When we think of summer we often think of vacations and spending quality time with friends and family outdoors. However, rising temperatures have also been associated with heightened stress levels, changes in mood, and exacerbated existing conditions like anxiety and depression. Utilizing strategies to manage emotions during the hotter months is very important for maintaining our mental health and overall well-being. Here are three strategies for staying cool, both physically and emotionally, during the summer heat.
1. Mindful Breathing and Relaxation Techniques
Try practicing these techniques to calm your body and your mind.
- Deep Breathing: Place one hand on your abdomen and inhale deeply through your nose so that your abdomen rises, and air fills in your belly. Then exhale slowly through your mouth. Try timing your breaths, inhaling for 4 seconds and exhaling for 6 seconds. There are a wide variety of other breathing techniques that you can try as well. Follow the link here for other techniques to try.
- Progressive Muscle Relaxation: By tensing and relaxing muscles, you can achieve a calming sense of relaxation. Additionally, you can spot where you tend to carry tension within your body. Tense a specific part of your body (face, shoulders, thighs, etc.) for 10 seconds, notice the feeling, then relax the muscles and notice how the feeling of tension differs from the feeling of relaxation. YouTube is a great resource for meditations that can guide you through the practice, here is a helpful video to start with.
- Guided Imagery: When we imagine ourselves in a calming setting, we tend to feel relaxed. Use your 5 senses to image yourself in a place that you find relaxing. For example, if you imagine yourself at a beach, you may imagine hearing the waves crashing, feeling the sand between your toes, and the smell of the ocean air.
2. Stay Hydrated and Nourished
Dehydration and hunger can significantly impact your mood. Dehydration can result in irritability, mood swings, and increased anxiety. Hunger can impact our perception of various events, causing us to view them more negatively. Thus, both negatively impact our ability to regulate our emotions. Here are some tips to stay hydrated and maintain a balance diet in the heat.
- Hydration: The general rule is that we should consume 8 glasses of water per day, which is about 64 ounces. However, according to Sarah Adler, a performance dietician at UCLA, people consume ½ ounce to 1 ounce of water per pound of body weight each day. People who are playing sports or working outdoors in the heat should aim for a minimum of 1 ounce per pound. Avoid any sugar drinks, caffeinated drinks, and alcohol which can also impact hydration.
- Balanced Diet: Focus on carb-rich foods, like oats, bananas, and sweet potatoes, which will replenish your energy. Additionally, try adding foods with high water content to your diet like watermelon, cucumbers, and tomatoes. Lastly, focus on foods that will balance your electrolytes, like spinach, avocado, and yogurt, which help to prevent dehydration.
3. Prioritize Self-Care
Often when we hear the buzz word “self-care” we think of mani-pedis and spa days; however, self-care means much more. It includes taking care of your physical, social, emotional, and professional well-being. During the summer months it is particularly important to tend to these different areas.
- Social Connections: Don’t let the heat force you into the air conditioning and retreat to online socializing. Prioritize spending time with friends and family in-person. Plan a beach day, a barbecue or a picnic. Enjoy the sun, safely!
- Make Time to Rest: Spending time in the heat can be particularly exhausting. Make sure that you set aside time to rest, recharge and replenish your body.
- Exercise: A lot of us allow our fitness routines to take a back seat during the summer. Continue to make physical activity a priority by taking advantage of longer days and working out with friends.
Sources:
- Rothschild J, Haase E. (2023). The mental health of women and climate change: direct neuropsychiatric impacts and associated psychological concerns.
- Therapist Aid – Coping with Anxiety Worksheet
- Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood.
- Lindquist, K. (2018). Are you really you when you’re hungry? https://www.apa.org/news/press/releases/2018/06/hungry
- https://www.uclahealth.org/news/article/how-to-stay-hydrated-in-the-summer-heat
