How to look after your mental health during a heatwave

Heatwaves can affect our mental health as well as our physical health.

Functioning in extreme heat takes its toll on both your mind and body. It's not just the heat itself: seeing images of wildfires, hearing about record temperatures and worrying about climate change can make you anxious, sad or overwhelmed.

If you’re already experiencing poor mental health, financial pressures, caring responsibilities or homelessness, the impact of extreme heat is even greater.

If you need support with your mental wellbeing, help is available through services such as Live Well Kent & Medway.

When we're too hot, everything can feel a bit harder.

You might notice you're:

• Sleeping badly.
• Finding it harder to concentrate.
• Feeling more irritable or short-tempered.
• Lacking energy or motivation.
• Feeling more anxious or low than usual.

For some people, hot weather can also make existing mental health conditions more difficult to manage. Some medications used to treat mental health conditions can affect how your body regulates temperature, so it's especially important to stay cool, drink plenty of water and seek medical advice if you're worried.

You can read more about mental health medication and hot weather on the Rethink Mental Illness website.

Can heat make anxiety worse?

Yes, it can.

You might feel more anxious during periods of extreme heat or experience what is sometimes called heatwave anxiety. This isn’t an official medical term, but it's understandable if prolonged hot weather leaves you feeling more on edge than usual.

Heat can raise your heart rate, make you sweat more and disrupt your sleep – all of which can affect your mood and make anxiety feel more intense.

It's not just the heat that can affect your mental wellbeing

News reports about the recent heatwaves and wildfires have been difficult to watch.

Seeing places destroyed by fire, hearing about the impact on wildlife and reading constant headlines about climate change can leave you feeling worried about the future.

This is a natural response which is sometimes called climate anxiety or eco-anxiety. It’s not a recognised mental health condition but can feel overwhelming.

Remember: if the news is affecting your mental wellbeing, it's okay to take a break and give yourself some space.

Learn more about climate anxiety on Mind's website here.

The good news is there are small things you can do that will help.

1. Keep cool where you can. Close curtains during the hottest part of the day, drink plenty of water, use a fan if you have one and avoid strenuous activity.

2. Don't underestimate sleep. Although hot nights can make it much harder to get a good night's sleep, lack of sleep can make everything feel more difficult. Try to keep your bedroom cool, use lighter bedding and stick to your usual bedtime routine.

3. Take a break from the headlines. It's important to stay informed, but if you're constantly reading about heatwaves, wildfires or climate change, it's okay to take a break. Stepping away from the news can make you feel less overwhelmed.

4. Stay connected. School holidays, caring responsibilities and disrupted routines can make this time of year especially stressful. Chatting with a friend, checking in on a neighbour or asking someone how they're coping can make a real difference.

5. Be kind to yourself. You don't have to be as productive as you normally are – extreme heat is tiring. If you're feeling more emotional, frustrated or drained than usual, don't push yourself. Rest when you need to and take things one step at a time.

If you're worried about someone sleeping rough during hot weather, you can contact StreetLink to connect them with local support.

If anxiety, low mood or distress is affecting your daily life or isn't getting any better, it's important to reach out for support.

Talk to your GP or speak to someone you trust. Reaching out can feel difficult, but you don't have to face things on your own.

As heatwaves become more common, understanding how hot weather affects mental health can help us recognise the signs in ourselves and others.

Need some extra help?

If you're looking for support with your mental wellbeing, Live Well Kent and Medway is a free service for adults that helps people improve their mental health and wellbeing.

Delivered by Porchlight and a network of local partners, the service offers one-to-one support, wellbeing groups and practical advice to help you stay well and build resilience.

You can also speak to your GP about the support available in your area.