The Heat Is Making Me Irritable: How a Tropical Climate Can Affect Your Mental Health
Science explains why high temperatures trigger stress, mood swings, and anxiety—and what you can do about it.
It’s 32°C outside. You’re on your way to work. The jeep is full and cramped, passengers are almost glued to each other. Your clothes are sticking to your body. Sweat is trickling down your temples, neck, and back. You feel a pit stain forming under your blouse. You’re so uncomfortable that you almost want to curse the sun, and everything under it. Everything is just irritating.
Don’t worry, it’s normal.
The smallest inconvenience can feel ten times worse in a tropical country where heat and humidity can be relentless, especially during rush hour when you may have to share space with hundreds of other people. Someone accidentally steps on your foot and suddenly you’re having a dramatic internal monologue about personal space. Not to mention the loud honking from cars, as if it can magically part the traffic like the Red Sea. Every sound and movement feels like an attack.
It’s not you. It’s science. So let’s break it down: why does heat make us so cranky?
How environmental stressors affect us
When the heat becomes too hot to handle, it’s not just a matter of physical discomfort. It becomes a physiological and psychological stressor. Mary Grace Yuen S. Laguting, RPm, RGC, a registered psychometrician and licensed guidance counselor with MindNation, currently pursuing her Master of Science in Clinical Psychology, explains that our bodies are constantly working to maintain a stable internal temperature (homeostasis), but when exposed to high temperatures and humidity, that system starts to struggle.
“Stress is often the immediate outcome of these disruptions,” she says, and the more time we spend under scorching heat and other stressors, there’s a tendency for stress to become distress. Your body is built to handle short bursts of stress, but not a constant cycle of traffic, heat, and overstimulation from environmental stressors.
In response, the body increases its sympathetic nervous system, the same system responsible for your “fight-or-flight” response. Your heart rate increases, sweat production goes into overdrive, and cortisol (the stress hormone) starts to rise. You’re not just sweaty, you’re stressed, even if you’re sitting completely still. Globally, research has shown a rise in aggression and mood swings during heat waves in the US and Europe. But for tropical countries like the Philippines—where scorching days are a year-round reality—the psychological toll can be even more constant. Worst case scenario: heat stroke.
It doesn’t stop there. A study reveals that exposure to heat can reduce a person’s cognitive function, lower their tolerance to stress, and decrease their ability to regulate emotions. In other words, your brain is working overtime to help you keep your cool.
Laguting says that unmanaged distress makes us prone to anxiety, depression, and other mental health challenges. In fact, exposure to high temperatures is known to worsen symptoms of anxiety and depression. So, heat doesn’t just make us grumpy, but it also opens the door to more serious health effects, both physically and mentally.
Dermatologists also note that extreme heat and stress can take a toll on our skin—causing oiliness, breakouts, and dehydration. That’s why heat-proofing your skincare routine (think lightweight hydrators, mattifying sunscreens, and cooling mists) goes hand-in-hand with caring for your mood.
Heat also rewires our social settings. We’re more likely to stay indoors, spend a significant amount of time online, and cut back on doing work-related activities when it’s hot outside. It’s hard to function when you’re under stress. Which is why having air conditioning is no longer a luxury in this climate.
How to manage climate-related stress
We can’t control the weather, that’s for sure. The sun will keep doing its thing, and the traffic will still exist. What we can do instead is to strengthen how we respond to these environmental stressors, says Laguting.
We can start by listening to our body. If it’s telling you to get under a tree, drink some water, or walk a little slower, don’t ignore it. Think of ways on how to make your daily commute more tolerable. Start small, like packing an extra shirt, or a face towel. Handheld fans are now a thing, so if you can buy one, get one. Bring a tumbler everywhere you go, just in case you need to rehydrate. And you will, trust me.
If your commute feels like a warzone, try listening to music, or a funny podcast. Anything that makes you feel a little more alive, but do it safely. Just make sure the volume’s low enough that you can still enjoy your break from reality while staying alert, especially in large crowds or unfamiliar areas.
Laguting also suggests “focusing our energy where it matters most.” Choose your battles wisely, as they say. Try not to engage in every little inconvenience the heat throws at you. Not every slow walker, or loud chewer, deserves to ruin your whole day.
Enduring the heat isn’t only about surviving high temperatures. It’s also about protecting your peace in a world that gives you a hundred reasons to lose it. You’re allowed to feel uncomfortable, irritable, even a little dramatic. It’s our body’s natural response, after all. But let this be a reminder that you’re also capable of responding with care, not just for others, but for yourself. So take the shade when it’s offered, take the seat when it’s free, take a breath when you’re overwhelmed. The heat may be relentless, but so are you.
