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It’s really hot outside.
Austin-area temperatures have reached triple digits this year earlier than in a typical year. This summer, which is expected to bring historic levels of oppressive heat, might have an effect beyond typical heat worries such as dehydration and heat stroke. It could affect people mentally, too.
We often think of seasonal affective disorder — commonly known as SAD — as something that happens in winter in places like Seattle, which sees many rainy, dreary days, or New England, which experiences days of snow leading to cabin fever.
Reverse seasonal affective disorder is a real diagnosis that is felt by people in spring and summer, especially in warm weather areas.
People with reverse seasonal affective disorder can have symptoms such as decreased appetite and insomnia. Sometimes they have depression, but other times they might experience mania. Mania is marked by great overactivity, excitement, euphoria or delusions.
People with SAD in winter, on the other hand, have depression, not usually mania, and increased appetite, carbohydrate cravings, weight gain and the desire to sleep all the time.
Many theories have emerged about why the heat might disrupt mental health. A 2018 article in the International Journal of Environmental Research and Public Health suggested that the same part of the body that is trying to regulate body temperature might also impact levels of dopamine and serotonin being released in the brain. It noted numerous studies over time that showed an increase in admissions to mental health hospitals during heatwaves.
Summer predictions:How bad will summer get in Austin? Drought, extreme heat, disaster risks just getting started
Summer also comes with more daylight hours, which means our internal body clock can become dysregulated, not allowing us to fall asleep or get enough sleep for mental health.
Allergies and air quality (think about all those ozone action days coming our way) also can play a part in spring and summer weather causing physical and mental health issues.
“Anything that affects our physical health, affects our mental health,” said Kate Hix, executive director of National Alliance on Mental Illness Central Texas. Hix, herself, has experienced that feeling of being trapped inside during the summer.
Here are some things that can help if you’re feeling mentally affected by this heat:
Get outside when you can. That might mean early in the morning and later in the evening right now.
Avoid going out in the heat of the day. Dehydration, heat exhaustion and heat stroke can all affect mental health regulation.
Heat health:Use hydration, common sense to protect yourself from Central Texas heat
Stay active even if you have to be inside. Maybe you exercise at the gym, maybe you walk around an air-conditioned space like a large store, mall or your house. Hours of inactivity can lead to that trapped feeling, restlessness or depression.
Give yourself something to do. Plan regular indoor activities such as exercise, volunteering or a project you want to do. Constant boredom can start a mental health spiral.
Get enough sleep. It might still be light outside at 9 p.m. and the sun might rise at 6 a.m., but if you need to be asleep at 9 p.m. or still be asleep at 6 a.m., try to stick to your normal sleep routine. Invest in shades, blinds or black-out curtains if you are light sensitive.
Create a daily routine. Summer for families can mean a free-for-all with schedules. Try to mimic the school year with regular wakeup times, regular bedtimes, regular meal times and regular activities both physical and mental. Without structure, kids can get anxious, and they can get less sleep than they need.
Create some consistency. For kids who are at a different camp each week, try to make the rest of their day the same: breakfast, dinnertime, bedtime.
Continue to eat healthy regular meals. No one wants to cook in the heat of the summer, but that doesn’t mean constant snacking or takeout. Boost the vegetables, fruits and lean proteins for good brain power foods.
Kids and food:Dell Medical School study: Kids will eat vegetables if they are available
Maintain a connection. Lacking the structure of the school year can feel isolating for kids and parents. Schedule play dates (for kids and adults) or phone a friend often.
Take mental health breaks. If you’re feeling overwhelmed, think about doing some yoga or meditation.
Reach out for therapy. The National Alliance on Mental Illness Central Texas, namicentraltx.org, has resources on where to find help as well as its own classes and support groups. More mental health companies launched during the COVID-19 pandemic, and they aren’t doing things the same way. New offerings include virtual sessions as well as therapy by text message. Check with your insurance carrier or your workplace employee assistance program about what is offered and which providers are accessible to you.
Need immediate help? Go to namicentraltx.org/crisis/ for resources or call 512-472-4357 in Travis County, 1-877-466-0660 in Hays County or 1-800-841-1255 in Williamson, Bastrop, Caldwell or Burnett counties, or text NAMI to 741741.
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