If you are in PA right now, the high temperatures are record breaking. You may be hearing about ways to protect your physical health like drinking water and staying cool, but one often overlooked consequence of extreme heat is its impact on mental health. 

Extreme heat doesn’t just make us uncomfortable—it changes the way we think, feel, and behave. Research has shown that high temperatures are associated with:

• Increased irritability and aggression

• Difficulty concentrating and thinking clearly

• Poor sleep quality, which in turn worsens anxiety and mood

• Higher rates of depression and anxiety symptoms

• Increased emergency room visits for mental health crises

• Higher suicide rates, particularly during prolonged heat waves

Another piece of a heat wave is the feeling of being trapped inside or isolation when you can’t go outside. People may avoid going outside for days or weeks, missing social interactions, exercise, or routines that normally support their well-being. This can lead to loneliness, lack of connection and depression. 

How do we keep our minds and emotions cool in this extreme heat?? 

• Prioritize sleep: Use fans, blackout curtains, and cooling methods to improve rest.

• Stick to a routine: Even if you’re indoors, maintaining structure helps your brain stay grounded.

• Stay connected: Isolation amplifies mental health struggles—text, call, or check in with others. Go out in the mornings and evenings before the weather becomes extreme.

• Limit alcohol and caffeine, which can dehydrate and affect mood.

• Cool down mindfully: Meditation, cold showers, and calming music can help regulate the nervous system. Try freezing a cold washcloth and placing in your forehead or neck.

• Seek support: If you’re struggling with depression, anxiety, or anger, therapy can help you cope with stress more effectively.