Whew! It’s hot outside! The U.S. is sizzling in a record-shattering heatwave. Summer is supposed to be hot, but this coast-to-coast heat wave isn’t typical. Anchorage, Alaska hit 90 degrees a few days ago. The “hellish heat,” as it has been dubbed in the media, poses a threat to the mental well-being of millions of American workers, especially those who toil outside. Research shows that mental health-related emergency room visits increase by 8% percent during the hottest summer days. But there are always actions employees can take to safeguard their mental health.
How To Avoid The Summer Slump
Warm summer months mean more vacations (hopefully), fun outdoor activities and longer evenings socializing with friends—all things that are good for your mental health. Brain scans of people who spend time outdoors show that their prefrontal cortex has more gray matter and a stronger ability to think clearly and self-regulate. With longer days improving the mind's ability to focus, warmer months have shown to increase neurological activity, heighten focus and attention and improve memory. So, what does this mean for your overall mental health? And can you optimize your mental health to perform better on your job?
Walter Gjergja (Shi Xing Mi), chief wellness officer at Zing Coach shares six strategies to survive the summer slump:
1. Protect your sleep. Gjergja states that mood mental hygiene requires plenty of rest, and a lack of it can cause anxiety, depression and other mood disorders. However, he acknowledges that getting an early night is easier said than done if you’re without an air conditioner or sleep beside a human furnace. “To avoid a restless night, keep your curtains closed during the day to block out the heat,” he suggests, adding some innovative advice like, “put your bedding in the freezer for a few minutes before bed; and invest in a fan to push the warm air away from you, placing a bowl of ice in front of it for a constant supply of cold air.”
2. Stay hydrated. It goes without saying that you need to drink more water when it’s hot, but many people don’t realize just how important staying hydrated is. According to Gjergja, “Studies show that being dehydrated by as little as 2% can impair memory and focus. Forgetting tasks and struggling with your workload, it’s only so long before anxiety and depression set in.”
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3. Control your emotions. “The blazing sun and never ending sticky feeling riles us up, making us angry and hostile,” Gjergja explains. “If you’ve noticed yourself responding in ways you usually wouldn’t—such as snapping at loved ones or showing signs of road rage—that’s great. Recognition is the first step towards taking control. Let those around you know how you’re feeling, and make clear that you might be more prickly than usual. When you notice yourself getting heated, take a step back and try to keep your composure. If that doesn’t work? Remove yourself from the situation and find somewhere to cool down.”
4. Add stretching to your routine. Gjergja reminds us that the sun often saps our motivation to exercise, but adds that a lack of movement causes stiffness and discomfort. “Going for a run or lifting weights may be out of the question—and potentially unsafe in extreme heat. However, light stretching is an excellent alternative, relieving muscle tension and improving flexibility without causing you to sweat. By keeping your muscles active, you’re not just helping your body but your mind too. Stretching can increase levels of serotonin, otherwise known as the ‘happy hormone’, which helps to stabilize our mood, minimize stress and make us feel good—even when the weather has other plans.”
5. Practice meditation. Meditation is an ancient practice that has numerous scientifically proven mental health benefits, from stress reduction to emotional re-balancing and many more. “On a hot day, calmly sitting in the shade of a tree or indoors, and focusing for just ten minutes on the breath, whilst gradually letting go of all other thoughts and emotions, can have a profoundly refreshing effect, mental and surprisingly also physical, due to optimal oxygenation and lowered heart rate,” he points out.
6. Try aromatherapy. Gjergja believes that essential oils can create a calming atmosphere, helping to lower anxiety and encourage relaxation. “Inhaling lavender oil, for instance, reduces the stress hormone cortisol,” he says. “It can also improve sleep quality, ensuring you get a good night’s sleep, whatever the weather. Likewise, eucalyptus oil, known for its anti-inflammatory properties, opens up your blood vessels and boosts circulation to keep your body cool and your mind calm.”
Take A Summer ‘Brain Break’
You might not realize it, but your mental health is affected by the warmer months. The warmer months can have both positive and negative effects on brain health, according to Dr. Patrick Porter, neuroscience expert and founder of BrainTap. “On one hand, longer daylight hours can improve mood and cognitive function. More exposure to sunlight means more vitamin D, which has been linked to memory improvement and mood enhancement. On the other hand, heat and humidity can lead to dehydration, which can negatively impact cognitive functions and productivity. Staying hydrated is thus essential. I always recommend drinking half your body’s weight in ounces of water.”
Summer is a perfect time to prioritize your mental health and take what Porter calls a brain break. “Summer is an ideal time to prioritize brain health because the season naturally lends itself to activities that promote a healthy brain—more outdoor activity, fresh foods, social interactions and chances for relaxation,” he says, adding that a brain break could mean time out from intensive cognitive work or simply spending time practicing mindfulness and meditation to help the brain relax and rejuvenate.
It’s also important to take precautions from the risks of excessive heat and to give your brain a break by limiting time outside in the sun during peak heat, seeking means of air-conditioning if possible and being aware that excessive heat and excessive exercise amid the hottest days don’t mix.
Time off and breaks reset your brain, and replacing screen time with occasional green time in nature is essential for brain health. It makes you more energetic and resilient and boosts your productivity. This summer make sure to unplug from the office now and then, even if it’s just for a day or a few hours—even for a few minutes throughout the workday, but do it because you have earned it or if for no other reason just for the health of it!
