Heatwaves and Headspace: How Extreme Weather Affects Mental Health and Wellness
Written by: Leslie Wells
When we talk about how weather affects mental health, we often picture long, cold, gloomy autumns and winters. Seasonal Affective Disorder (SAD) gets a lot of airtime in cold-weather months, and with good reasoning. Short days, grey skies, and lack of sun can seriously mess with our mood, energy, and motivation.
However, here’s what doesn’t get enough attention:
summer can be just as brutal on your mental health as winter — especially when extreme heat, humidity, and overall climate/air quality is a factor.
In fact, more and more research is showing that heatwaves aren’t just a physical health risk. They can be mentally exhausting too.
The Hidden Impact of Heat on Mental Health
There is an old adage that says, “What do murder rates and ice cream sales have in common? They both go up in the summer.” It’s a classic example of how correlation does not equate to causation… but it also shed a little light on how stress levels rise with temperature. If you’ve ever found yourself more irritable, anxious, or exhausted on a hot day, you’re not imagining it. A study published in Nature Climate Change found that the risk of death by suicide rises by 0.7% in the U.S. and 2.1% in Mexico for every 1°C increase in monthly average temperature (Burke et al., 2018). That may not sound like a lot, but in public health terms, it’s significant, and deeply concerning.
Researchers also found a direct correlation (perhaps with more causation than the murder rate/ice cream sales example…) between hot weather and increased hospital visits for mental health emergencies. According to the CDC, between 2016 and 2020, emergency department visits for mental health conditions increased during periods of extreme heat, with the highest spikes occurring among adolescents and young adults (CDC, 2022).
From personal experience, I can say that heat, dehydration, and/or some combination of the two have historically been the culprits behind several of my own health emergencies. Unlike the cold of winter, the sunny warmer weather of summer invites us outside, asks us to be active, and encourages us to engage in somewhat intensive activities that can sneak right up on us when we’re not prepared for or acclimated to the heat. We’ll touch on this again, but there can never be enough emphasis on the importance of proper hydration to help reduce risk.
Why Does Heat Make Mental Health Worse?
Sleep Disruption: It’s harder to fall (and stay) asleep when it's hot, and lack of sleep is a major trigger for anxiety, depression, and mood disorders.
Physical Discomfort: Constant sweating, dehydration, sunburn, and exhaustion wear on your nervous system. When your body is stressed, so is your brain.
Isolation: While winter can trap people indoors due to cold, heat can do the same. When temperatures hit triple digits, people skip social plans, outdoor activities, and even therapy appointments.
Agitation and Irritability: High heat increases cortisol levels (your body’s main stress hormone), which can intensify symptoms of depression, anxiety, and other mood disorders.
Medication Sensitivity: Some psychiatric medications can impair the body’s ability to regulate temperature or increase sun sensitivity, putting folks with existing mental health conditions at even greater risk in the heat.
Who’s Most at Risk?
While anyone can feel the emotional effects of a heatwave, certain groups are more vulnerable, including:
People living with bipolar disorder, schizophrenia, or major depression
Those on medications that affect thermoregulation
Individuals experiencing housing insecurity or limited access to air conditioning
Elderly individuals and adolescents, especially those already dealing with mental health issues
It’s Not “Just the Heat”
It’s valid. One of the hardest parts of summer-related mental health struggles? The stigma. There's often an expectation that everyone should feel happier in the summer. Sun’s out, vibes up, right?
Not always.
If you're struggling during a heatwave, it’s not a personal failing. It’s your nervous system reacting to legitimate environmental stressors.
So let’s normalize this: You can feel low, agitated, or anxious in July and still be mentally healthy. You’re allowed to feel burned out when the world feels like it’s literally on fire.
What You Can Do to Protect Your Mental Health in the Heat
Here are a few practical steps to take when the forecast hits “scorching”:
Hydrate like it’s your job — even mild dehydration affects mood and cognition.
Take cold showers or baths especially when feeling overwhelmed or agitated.
Reschedule important yet intensive activities (including therapy!) for cooler parts of the day.
Keep your sleep space cool and dark using blackout curtains and fans.
Practice grounding or breath work when you start feeling overstimulated.
Don’t ghost your therapist — many therapists offer virtual sessions if the heat keeps you home.
Talk about it. Let friends and family know if you’re struggling. You’re not the only one feeling this way.
Extreme heat doesn’t just drain your energy. It can challenge your emotional stability, increase risk for crisis, and amplify existing mental health conditions. As climate change continues to bring more frequent and intense heatwaves, understanding this connection becomes even more urgent.
Whether you're sweating through a sleepless night or just feeling more fragile than usual when the heat index spikes, know this: your feelings are real and valid. You deserve compassion, care, and tools that help—not just in winter, but year-round.
If you're feeling overwhelmed, our team at Hope and Healing Therapy and Wellness Center is here for you—whether you're melting in your car, crying in front of the fridge, or just trying to keep it together until sunset.
Stay hydrated. Stay gentle. And stay connected.