With temperatures rising across the UK, many of us are being reminded to stay hydrated, wear sunscreen and avoid spending too much time in the sun. While these messages are important, it's also worth remembering that hot weather can affect our mental wellbeing as well as our physical health.
For some people, sunshine and longer days can boost mood and encourage more time outdoors. For others, particularly those already experiencing poor mental health, a heatwave can make day-to-day life feel more difficult.
Hot weather can disrupt sleep, leave us feeling tired and irritable and make it harder to concentrate. When these effects are combined with existing feelings of stress, anxiety or low mood, they can sometimes feel overwhelming.
Small Things That Can Help
Looking after yourself during periods of hot weather doesn't have to involve major lifestyle changes. Often, the most effective strategies are the simplest ones.
Stay hydrated
Dehydration can affect both our physical and mental wellbeing, contributing to fatigue, headaches and difficulty concentrating. Keeping a bottle of water nearby and taking regular sips throughout the day can make a real difference.
Prioritise rest
Heat can place additional strain on the body, making it normal to feel less energetic or productive than usual. If you're feeling tired, give yourself permission to slow down and rest when needed.
Keep cool where possible
Closing curtains during the day, moving to cooler rooms in your home, taking a cool shower or spending time in air-conditioned public spaces such as libraries can help reduce the effects of the heat.
Stay connected
A simple text, phone call or conversation with someone you trust can help reduce feelings of isolation. Equally, checking in on a friend, neighbour or family member can make a meaningful difference during periods of extreme weather.
Lower expectations
If you're struggling with your mental health, a heatwave is probably not the time to put extra pressure on yourself. Focus on the essentials and recognise that getting through the day is sometimes enough.
If You Take Medication for Your Mental Health
Hot weather can be particularly important to consider if you take medication for your mental health.
Some medications, including certain antidepressants, antipsychotics and anti-anxiety medications, can affect how the body regulates temperature, sweats or responds to dehydration. This may increase the risk of overheating during periods of very hot weather.
For some people, heat can also make side effects such as dizziness, tiredness, drowsiness or excessive sweating more noticeable. People who take lithium should be especially mindful of staying hydrated, as dehydration can affect lithium levels in the body.
This doesn't mean you should be worried, but it does mean it's important to take sensible precautions:
- Drink water regularly throughout the day.
- Avoid spending long periods in direct sunlight during the hottest hours.
- Be aware of symptoms such as dizziness, headaches, confusion, nausea or unusual fatigue.
- Store medications according to the instructions provided, as excessive heat can affect some medicines.
- Check the patient information leaflet that comes with your medication if you're unsure about any heat-related advice.
Most importantly, do not stop taking prescribed medication because of hot weather without first speaking to your GP, pharmacist or healthcare professional. If you have concerns about how the heat may affect your medication, they can provide personalised advice and support.
Looking Out for Others
Periods of extreme heat can be particularly difficult for people who are already feeling isolated, managing a long-term mental health condition or coping with additional challenges in their lives.
A simple message, phone call or doorstep conversation can go a long way. Sometimes knowing that someone has taken a moment to check in can make all the difference.
Useful Resources
For more information about staying safe during hot weather, visit the NHS guide to coping in a heatwave.
For more information about medication in a heatwave, see Tips from the MHRA (gov.uk website)
If you'd like information about mental health support, visit our Services and Support page.
As the warm weather continues, taking care of your mental health should be viewed as just as important as taking care of your physical health.
Sometimes the most helpful thing we can do is slow down, prioritise rest and focus on getting through one day at a time.
You do not need to be productive. You do not need to make the most of every sunny day. Looking after yourself is enough.