Managing Your Mental Health in the Summer Heat

There’s something about summer that stirs something deep in us. The long golden evenings. The smell of warm earth. The way the light lingers as if the day itself doesn’t want to say goodbye.

And yet—if you’re honest—summer doesn’t always feel the way it’s supposed to.

Maybe the heat leaves you irritable in ways that surprise you. Perhaps the longer days are disrupting your sleep, and you’re waking up groggy and out of sorts. Or maybe everyone around you seems to be celebrating the season while you feel vaguely overwhelmed, wondering why you can’t just… enjoy it.

If any of this sounds familiar, you are not alone. And there is nothing wrong with you.

The truth is, summer heat has a real and documented effect on our mood, our sleep, our nervous system, and our mental wellbeing—especially for those of us over 60, whose bodies are more sensitive to temperature regulation than we often realize. What we feel isn’t weakness. It’s physiology.

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What Heat Actually Does to the Brain and Body

Here’s what I’ve observed in my practice over many years: women often come in during summer months feeling more anxious, more irritable, more fatigued—and they blame themselves. “I should be enjoying this,” they say.

But your brain doesn’t read the calendar. It reads your body temperature.

When we’re exposed to sustained heat, our bodies work hard to cool down. That effort draws on the same physiological resources your nervous system uses to keep you calm and regulated. Add disrupted sleep—because heat notoriously shortens deep, restorative sleep—and you have a recipe for frayed nerves, low mood, and exhaustion that has nothing to do with your attitude or your resilience.

For women in our 60s and beyond, this can be more pronounced. Changes in how our bodies regulate temperature, combined with medications that can affect heat tolerance or hydration, mean that summer affects us differently than it did at 40. This is simply worth knowing—and honoring.

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Gentle Strategies That Actually Help

The good news is that small, thoughtful changes can make a meaningful difference. You don’t have to overhaul your life—just attune to what your body is asking for.

Stay ahead of the heat, gently. Try doing your walking, gardening, or outdoor time in the early morning or evening hours when the air is softer. Let the midday heat be a cue to rest, read, or do something quieter indoors. This isn’t retreating—it’s listening.

Hydrate like it’s your part-time job. Mild dehydration affects mood and cognition more than most of us realize. Keep water nearby, infuse it with cucumber or mint if plain water feels boring, and consider herbal iced teas. Hibiscus and lemon balm are two of my favorites—cooling and gently calming for the nervous system.

Protect your sleep sanctuary. Heat is one of the great sleep disruptors. If you can, keep your bedroom a few degrees cooler than the rest of your home. A fan, lighter bedding, and a cool shower before bed can all help your body make the transition into sleep more gracefully. When sleep suffers, everything suffers—so this is worth the attention.

Lean into the long evenings, gently. This is the hidden gift of summer that we sometimes miss when we’re just trying to cope with the heat. The light at 7 or 8 in the evening is extraordinary. Sitting outside with a cool drink, watching the sky change—this is medicine for the soul. Let yourself receive it without needing to be productive.

Watch for mood changes without judgment. If you notice you’re more irritable or sad, more anxious or withdrawn, gently ask yourself: Am I hot? Have I slept? Have I had enough water? Have I had a moment of quiet today? So often, the answer to those simple questions points us toward what we need.

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A Word About Joy

Summer is beautiful and summer is hard, and both of these things can be true at once.

You don’t have to love every season the way everyone else seems to. But I do hope you’ll find something in these long, bright days that feels like yours—a corner of the garden in the cool of morning, an evening walk with your dog, a book in a shaded chair. Something small that tethers you to the goodness of being alive and present in this season.

Your nervous system doesn’t need grand gestures. It needs small, consistent moments of safety and pleasure. Those add up. They always do.

Take good care of yourself this summer. Drink your water. Rest in the heat. Step outside in the golden light.

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