good night's sleep. Regular exercise is important for anger management. You can also practice yoga and meditation to relax."

Suggestions for Coping with the Heat:

Uzm. Clinical Psychologist Merve ÖZ listed her suggestions that can be useful for everyone, especially those with an underlying psychological disorder, as follows:

• Do not go out between 12:00 and 14:00 on hot summer days unless you have to. Try to spend the summer months in higher and cooler places if possible. Avoid stressful environments such as traffic as much as possible in extreme heat.
• Even if you have to go out at noon, wear a hat and sunglasses to avoid overexposure to the sun. Choose comfortable clothes.
• Take a warm shower to relax. You can put 1 drop of lavender oil on your pillow to improve sleep quality. In addition, lemon balm tea, which you drink regularly before going to bed, has the ability to improve sleep quality. Try to avoid coffee, tea and green tea in the evenings as these drinks will disturb your sleep.
• Do not neglect to consume plenty of fluids as electrolyte imbalance may be one of the causes of weakness, fatigue, dizziness and reluctance. In addition, if you do not have any obstacle to consume soda (such as blood pressure disease), you can consume 1 soda a day during these days.
• Take care not to eat too heavy and consume foods such as vegetables and fruits with high water content. Plan activities that you cannot do during the day due to the heat for the evening hours. If you are going to do sports, prefer evening and early morning hours.
• Please do not neglect to maintain your sense of empathy during these days.