Have you ever noticed how we lose our temper when the mercury rises? It’s not just your imagination – the heat really does make us more irritable. And this isn’t just anecdotal; experts say there’s solid science behind why we become so irritable during the summer.

“Extreme heat can really make people irritable. When the temperature rises significantly, a number of changes occur in our body and mind, which can lead to increased irritability,” says Dr Vijayashree Bajaj, psychologist and mental health coach at MediMind.

Moreover, there are more than one reason that can make you feel depressed like lack of sleep, hormonal changes and dehydration etc.

Let us understand in detail:

lack of sleep

Trying to get a good night’s sleep in the summer can be a nightmare. High temperatures can disrupt our sleep cycle, leading to restless nights and groggy mornings. Lack of sleep is a major cause of irritability. When we’re tired, our ability to deal with stress and regulate our emotions is affected.

Dr Bajaj says, “Sleep deprivation is a significant cause of heat-related irritability. On summer nights, people often struggle to get a good night’s sleep due to the discomfort caused by the high temperatures. Sleep deprivation can increase emotional reactivity, making a person more vulnerable to irritability and mood swings.”

Hormonal Changes

This may surprise you, but heat can also affect your hormones. High temperatures can trigger the release of stress hormones like cortisol. When cortisol levels rise, we can feel anxious, restless, and yes, irritable.

“An increase in the stress hormone cortisol is just one of the hormone changes caused by extreme heat, which can affect mood and increase feelings of stress and anger. Heat can also affect the balance of other hormones involved in mood regulation, such as oestrogen and testosterone,” says Priyanka Kapur, a Mumbai-based psychologist and psychiatrist.

Psychological effects

When the temperature rises, our bodies have to work harder to cool down and our heart rate also increases. This extra effort takes a toll on our mental state. Imagine you are stuck in traffic on a humid day without air conditioning. Your patience runs out along with your sweat, and everything seems more frustrating.

Kapoor says, “Prolonged exposure to heat can cause mental fatigue, impair cognitive performance and make it difficult to concentrate which can increase frustration levels. Extreme heat can also aggravate symptoms of anxiety and depression in people who already suffer from mental health disorders as it can cause stress and discomfort.”

What do the studies tell us?

Studies show that violent crimes such as murder and aggravated assault are more likely to occur when temperatures rise. Even in controlled environments such as prisons, a 2021 study reported an 18 percent increase in violence among inmates on extremely hot days. Additionally, hot days pose a higher risk of suicide because people may turn their anger inward.

Research has confirmed that some people are angrier and more prone to attack when they feel hot. For example, one experiment showed that people who played video games in a hot room were more consistently mean to their gaming partner than those who played in a cool room.

Dealing with the heat

So, what can you do to keep yourself calm? Here are some tips:

stay hydrated: Drink plenty of water to keep your body cool.

Know your triggers: Identify what usually stresses you out. If crowds make you irritable, avoid busy places during rush hours. If certain people stress you out, limit your time with them or surround yourself with friends who can help you.

Understand the contributing factors: Ask yourself if you are tired, hungry, stressed or anxious. Recognising these can help you better manage your reactions.

Stop and consider: Think before you do or say something. Take some time to calm down and think about the consequences of anger.

Focus on the breath: Calm yourself by breathing intentionally: Breathe in four times, hold four times, and exhale four times. Repeat four times to help slow your heart rate and clear your mind.

Control what you can control: Remember, you can only control your reactions, not external events or other people’s behavior. Focus on managing your feelings and reactions.

Memorization

It’s not just you – heat affects us all. Paying attention to how it affects your mood can help you better manage irritability.