It's Getting Hot in Here: The Connection Between Heat and Panic Attacks + Coping Techniques

As the weather starts to heat up, you may notice that you're more irritable, anxious, or impatient than usual. 

What's that about?

We all know that dark, cold Winters can negatively affect your mental health. So it may seem counterintuitive to feel increased anxiety as the weather gets warmer. Unfortunately, warm, "pleasant" weather takes a toll on its own. 

Can't a girl catch a break??

Summer is the time for beach hangs, family vacations, and barbecues. The last thing you want is your anxiety sneaking up to ruin a good time. 

Understanding the link between heat and anxiety can help you find coping mechanisms and ways to avoid a full-fledged panic attack. Don't let anxiety rain on your parade!

The Science Behind Heat and Increased Anxiety

To understand the connection between heat and increased anxiety (especially panic attacks), we need to talk about the physiological changes that occur in our bodies when exposed to high temperatures.

That's right— our bodies' concrete, physical reactions to high temperatures. The heat can actually change our brain chemistry! It's much more than feeling irritable because you're hot and uncomfortable.

When it's hot outside, our bodies react to the heat and increase the stress hormone cortisol. For those of us who are extra-sensitive or deal with higher baseline anxiety at all times, the extra stress can push us over the edge. 

Additionally, when we experience heat, our body tries to cool down by dilating blood vessels near the skin's surface and increasing blood flow. This process can cause an increase in heart rate, blood pressure, and sweating.

If you're prone to panic attacks, your brain may misinterpret the physical sensations triggered by heat as signs of danger— leading to a panic attack. 

The body's fight-or-flight response kicks in, flooding the system with adrenaline and intensifying the feelings of anxiety and fear. This reaction can be amplified in people with pre-existing anxiety disorders or those sensitive to heat.

Environmental Factors

In addition to the direct physiological impact, many environmental factors associated with heat contribute to the development of panic attacks. For example, crowded places, lack of ventilation, and HUMIDITY are more common in hot climates. These factors exacerbate feelings of claustrophobia and discomfort, triggering panic. 

If tat isn't enough, the fear of experiencing a panic attack in public or social situations (commonly known as anticipatory anxiety) can intensify in hot environments. This fear often leads to avoidance behaviors which can damage your quality of life and limit your ability to go about your daily life or socialize normally.

Coping Techniques for Managing Your Anxiety in the Heat

You know me, I wouldn't give you scary facts and bad news without offering a solution! 

After all, almost 30 million people live in Texas, and their makeup always looks fantastic.

If mankind can figure out skincare in 80% humidity, we can certainly learn some effective coping techniques to manage panic attacks in hot environments. 

I've pulled together a helpful list:

Practice Deep Breathing

Deep breathing exercises, such as diaphragmatic breathing (LINK), can help regulate your breathing during a panic attack. You can activate your body's relaxation response by focusing on slow, deep breaths.

Utilize Grounding Techniques

Grounding techniques help anchor you to the present moment and get out of your head. These techniques can reduce the intensity of panic attacks and even prevent one.

One of my favorite techniques is the 3-3-3 rule:

1. Focus on three things you can see.
2. Identify three things you can hear.
3. Move three parts of your body.

Repeat as necessary. Your focus will be on your senses and not on your worries.

Other options that work for many people include repeating a comforting mantra or using sensory objects like popping fidget toys (these are really popular right now), stress balls, or essential oils.

Mindfulness & Meditation

Practicing mindfulness and meditation can help you stay calm when you feel a panic attack coming on. Plus, incorporating these techniques into your daily routine can enhance your overall well-being, even for a few minutes.

Gradual Exposure and Desensitization

If you find that heat triggers your panic attacks, gradually exposing yourself to warmer environments may be helpful. For example, as the weather starts to heat up in the Spring, spend short amounts of time outside every day. This is known as desensitization and can help reduce anxiety responses over time. If you make it a habit and gradually increase your exposure to heat, your tolerance and confidence will build. 

Stay Hydrated and Cool

This is good advice for us all. It's easy to forget that we need to drink more water to stay hydrated in the heat. Maintaining proper hydration is extremely important to manage your anxiety and keep your cool. Drink lots of water, use fans or air conditioning when you can, and remember to wear breathable, lightweight clothing.

You're Not Alone— Reach Out for Help and Support

You don't have to manage anxiety alone! Reach out to a trusted friend, family member, or supportive community (like Women Out Loud) to share your experiences and trade tips for living your best life with anxiety. 

Help is out there, my friend. If panic attacks significantly impact or disrupt your daily life, consider seeking professional help from a psychiatrist or therapist. There's absolutely no reason you need to white-knuckle it through the blazing summer months. 

If you want more information about any of the topics discussed in this article, or you want to know more about Women Out Loud, explore my website or get in touch with me directly! I'd love to hear from you. 

Stay cool.