Britain is once again under a swathe of amber and yellow heat-health alerts from the UK Health Security Agency, as the nation enters its fourth heatwave of the summer.

After months of persistently high temperatures, the prolonged hot weather is now raising concerns beyond physical discomfort, with experts highlighting its significant impact on mental wellbeing.

This sustained heat has led to a growing recognition of 'heatwave anxiety', a condition affecting individuals grappling with the psychological strain of the relentless warmth.

To better understand this emerging issue, Dr Henk Swanepoel, a consultant clinical neuropsychologist at Cygnet Health Care, has outlined the key factors contributing to heatwave anxiety and shared valuable advice on how to manage its effects.

**What is heatwave anxiety? **

“Heatwave anxiety is a psychological and physiological reaction where extreme heat triggers stress, panic and emotional distress,” says Swanepoel.

Extreme heat can impact neurotransmitters in the brain.

“Serotonin and dopamine are the two neurotransmitters that control things like happiness and mood stability. Therefore, if there’s fluctuations in these neurotransmitters, then that can lead to feelings of irritability,” explains Swanepoel.

Heatwaves can also affect cortisol release in the body.

“Higher temperatures force the body to work harder to cool down, and that additional energy can raise levels of stress hormones such as cortisol and adrenaline which mimics feelings of panic,” says Swanepoel.

Sleep disruption during heatwaves can also exacerbate these feelings.

“Warm nights can sometimes stop the body from reaching the deep-sleep phase, which reduces the brain’s capacity for emotional regulation and makes people far more sensitive to daily stress and heatwave anxiety,” notes Swanepoel.

As well as this biological stress response, Swanepoel adds that he thinks heatwave anxiety is also partly driven by what many people refer to as ‘eco-anxiety’.

“Eco-anxiety is a chronic fear of environmental changes and the psychological distress regarding climate change that is driven by rational awareness of ecological crisis,” he explains.

“We continuously talk about the heat and how the heat is affecting everyone around us, so I think heatwave anxiety has more of an immediate focus on we are currently experiencing today.”

What are some common signs of heatwave anxiety?

A sense of helplessness is key sign of heatwave anxiety.

“When people experience heat all the time and feel like they can’t escape it, they might feel a sense of helplessness and feel trapped,” highlights Swanepoel.

“This loss of control often coincides with a sense of vulnerability.”

Constant feelings of anxiety around climate change is another common sign.

“If you have a constant concern and distress about climate change and what is happening in the world, that could be eco-anxiety,” says Swanepoel.

Furthermore, feeling unable to open up about these uncomfortable feelings due to social pressure is an additional sign to look out for.

“The cultural expectation is that people should be happy in the sun all the time, so some people might avoid saying or try to hide the fact that it is affecting them physically and mentally,” says Swanepoel.

As spikes in temperature become more common in the UK, here are some tips on how to manage heatwave anxiety:

Cool yourself down

“Find strategies to help you deal with this temperature shock that help you cool down,” recommends Swanepoel. “For example, place an ice pack or something cold onto your wrists, chest, or the back of your neck.”

**Reframe your mindset about your symptoms **

“Remind yourself that your racing heart and sweat are normal biological cooling mechanisms and that it’s not a psychological panic attack,” says Swanepoel.

Try breathing and mindfulness techniques

“Controlled breathing and mindfulness breathing might help,” suggests Swanepoel.

“Inhaling in for a couple of seconds, holding it, and then breathing out slowly can actively help switch off your nervous system’s fight-or-flight response.”

Stay hydrated

“Try to drink cold water consistently throughout the day because dehydration also directly causes dizziness, a rapid heart rate, and mimics panic symptoms,” says Swanepoel.

Stop fighting the weather mentally

“Acknowledge that the day will be uncomfortably hot and try to manage your environment so that you don’t get direct exposure to sunlight,” advises Swanepoel.

Step away from news and forecast apps

“Try to limit your exposure to climate news and weather apps,” recommends Swanepoel. “If you are constantly looking at weather apps, it will keep the narrative of your frustration going.”

Shift your social interactions where possible

Planning your day can help you feel more in control.

“It might be a good idea to shift some of your social interactions to lower energy indoor activities,” suggests Swanepoel. “For example, have your important meetings early in the morning or later in the evening rather than in the middle of the day when it’s hotter.

“Deciding what you are doing with your day can help give you a bit of a sense of autonomy and help you feel more in charge.”

Seek professional help

“If you feel like this is something that you cannot escape and the thoughts keep on ruminating through your mind and you cannot move on, that shows that this is starting to affect your emotional experiences and you might need help,” says Swanepoel.

“In addition, often people that are prone to mental health fluctuations can feel a little bit more depressed and if you feel like your medication is not as effective as it should be, immediately reach out to your GP.”

He also recommends listening to feedback from loved ones.

“If you get feedback from your friends and family, saying that they have noticed that you’re constantly negative and are always talking about how horrible the weather is, maybe ask yourself if you need some additional support in dealing these frustrations,” suggests Swanepoel.