Sweltering Heat Can Threaten Mental Health

Rising temperatures affecting the entire country in recent days are harming not only our bodies but also our mental health. Clinical Psychologist Merve Öz noted that hot weather can trigger many psychological issues ranging from sleep disorders to anger management, anxiety to depression. Clinical Psychologist Merve Öz explained ways to protect mental health during summer months.

As thermometers rise and breathing itself becomes difficult, Clinical Psychologist Merve Öz stressed that hot weather threatens not only our physical comfort but also our mental health. "It is known that heat can affect a person's productivity and performance in simple tasks. However, exposure to extreme heat can also affect decision-making processes," she said. 

Hot Weather Affects Mental State Both Directly and Indirectly!
Noting that the effects of temperature changes on mental health may differ according to gender, age and socioeconomic status, Öz stated, "High temperatures have direct or indirect effects on mental health indicators such as depression, schizophrenia and substance addiction. Additionally, sleep disorders, fatigue, intolerance, reluctance and a general feeling of exhaustion can accompany these conditions."  

Insomnia Lowers Tolerance Levels
Öz explained that one of the major effects of hot weather is on sleep, saying "As sleep quality decreases, its duration shortens as well. This situation lowers work productivity and quality of life, while reducing tolerance levels and making anger management more difficult." She reminded that insomnia can trigger manic episodes especially in individuals with bipolar disorder.

People with Panic Disorder May Misinterpret Symptoms!
Pointing out that high temperatures increase heart rate leading to feelings of anxiety and fainting, and that people with panic disorder in particular may mistake these physical symptoms for panic attacks, Merve Öz stated, "When such a situation arises, people should remind themselves that these symptoms may be related to heat and try to calm down." Noting that the existing reluctance of depression patients can increase even more in hot weather, Öz said, "For people with depression, even getting out of bed and washing their face is arduous. At the root of depression is reluctance toward daily activities they previously did willingly, inability to derive pleasure from life and depressive mood. High temperatures can worsen the severity of depression in patients by increasing the existing reluctance."  

You Can Control Your Anger!
Stating that high temperatures lead to distraction and weakened anger management, Clinical Psychologist Merve Öz noted that anger outbursts occur more frequently in hot weather and explained: "Hot weather can increase irritable, aggressive and even violent behavior. To maintain your anger control and keep your nerves in check, become aware of your anger. Think before you act in anger. What is the situation that actually angers you? Why and where are you directing your anger? Be sure to ask yourself these questions. When you get angry, you can do deep breathing and breathing exercises. You can choose a place, whether real or imaginary, where you feel safe and happy, and imagine yourself in that place when you feel angry. The combination of caffeine and hot weather can make anger management difficult. For this reason, limit coffee and tea in hot weather. If you can, cut out tea and coffee entirely, and make sure you get good sleep. Regular exercise is important for maintaining anger control. You can also do yoga and meditation to relax."

Heed These Recommendations!
Clinical Psychologist Merve Öz listed recommendations that could be beneficial for everyone, especially those with underlying psychological conditions, as follows: 

• Avoid going outside between 12:00 and 14:00 hours during hot summer days unless necessary. Try to spend summer months in higher and cooler places if possible. During extreme heat, stay as far as possible from stress-inducing environments such as traffic.
• Even if you must go outside during noon hours, wear a hat and sunglasses to avoid excessive sun exposure. Prefer comfortable clothing. 
• Take a warm shower to relax. You can apply 1 drop of lavender oil to your pillow to improve sleep quality. Additionally, lemon balm tea that you drink regularly before bed has the property of improving sleep quality. Since coffee, tea and green tea will keep you awake, try to avoid these beverages in the evenings. 
• Do not neglect consuming plenty of fluids as one reason for fatigue, tiredness, dizziness and reluctance may be electrolyte imbalance. Also, if you have no restrictions on consuming soda (such as high blood pressure), you can consume 1 soda per day during these days. 
• Avoid heavy eating and be careful to consume foods with high water content such as vegetables and fruits. Due to the heat, plan activities you cannot do during the day for the evening hours. If you will exercise, prefer evening hours and early morning hours.
• During these days, please do not lose your sense of empathy.