Managing Anxiety in Hot Weather

The recent hot weather has been lovely for some people. Longer evenings, time outside and the rare chance to make proper use of the garden furniture can all feel very welcome. But hot weather does not suit everyone.

The UK has experienced another prolonged spell of unusually high temperatures. If you have noticed your anxiety increasing as the temperature rises, you are certainly not alone.

Very hot weather can affect us physically and emotionally. It can disrupt sleep, reduce concentration and leave us feeling tired, irritable or agitated. It can also intensify anxiety for people who already feel anxious or overwhelmed.

Part of the problem is that heat can produce some of the same physical sensations as anxiety.

When Heat Feels Like Anxiety

When the temperature rises, your body has to work harder to keep you cool. You might notice:

• a faster heartbeat

• sweating

• feeling hot or flushed

• tiredness or light-headedness

• a sense of restlessness

• changes in your breathing

These sensations are normal responses to heat, but many of them are also associated with anxiety.

That overlap can cause problems, particularly if you are already very aware of what is happening in your body. You notice your heart beating more quickly, interpret it as a sign that something is wrong, and become more anxious. Your heart then beats faster because you are anxious, which seems to confirm the original fear. Before long, you can find yourself caught in an uncomfortable loop.

It may help to remind yourself:

“Some of what I am feeling is my body responding to the heat. It is uncomfortable, but my body is working to keep me cool.”

This does not mean ignoring your symptoms. Heat exhaustion is real and needs to be taken seriously. Signs can include dizziness, headache, nausea, intense thirst, weakness and heavy sweating. NHS advice explains when you should cool down, seek help or call 999.

However, recognising the effect of heat can stop every physical sensation from

immediately becoming another source of anxiety.

Create Cool Moment

You may not be able to control the weather, but you can create small pockets of relief during the day.

That could mean spending a few minutes in the coolest room in the house, closing the curtains on the sunny side, taking a lukewarm shower, or simply sitting quietly with a fan and a glass of water.

Try to make some of these moments mentally calming too. Listen to a relaxation recording, practise slower breathing or focus your attention on the feeling of the chair supporting you.

You do not need to make yourself completely relaxed. Aim instead to bring things down by a notch or two.

Even a small reduction in physical tension can help interrupt the cycle between uncomfortable sensations and anxious thoughts.

Manage Your Expectations

Everything can feel more difficult when you are hot and have not slept well. You might have less energy, a shorter temper or less patience than usual. Tasks that normally seem straightforward can suddenly feel like a lot.

This is probably not the best week to demand maximum productivity from yourself.

It is okay to do a little less, postpone something non-essential or say no to plans that feel too much. Maybe readjust your fitness plans, cut down your to-do list and give yourself a bit of breathing space. Pacing yourself is not giving in to anxiety. It is responding sensibly to the conditions you are dealing with.

Try not to judge yourself against how you feel during more normal days weather wise.

Name What Is Happening

Anxiety thrives on uncertainty. When we do not understand a physical sensation, the mind can quickly fill the gap with a frightening explanation.

Naming what is happening can make it feel less mysterious.

So you might say:

“My body is hot and tired.”

“My heart is beating faster because I am warm and anxious.”

“I recognise this feeling. It will settle.”

“My body is trying to cool me down.”

The exact words do not matter. The aim is to give your mind a calm and realistic explanation rather than allowing it to jump straight to the worst possible conclusion.

Be Careful with Your Breathing

When people feel anxious, they are often told to “take a deep breath”. That can sometimes lead to taking large, rapid breaths, which may make light-headedness or breathlessness feel worse.

Instead, let your breathing remain comfortable and place more attention on a slow, gentle out-breath. You might breathe in normally, then allow the breath to leave a little more slowly. There is no need to force it or count perfectly.

A few comfortable breaths can send a useful signal to your nervous system that there is

no immediate emergency.

Maintain a Calm Evening Atmosphere

Warm nights can make sleeping challenging. I personally find it hard when the temperature remains high at night. You might also find it difficult to get comfortable, wake up more often, or start worrying about feeling exhausted the next day. Try not to let bedtime become a struggle.

Keep the room as cool and dark as you reasonably can. Reduce stimulation through television, work or scrolling before bed, particularly if you are already feeling on edge. A lukewarm shower before bed may also help you feel more comfortable.

If sleep does not come immediately, resting still has value. Remind yourself that one disrupted night is uncomfortable, but manageable. Worrying about not sleeping often keeps the mind more alert than the heat itself.

Focus on What You Can Control

Hot weather can leave us feeling trapped, particularly when it goes on for several days. It may help to bring your attention back to a few practical things within your control.

Drink water regularly, avoid strenuous activity during the hottest part of the day and keep out of direct sun where possible. These are simple actions, but they can reduce the physical strain that may be feeding your anxiety.

You can also choose how much pressure you place on yourself, how you respond to anxious thoughts and where you focus your attention. You do not have to enjoy hot weather. You only need to find ways to make it more manageable.

How Hypnotherapy Can Help

Hypnotherapy can help if anxiety causes you to become very focused on physical sensations or to interpret normal changes in the body as signs of danger.

It can help you calm your response, step back from frightening thoughts and build greater trust in your ability to cope with uncomfortable feelings.

The aim is not to convince yourself that you will never feel anxious. It is to help you experience those sensations without immediately becoming caught up in them.The weather will eventually change. In the meantime, keep things simple, stay hydrated, lower your expectations where necessary and give both your body and mind a little more room to settle.

To find out more about hypnotherapy get in touch for a chat.