The scorching summer heat and radiant sunshine should be a season of energy and joy. However, many people find themselves more prone to irritability and anger during this season. With the long-awaited arrival of summer finally here, why are our emotions so difficult to control? Psychologist and mindfulness expert Patricia de la Fuente explains the science behind this and offers coping strategies.
1. Why Summer Makes Us Irritable
(1) Physiological Stress Caused by Heatwaves
As temperatures rise, the body’s physiological responses change. Heatwaves activate the sympathetic nervous system, which keeps us alert. This leads to increased heart rate, sweating, and muscle tension. These physiological changes can cause discomfort, which in turn affects mood. Patricia de la Fuente explains, “The heat can make us feel exhausted, and this discomfort can easily turn into irritability and anger.”
(2) The Impact of Lack of Sleep and Dehydration
Besides the heat itself, other summer factors can exacerbate mood swings. The longer daylight hours in the summer often alter people’s sleep schedules. This, coupled with the high temperatures that affect sleep quality, leads to sleep deprivation for many people. Patricia de la Fuente notes, “Lack of quality rest can increase irritability.” Dehydration is also a common problem in the summer, causing not only headaches but also fatigue, confusion, and low mood.
(3) The Impact of High Temperature on Emotional Regulation
Some studies have shown that in hot environments, activity in the brain’s prefrontal cortex decreases, while the reactivity of the amygdala increases. This means that people are more impulsive and have a harder time staying calm. Patricia de la Fuente says, “After a night of sweating and sleep deprivation, waking up exhausted and easily losing your temper is normal.”
2. Groups at High Risk for Summer Mood Disturbances
While high temperatures affect everyone, certain groups are more susceptible to mood swings. Patricia de la Fuente mentions the following groups as being particularly vulnerable:
- Heat-intolerant people: Those who are already sensitive to heat will experience even greater discomfort in high temperatures. – Children, adolescents, and the elderly: These groups have relatively weaker bodily regulation abilities and are more susceptible to the effects of high temperatures.
- People with anxiety or poor emotional control: People with pre-existing anxiety or poor emotional regulation are more likely to experience emotional upsets in hot weather.
3. How to Cope with Summer Irritability
(1) Maintain a Healthy Diet
Patricia de la Fuente emphasizes that the impact of diet on mood cannot be ignored. In summer, choose fresh, light, and water-rich foods, such as fruits, vegetables, and salads. These foods not only help maintain fluid balance but also boost your mood. At the same time, avoid overeating, which can increase physical discomfort.
(2) Stay Hydrated
Maintaining adequate hydration is key to managing mood in the summer. Patricia de la Fuente recommends drinking water before you feel thirsty, not just until you feel thirsty. This not only prevents fatigue but also improves concentration and helps maintain emotional balance.
(3) Find a Quiet Space
Set aside a few minutes each day to do something you enjoy, such as reading, meditating, or listening to music. These activities can help you slow down and relieve stress. Patricia de la Fuente says, “Even on vacation, don’t overschedule. Allow yourself some quiet time alone.”
(4) Cooling Measures
During hot weather, avoid outdoor activities as much as possible. Take a walk in the early morning or evening, avoiding the hottest times of the day. If conditions permit, taking a cool shower or bath, or seeking air-conditioned accommodation, can effectively alleviate the discomfort of the heat.
(5) Mindfulness and Breathing Practices
Mindfulness and mindful breathing exercises can help you reset your mind and body and relieve stress. Patricia de la Fuente recommends practicing simple breathing exercises several times a day. This not only helps you listen to your body’s needs but also helps you stay calm and avoid impulsive reactions during emotional fluctuations.
(6) Self-Care
Summer is a great time to practice self-care. Paying attention to your physical and emotional needs and maintaining a healthy lifestyle not only improves your emotional well-being but also helps you connect better with others.
Summer’s high temperatures affect not only our bodies but also our emotions. By understanding how heat affects our mood, we can adopt effective coping strategies, such as maintaining a healthy diet, staying hydrated, seeking quiet spaces, practicing cooling measures, and engaging in mindfulness and self-care. These strategies can not only help alleviate summer irritability but also improve our overall quality of life. Let’s stay calm and enjoy the sunshine this summer.
