In this guide, learn how heatwave anxiety can affect your mental wellbeing, why hot weather increases stress and anxiety, and practical ways to cope during a heatwave.
Can hot weather cause anxiety?
Heatwave anxiety is a psychological and physical response to prolonged periods of extreme heat. For some people, hot weather can trigger feelings of stress, panic, overwhelm and emotional distress.
There are several reasons why this can happen.
The physical impact of heat
When temperatures rise, the body has to work harder to stay cool. This extra strain can affect brain chemicals that help regulate mood, including serotonin and dopamine.
Changes in these neurotransmitters may contribute to:
- Irritability
- Low mood
- Increased anxiety
- Difficulty coping with stress
At the same time, the body’s stress response becomes more active. Higher temperatures can increase levels of stress hormones such as cortisol and adrenaline to help regulate your temperature, creating sensations that feel similar to anxiety, including:
- A racing heart
- Sweating
- Restlessness
- Feelings of panic
The role of sleep
Hot weather can also make it harder to get a good night’s sleep.
Warm nights can prevent the body from reaching deep, restorative sleep. When this happens, the brain has less capacity for emotional regulation, making it more difficult to cope with everyday stress and increasing vulnerability to heatwave anxiety.
The link between heatwave anxiety and eco-anxiety
For some people, anxiety about hot weather is closely connected to concerns about climate change.
Eco-anxiety refers to a chronic fear or worry about environmental issues and the future impact of climate change. While eco-anxiety is often focused on long-term environmental concerns, heatwave anxiety tends to be triggered by immediate experiences of extreme heat and its impact on daily life.
The two can overlap, particularly during periods of record temperatures, when media coverage and public conversations about climate change become more prominent.
Signs and symptoms of heatwave anxiety
One of the most common signs of heatwave anxiety is feeling trapped or unable to escape the heat.
“When people experience heat all the time and feel like they can’t escape it, they may develop a sense of helplessness and vulnerability,” says Dr Swanepoel.
Common signs of heatwave anxiety can include:
- Feeling overwhelmed by rising temperatures
- Increased irritability or frustration
- Difficulty sleeping
- Racing thoughts or excessive worrying
- Feeling physically uncomfortable or agitated
- Constantly checking weather forecasts
- Feeling helpless about climate change or the environment
- Difficulty concentrating
Some people may also feel reluctant to talk about how hot weather affects them because of the expectation that everyone should enjoy sunshine and warm temperatures.
7 ways to manage heatwave anxiety
1. Keep your body cool
Reducing your body temperature can help minimise the physical sensations that contribute to anxiety.
Try placing an ice pack or cold compress on your wrists, chest or the back of your neck to help cool down quickly.
2. Understand your body’s response to heat
Many symptoms associated with anxiety, such as sweating, dizziness and a racing heart, are normal physiological responses to hot weather.
Reminding yourself that these sensations are part of your body’s natural cooling process can help reduce feelings of panic.
3. Practise breathing exercises and mindfulness
Controlled breathing techniques can help calm the nervous system and reduce stress.
Try inhaling slowly for a few seconds, holding your breath briefly, then exhaling slowly. Mindfulness exercises can also help bring your focus back to the present moment.
4. Stay hydrated
Dehydration can worsen many symptoms associated with anxiety, including dizziness, headaches and a rapid heart rate.
Drink water regularly throughout the day, especially during periods of extreme heat.
5. Focus on what you can control
While you cannot change the weather, you can make adjustments to stay comfortable.
Use fans, close curtains during the hottest parts of the day, seek shade whenever possible and limit direct exposure to sunlight.
6. Limit weather updates
Constantly checking weather forecasts or reading news about extreme temperatures can increase anxiety and reinforce negative thought patterns.
Consider setting specific times to check weather updates rather than monitoring them throughout the day.
7. Adapt your daily routine
Planning activities during cooler parts of the day can help reduce discomfort and improve wellbeing.
Where possible, schedule exercise, social activities and important meetings for the morning or evening when temperatures are lower. Making practical adjustments can help restore a sense of control and autonomy.
When should you seek support in the hot weather?
Feeling uncomfortable during hot weather is normal. However, if anxiety becomes persistent, overwhelming or begins to interfere with your daily life, it may be time to seek support.
“If your thoughts keep ruminating and you feel unable to move on from them, it may be a sign that the anxiety is starting to affect your emotional wellbeing,” says Dr Swanepoel.
People who have existing mental health conditions may notice changes in their symptoms during periods of extreme heat. If you feel your mental health is worsening or your medication seems less effective, speak to your GP or healthcare professional.
It can also be helpful to listen to feedback from family and friends. If those around you have noticed ongoing distress, negativity or anxiety related to the weather, consider reaching out for additional support.
This guide has been reviewed by Dr Henk Swanepoel
Dr Henk Swanepoel is a Consultant Clinical Neuropsychologist with over 24 years’ experience in neuropsychology, clinical psychology and forensic services.