Effectively Managing the Heat of Summer

“Hot Enough For Ya Day” is celebrated on July 23rd. At this point in the summer, you are probably feeling the heat! For many, Summer is enjoyable with the sun, being around water and long days. However, it’s important to be hydrated and safe to avoid heatstroke! The extreme heat that much of the country is experiencing can also have significant impacts on mental health including irritability, depression and aggression (psychiatry.org). But don’t worry! Dialectical Behavior Therapy (DBT) skills can help!

• PLEASE Skills:
• • • Take care of your physical body to reduce emotional vulnerabilities and regulate mood:
      • Stay hydrated! 
        • Drink plenty of water.
        • Eat water rich foods like Watermelon, Cucumber, Celery, Etc. 
          • This can also be an effective Self-Soothe Skill! Soothe your senses with the cool taste!
      • Take breaks from the heat/sun. ☀️
      • Eat regularly. Small, nutritious meals to reduce being hangry and not feeling well. 
      • Avoid exercising in high heat. It’s better to exercise in early mornings, late evenings or gym/controlled environment.

• TIPP

• • • Tip the temperature! Communicate to your brain and nervous system that you are safe and it’s okay to calm down. This causes the “dive response” to occur. Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart. This response can actually help regulate your emotions.
    • To do this, practice:

• An Ice Dive:

• • • • • Submerge your face in a bowl of cold water for about 30 seconds
        • Holding your breath, put your face in a bowl of cold water,
        • or hold a cold pack (or zip-lock bag of cold water) on your eyes and cheeks.
        • Hold for 30 seconds. Keep water above 50°F.

• Use an Ice Pack:

• • • • • Hold your breath for about 30 seconds (can do in 10 second reps) & place an ice pack over your eyes and cheeks, as you lean forward. 

• Take a Cold Plunge!

• • • • • Take a dip in the ocean, cool pool or tub!
    • • *Caution: Very cold water decreases your heart rate rapidly. Intense exercise will increase heart rate. Consult your health care provider before using these skills if you have a heart or medical condition, a lowered base heart rate due to medications, take a beta-blocker, are allergic to cold, or have an eating disorder.

• Paced Breathing

• • • • To keep your nervous system calm!
      • Deep breaths into your belly & longer slower breaths out.

• Protect self from the intense sun:

• • • UPF Clothing & Hats
    • Sunscreen
    • Sitting in the shade

• Pleasant Activities/Pleasant Events:

• • Enjoy Summer with activities you enjoy!
    • Go swimming!
    • Go to the Beach!
    • Enjoy eating refreshing beverages or eating watermelon or a popsicle!
    • Take a break inside with fans or air conditioning.

 

Written By: Nora Josephson LMFT, LPC, Clinical Operation Director

Photo Credit: Krissara Lertnimanorladee on Unsplash

Resources:

https://nationaltoday.com/hot-enough-for-ya-day/

https://www.psychiatry.org/news-room/apa-blogs/extreme-heat-can-take-a-toll-on-mental-health