Sunny days can lift our mood, encourage us to spend more time outdoors and help us connect with others. But periods of hot weather can also make it harder to cope, both physically and mentally.
High temperatures can affect our sleep, energy levels, concentration and appetite. Changes to our usual routine, disrupted travel, or worries about the impact of extreme weather can all contribute to feeling more stressed, anxious or overwhelmed.
If you’re finding the heat difficult, you’re not alone. Looking after your wellbeing is just as important as protecting your physical health.
Here are some simple ways to take care of yourself during hot weather:
Stay hydrated and eat regularly
Drink plenty of water throughout the day, even if you don’t feel thirsty. Try to eat regular, light meals and include foods with a high water content, such as fruit and salad.
Adapt your routine
If possible, avoid being outside during the hottest part of the day, usually between 11am and 3pm. Plan walks, exercise or chores for the morning or evening when temperatures are cooler.
Create a cool space
Keep curtains or blinds closed during the day to block out direct sunlight. Open windows when it’s cooler outside, particularly overnight, to help lower the temperature indoors.
Be kind to yourself
It’s normal to feel more tired or less productive during a heatwave. Give yourself permission to slow down, take regular breaks and adjust your expectations where you can.
Protect your sleep
Hot weather can make it difficult to get a good night’s sleep, which can have a knock-on effect on our mood. Try to keep your bedroom as cool as possible, avoid heavy meals before bed and stick to a relaxing bedtime routine.
Stay connected
If you’re struggling, reach out to someone you trust. A quick phone call or message can make a real difference. It’s also worth checking in on friends, family members or neighbours who may be finding the heat particularly difficult.
Be aware of medication
Some medications can increase your sensitivity to heat or sunlight. If you’re concerned about side effects or how hot weather may affect your medication, speak to your GP or pharmacist.
Enjoy nature safely
Spending time outdoors can boost wellbeing, but choose cooler parts of the day and seek out shaded areas where possible. Even sitting in a local park for a short while can help you reset and recharge.
Avoid comparing yourself to others
Social media can make it seem like everyone is making the most of the sunshine, but remember that people often share their highlights, not the full picture. It’s okay if you’re not enjoying the hot weather or don’t feel like being busy or social. Focus on what feels right for you and remember that looking after your wellbeing is always enough.
Most importantly, remember that it’s okay to slow down. Looking after yourself isn’t a luxury, it’s essential. During periods of extreme heat, listening to your body and taking things at your own pace can help protect both your physical and mental wellbeing.
If you’re struggling with your mental health and need support, visit our Get Help Now page to find out what services are available.
