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Coping with Anxiety in the Heat of Summer: Tips and Strategies


As the summer heat rises, so can our anxiety levels. It’s not just you – this is a common experience for many people, and there's a physiological reason behind it. When the temperature increases, our bodies work harder to regulate our internal temperature. This can lead to symptoms such as increased heart rate, sweating, and a feeling of breathlessness. These physical sensations can closely mimic those of anxiety, causing our minds to interpret them as signs of panic or distress.


In my own journey with anxiety, the summer heat has been particularly challenging. I remember feeling incredibly claustrophobic and trapped when the temperature soared. The oppressive heat seemed to amplify my anxiety, making it difficult to breathe and think clearly. Over time, I've learned strategies to cope with these feelings and navigate the hot weather more comfortably. In this blog post, I'm sharing what has helped me, in the hope that it can support you too.


5 Proactive Tips to Navigate the Heat

  1. Stay Hydrated

  • Dehydration can exacerbate anxiety symptoms, so it’s crucial to drink plenty of water throughout the day.

  • Example: Keep a reusable water bottle with you and set reminders to take sips regularly, especially if you’re outdoors or active.

  1. Wear Light, Breathable Clothing

  • Choose clothing made from natural fibers like cotton and linen to help your body stay cool.

  • Example: Opt for loose-fitting clothes in light colors to reflect sunlight and reduce heat absorption.

  1. Take Cool Showers or Baths

  • Cool showers or baths can help lower your body temperature and provide immediate relief from the heat.

  • Example: Start your day with a refreshing cool shower or take a break in the afternoon to cool down.

  1. Use Fans and Air Conditioning Wisely

  • Ensure you have access to a cool environment by using fans, air conditioning, or cooling pads.

  • Example: Place a fan near your workspace or sleep with a cooling pad under your pillow.

  1. Plan Outdoor Activities During Cooler Times

  • Avoid the peak heat hours by scheduling outdoor activities in the early morning or late evening.

  • Example: Go for a walk or exercise outdoors during the cooler parts of the day to reduce heat exposure.


5 Tips to Reduce the Relationship Between Heat and Anxiety

  1. Practice Deep Breathing Exercises

  • Deep breathing can help calm your nervous system and reduce the physical sensations of anxiety.

  • Example: Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

  1. Engage in Relaxation Techniques

  • Techniques such as progressive muscle relaxation or mindfulness meditation can help soothe anxiety.

  • Example: Spend a few minutes each day practicing mindfulness meditation, focusing on your breath and the present moment.

  1. Stay Cool Mentally and Physically

  • Keep your mental state cool by engaging in calming activities and your physical state cool by staying out of the heat.

  • Example: Read a book in an air-conditioned room, or listen to calming music while lying in front of a fan.

  1. Show Compassion and Kindness to Yourself

  • Acknowledge that feeling anxious in the heat is a valid experience and treat yourself with kindness.

  • Example: When you start to feel overwhelmed, remind yourself that it’s okay to feel this way and take a moment to care for yourself.

  1. Learn to Be Present in the Moment

  • Focusing on the present can help reduce anxiety by diverting your attention from worrisome thoughts.

  • Example: Engage in grounding exercises, such as focusing on your senses – what you can see, hear, touch, taste, and smell.


Explore More: 10-Day Nervous System Reset Challenge To support you further in calming your anxious response and beginning to regulate your nervous system overall, I invite you to join my 10-day Nervous System Reset Challenge. This challenge offers daily practices and the science behind them to help you develop lasting tools for managing anxiety and improving your nervous system regulation.


Navigating anxiety in the heat of summer can be challenging, but with the right strategies and mindset, it's possible to find relief and comfort. Remember, you are not alone in this experience, and your feelings are valid. By implementing these proactive tips and calming techniques, you can learn to manage your anxiety more effectively and enjoy the warmer months.


Sending love,

Dr. Carly

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