5 coping strategies for anxiety in the summer

Summer is often one of the most looked-forward-to seasons of the entire year, but it also one where people experience a lot of disturbance. Sleep and summer go hand in hand; with lighter days and warmer temperatures, routines are affected.

Similarly, with holidays booked, time spent looking after children, social gatherings and more, it’s not uncommon to experience anxiety in the summer.

In fact, an estimated 4% of the global population suffers from anxiety. If you don’t manage your anxiety, you may be at risk of further factors like depression, chronic stress and physical health problems. 

However, dealing with anxiety in the heat is not nice, but it can be managed with some coping techniques. Learn how to effectively deal with anxiety in the summer with us today.

What are the symptoms of anxiety in the summer?

Having anxiety in the summer is not the same for everyone; you may experience some symptoms, whereas others are totally different. Generally, some of the symptoms are: 

• Feeling hot and bothered
• Palpitations
• Shortness of breath
• Sweating
• Trembling or shaking
• Muscle tension
• Avoiding social situations
• Dehydration
• Dizziness

These are just a few symptoms of anxiety and feeling hot, not everyone experiences these but some do. Some of these symptoms can also be related to allergies so take time to think about and understand them. 

5 coping strategies to help with anxiety in hot weather 

If you think you might be experiencing anxiety this season, fear not there are some things in your control. There’s a variety of coping mechanisms you can try out; here are some of the most common ones:

Just breathe

It’s not the nicest, feeling like you can’t gain control when the weather is hot. Especially if you’re at a social gathering or an event you can’t seem to get out of it. To help you calm down and regain control, try practicing breathing techniques in advance before leaving the home.Breathing slowly and deeply can calm you diaphragm and help ease up symptoms linked to anxiety.

Try this: There’s a technique called the 4-7-8 breathing method. Whenever you’re feeling anxious, simply:

1. Close your mouth, breathe quietly in your nose and count to four. 
2. Then hold your breath and count to seven. 
3. Next, breathe out through your mouth and count to eight as you do it. 
4. Repeat this three times for four breath cycles. 

Stay hydrated 

It’s likely you know the importance of water and staying hydrated. If not, check out our article on how dehydration can impact your gut health. Anyway, if you’re not drinking enough water a day, you’re putting less electrolytes in your body. An imbalance of electrolytes can directly interfere with neurotransmitter production, especially serotonin, and increase cortisol production, triggering symptoms of anxiety and stress.

Keep away from alcohol 

Alcohol is a major substance that can dehydrate your body, so combining it with hot weather can sometimes be a recipe for disaster. If you’re hungover in the summer, there’s a risk of experiencing headaches, feelings of panic and worry. Moreover, drinking regularly can increase the likelihood of brain fog, adding to the confusion. 

Exercise 

If you’re experiencing anxiety in the heat, one of the best ways to beat it is to exercise. It might sound contradictory, as you’ll be getting a little bit hot and sweaty, but trust us, it helps. Try to opt for low-impact exercise, though, like tai-chi, walking, or yoga, as these can calm down your nervous system, reduce stress, boost your mood, and help you manage anxiety that little bit easier. 

Stick to a sleep schedule 

Whenever possible, try to get to sleep at around the same time each evening. Although it’s not always possible, trying to stick to the same time can reduce feelings of fatigue and irritation, which are key triggers of mood and anxiety. 

Supplements to help with summer anxiety

If you think you’re experiencing anxiety in the summer, there may be a few adjustments you can make to your lifestyle, like increasing your intake of certain vitamins and minerals. To get you started, we recommend the following: 

Nutra Relax

NutraRelax is a supplement that combines a range of natural ingredients that can support your sleep and stress, which are essential in the summer. The formula contains VB6 which plays a key role in protecting your psychological function and mind. It also combines a calming trio of natural oils from lemon balm, lavender and chamomile which helps contribute to healthy and relaxing sleep patterns ensuring you feel full of energy in the summer. 

Nutra Neuro

NutraNeuro is a cutting-edge supplement that has been consciously formulated to support brain health, cognitive function, and mental clarity. It contains calcium and magnesium, which help with nerve function, and L-tryptophan, which helps support the production of serotonin, aiding in a positive state of mind. 

Nutra Mag

NutraMag is a high-strength magnesium supplement that can support anxiety in hot weather. Magnesium is a natural relaxant, and it combines vitamin B3, B6, and B12, contributing to the reduction of tiredness and fatigue, which reduces the likelihood of anxiety. 

Conclusion

Overall, it’s not unusual to experience anxiety in hot weather, especially with so many changes to routine, diet, sleep and increased temperature. If you feel like you’re experiencing anxiety or are impacted by it, then try to take some time out to understand it.

When experiencing this in the moment, the 4-7-8 breathing method is often a good idea. Moreover, make sure you’re getting an adequate water intake, try to stay hydrated, and avoid alcohol and caffeine whenever possible.

If you feel you need additional support, why not try our supplements? You can browse our vitamins here.