“It’s not just the sun that’s burning us out—it’s the stress that comes with it.”
India is currently experiencing a significant rise in temperatures, with some regions recording highs above 45°C (113°F). This isn’t just uncomfortable—it’s dangerous. The heat wave gripping many parts of the country is affecting more than just our physical health—it’s also leaving a mark on our mental well-being.
Let’s explore the real impact of heat waves on our bodies and minds, along with simple ways to reduce anxiety, preserve energy, and stay mentally strong during these extreme weather conditions.
Physical Effects of Heat Waves on the Body
According to the India Meteorological Department (IMD), 2024 saw one of the hottest pre-monsoon seasons in the last decade, with heatwave conditions affecting over 23 states and union territories. Here’s how this kind of heat impacts our bodies:
- Dehydration: It’s one of the most immediate risks. Sweating depletes your body’s water, causing fatigue, dry skin, and confusion.
- Heat exhaustion: Symptoms include dizziness, nausea, rapid pulse, and even fainting. If ignored, it can lead to heatstroke, a life-threatening condition.
- Headaches and muscle cramps: These happen due to salt and water loss from excessive sweating.
- Disturbed sleep: Hot nights mean tossing and turning, which leads to low energy and irritability the next day.
Mental and Emotional Impact of Extreme Heat
A study published in The Lancet Planetary Health found that mental health-related hospital visits increase by 8% during heat waves. And this isn’t just in vulnerable populations—young adults and healthy individuals are affected too.
From personal experience:
“During last year’s heat wave, I noticed myself becoming more irritable and overwhelmed by even small tasks. It felt like my mind was melting with the temperature. I couldn’t focus, and even simple decisions felt hard. I later realized it wasn’t just the weather—it was my mind reacting to the heat stress.”
Some common mental health impacts include:
- Increased anxiety and restlessness
- Irritability or mood swings
- Decreased concentration
- Feeling physically and emotionally drained
Tips to Reduce Heat-Related Anxiety and Stress
Let’s get into the practical part—what can we do to protect our mental health during these hot months?
1. Stay Hydrated (and Eat Cooling Foods)
Aim for 2.5 to 3 liters of water daily. Include hydrating foods like cucumber, watermelon, coconut water, and mint in your meals.
[Image suggestion: Bowl of sliced watermelon or glass of coconut water]
2. Keep Your Living Space Cool
Use light cotton curtains, unplug devices when not in use, and try placing a bowl of cold water in front of a fan to cool the air naturally.
3. Limit Outdoor Exposure During Peak Hours
Avoid stepping out between 11 a.m. and 4 p.m. If you must, wear breathable fabrics, a hat, and carry water.
4. Practice Cooling Breathwork & Meditation
Try Sheetali Pranayama – a yoga breathing technique that literally cools your body. Meditation apps like Insight Timer or Calm offer guided sessions to ease heat-induced anxiety.
[Image suggestion: Person meditating near a fan or in a shaded balcony]
5. Stick to a Routine, But Go Easy on Yourself
Don’t overload your to-do list. Focus on a few important tasks and take frequent breaks to rest and hydrate.
6. Create a Relaxing Sleep Environment
Try a lukewarm shower before bed, use a light cotton bedsheet, and keep a cold compress nearby. Good sleep is crucial for emotional regulation.
7. Talk It Out
Whether with friends, family, or a therapist—acknowledging how you’re feeling helps ease emotional weight. Mental health isn’t seasonal—it’s daily.
Final Thoughts
Heat waves can affect us in more ways than we think. But being prepared—mentally and physically—can help us ride through the toughest days. Listen to your body, stay cool, and don’t forget to prioritize your mental health. It’s okay to slow down in the summer. Sometimes, survival is self-care.