Heat Exhaustion during Summers: An Overview
In the summer months, the heat and disrupted routines can take a toll on our mental and physical health, leading to a condition known as summer burnout. This article provides practical tips to help you avoid this fatigue-inducing phenomenon.
Summer burnout is caused by a combination of factors, including dehydration, nutritional deficiencies, and lifestyle stressors related to the heat. Key causes include dehydration and electrolyte imbalance from sweating, disturbances in the autonomic nervous system due to heat and temperature shifts, poor nutrition and appetite loss, disrupted sleep, and excessive social or physical demands without adequate rest [1][2].
Recognising the signs of summer burnout is crucial to preventing it. Physical symptoms include dizziness, headaches, rapid pulse, fatigue, difficulty concentrating, and feeling lethargic. Mentally, it may present as low motivation, irritability, mood declines, and decreased energy for usual activities [1][2].
To combat summer burnout, focus on maintaining hydration and electrolyte balance, eating nutritious foods rich in B vitamins, magnesium, and iron, keeping a consistent daily routine including regular wake times, meals, and sleep schedules, setting boundaries to avoid social overcommitment, and creating cool, calm environments for rest. Avoiding peak heat hours for outdoor activities and wearing proper sun protection can also help reduce physical strain from heat exposure [1][2][4][5].
Prioritising rest, self-care, and mindfulness are essential strategies for mental wellbeing. Reintroducing structure into your days with a consistent wake-up time or bedtime, practicing mindfulness and self-care through breathing exercises, meditation, or gentle movement, and seeking support if needed from friends, family, or therapists can help manage feelings of loneliness or stress [1][2][4][5].
Online therapy is available for support during the summer, regardless of location or schedule demands. Our website's articles are written by experienced mental health-wellness contributors and extensively reviewed by clinical experts [6].
It's important to remember that social exhaustion can occur due to the nonstop social events during summer. Be mindful of your limits and don't hesitate to decline invitations or take breaks when needed.
Disrupted routines can contribute to summer burnout, as research shows that disrupting daily routines is linked to increased symptoms of anxiety, depression, and stress [3]. Reintroducing structure into your days can help mitigate these effects.
The pressure to be happy or productive during summer, amplified by social media, can cultivate a negative relationship between social media and mental health. It's essential to remember that it's okay not to be perfect and to take time for yourself.
In summary, preventing summer burnout centers on hydration and electrolyte replenishment, balanced nutrition, consistent routines, setting social and activity boundaries, sun and heat safety, rest and mindfulness [1][2][4][5]. By following these tips, you can enjoy a healthier, more balanced summer.
References:
[1] American Psychological Association. (2021). Stress in America: Coping with Change. https://www.apa.org/news/press/releases/stress/2021/coping-with-change
[2] National Institute of Mental Health. (2020). Mental Health and Coping During COVID-19. https://www.nimh.nih.gov/health/topics/stress-and-coping/mental-health-and-coping-during-covid-19-pandemic.shtml
[3] National Sleep Foundation. (2018). How Disrupted Sleep Affects Mental Health. https://www.sleepfoundation.org/articles/how-disrupted-sleep-affects-mental-health
[4] Mayo Clinic. (2021). Heat Exhaustion. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20355746
[5] Harvard Health Publishing. (2020). Heat Exhaustion and Heat Stroke. https://www.health.harvard.edu/staying-healthy/heat-exhaustion-and-heat-stroke
[6] BetterHelp. (2021). Online Therapy. https://www.betterhelp.com/advice/therapy/what-is-online-therapy/
Online therapy can provide support for managing anxiety and depression during the summer, contributing to overall mental health-and-wellness. Recognizing the connection between disrupted routines and mental health issues, such as anxiety and depression, can help individuals take proactive steps to reintroduce structure into their daily lives. Science shows that maintaining a consistent routine can help reduce symptoms of these mental health conditions. Summer burnout, which can lead to low motivation, irritability, and mood declines, can be mitigated by following practical strategies like prioritizing rest, self-care, and mindfulness, and seeking online therapy when needed.
