How to reduce hot weather induced anxiety

For many of us, the unusually prolonged hot weather has become another source of stress. And that’s because we’re simply not used to it.  Anything outside of our comfort zone by definition, is uncomfortable.  And that discomfort creates stress and anxiety.  We can’t control the heat….

But here’s something worth considering:

Our brains are wired to spot risk – anything that is not ‘usual.’ It’s one of the reasons we’ve survived as a species. Unfortunately, this means we focus on everything that’s difficult rather than everything that’s possible.

The weather itself isn’t stressful.

It’s our thoughts about the weather that create much of our emotional experience.

That doesn’t mean pretending you’re not hot or ignoring genuine discomfort. It means recognising that alongside the inconveniences are opportunities that only exist because the weather is different.

Instead of asking:

“Why is this weather making everything harder?”

Ask yourself:

“What can I do today that I couldn’t do if it were raining?”

It’s a tiny shift in perspective, but it changes what your brain focuses on.

Perhaps you could:

• Eat breakfast in the garden.
• Enjoy an evening walk.
• Read a book under a tree.
• Have a picnic instead of eating indoors.
• Watch the sunset with an ice cream.
• Invite friends over for an impromptu barbecue.
• Paddle in the sea, a lake or even a stream.
• Wander around a garden centre and enjoy the stunning flowers before having a nice cool drink in the cafe

These aren’t just pleasant activities that you can only do on holiday.

They’re reminders that your life isn’t on hold because it’s hot. It’s simply different.

Our brains learn through repetition. Therefore, if all day long you’re thinking:

“I hate this weather.”

Your brain will be trained to make this association.

But if you deliberately notice moments of enjoyment, your brain begins collecting the evidence that this is true instead.

Neither perspective changes the temperature.

But the thoughts will determine how you feel.  And one will make the experience much more positive!

A great way to reduce stress is to stop expecting yourself to perform exactly as you would on a cool autumn day.

Your body is working harder to regulate its temperature, so your energy naturally changes.

Give yourself permission to adapt.

Could you:

• Start important tasks earlier in the day?
• Drink more water before you actually feel thirsty?
• Take five minutes in the shade instead of pushing through?
• Accept that today might be a day for progress rather than perfection?

Rather than fight the heat, work with it – it is far less exhausting!

Anxiety is a response to a perceived loss of control.

Yet even when we can’t change the weather, we can choose where we place our attention.

We can choose whether we spend the next week focusing on everything that’s uncomfortable…

…or we can make decisions that create memories that will bring a smile to our faces when we’re wrapped in jumpers complaining about the rain in November.

The weather will change.

The question is:

When you can’t change your circumstances, you can reduce your anxiety by changing your thoughts.

Thoughts become feelings.

And when you change the dialogue happening inside your own mind, you can change how you feel.

So right now, pause and notice the dialogue in your head.  Are you telling yourself…”yes but….” or are you inspired to give this a go?

Now there’s a thought…..

Caroline Cavanagh, the Anxiety Alchemist, is an anxiety specialist  and hypnotherapist in Salisbury, Wiltshire.  She is an author and mental health speaker and loves showing people how you can change anxiety from something you struggle with, into a catalyst for growth.  Let’s chat.