Beating the heat: strategies for maintaining mental health during the “dog days” of summer

The “dog days” of summer—marked by relentless heat, long daylight hours, and sometimes a sense of stagnation—can take a toll on mental health. The oppressive weather may lead to fatigue, irritability, and even seasonal depression. But with a few adjustments, you can protect your emotional well-being and stay energized throughout the long Lowcountry summer.

1. Stay Hydrated and Nourished
Physical well-being directly impacts mental health, and dehydration and/or poor nutrition can heighten stress and fatigue. Keep a water bottle handy and aim to drink enough fluids throughout the day. Choose for refreshing, nutrient-rich meals like fresh fruits, lean proteins, and leafy greens to support energy levels and mood stability. Take extra care to keep your blood sugar in a healthy range if that is a concern.

2. Manage Your Exposure to Heat and Sun
Excessive heat can drain energy and trigger discomfort, exacerbating feelings of irritability or exhaustion. To maintain balance, schedule outdoor activities during cooler parts of the day—early morning or evening. Sunscreen and protective clothing can prevent physical distress that may impact mood.

3. Prioritize Sleep Hygiene
Longer daylight hours may disrupt sleep schedules, making it harder to feel rested. Stick to a consistent sleep routine by maintaining a dark, cool sleeping environment and avoiding excessive screen time before bed. If necessary, use blackout curtains or a sleep mask to enhance restfulness.

4. Embrace Mindfulness and Relaxation Techniques
Heat-related stress can contribute to anxiety and irritability. Incorporating relaxation techniques such as deep breathing, meditation, or yoga can help regulate emotions. Cooling activities like swimming or even placing a cold compress on pressure points can offer physical and emotional relief.

5. Stay Socially Engaged

Summer can sometimes feel isolating, particularly if routines change or social opportunities dwindle. Make a point to connect with friends and loved ones, whether through casual outings, virtual meetups, or community events. Maintaining social bonds helps combat feelings of loneliness and boosts emotional resilience.

6. Adjust Expectations and Find Enjoyment
The season brings unique challenges, especially in an area that receives so many Summer visitors, but it also offers chances to slow down and embrace small joys. Instead of pressuring yourself to be excessively productive, focus on meaningful experiences—reading a book in the shade, trying a new summer recipe, or exploring creative hobbies.

By taking a few simple steps to prioritize well-being, the summer heat doesn’t have to dictate your mental state. With modest adjustments, you can stay cool, calm, and emotionally balanced, even during the dog days of summer.

Alex Barry, MA, LPC-A. is the acting Executive Director of Mental Health America of the Lowcountry, providing daily adult group mental health counseling programs in Bluffton and Beaufort for clients with schizophrenia, bipolar disorder, depression, anxiety, PTSD and more.