Beat the Heat for Mental Health

Hello! Welcome to another edition of The ABC of Mental Health, your partner in the journey to better mental well-being—one newsletter at a time. As temperatures rise, it’s not just our bodies that feel the heat—our minds do too. Summer can bring with it increased irritability, fatigue, disrupted sleep, and even worsened symptoms of anxiety or low mood. This week, we’re diving into ways to protect your mental health as the heat rises—because wellness isn’t seasonal, it’s essential.

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One relevant recommendation:

Cold Water Splash As A Grounding Tool
Splashing cold water on your face or dipping your hands in cool water can be a simple but powerful way to ground yourself. The sudden chill helps activate your body's natural calm-down system, shifting you out of a stressed or anxious state and bringing you back to a more balanced, calm feeling. This tool works by focusing your attention on the cold sensation, helping you break away from overwhelming emotions or stressful thoughts. It’s like giving your body a reset, bringing you back into the present moment and helping you regain a sense of control.

Two Quotes on Mental Health and Weather:

Dr. Asim Shah, psychiatrist and professor at Baylor College of Medicine, on the mental toll of rising temperatures:
"Heat doesn’t just exhaust the body – it wears on the mind too."

Dr. Gabor Maté, trauma expert and author of The Myth of Normal, on nervous system awareness:
"The heat outside can mirror the heat within – regulation begins with noticing, not pushing through."

Three TherapyShorts from TST

1. Temperature & Mood: Know the Link
   Heat can exacerbate feelings of fatigue and stress, especially if you're sensitive to overstimulation. For instance, skipping your walk because of extreme heat? Try switching to a slower-paced indoor stretch or dance break. Movement still matters—but adapt it to suit the season.
   

2. Sleep Well, Stay Cool
   Overheated rooms can seriously mess with your sleep, impacting your mood and mental clarity. Use breathable cotton sheets, drink a glass of cool water before bed, and avoid doom-scrolling—your mind and body both need quality rest to function and heal.
   

3. Sensory Overload? Create a Summer Sanctuary
   From bright sunlight to sticky commutes, the sensory overload of summer can feel a lot. Build your own “cool corner”—dim lights, noise-canceling headphones, and calming scents like lavender or sandalwood. Give your nervous system a safe space to soften.

A QUESTION?

How do you cool down mentally on a hot day? Vote here!

Last week, we asked you which of these feels most liberating when you stop people-pleasing, and the responses were… (drumroll please)…

Love and light,

The Social Therapist