Beat the Heat With Mindfulness

Quick answer: Beating the Texas summer heat with mindfulness means moving toward what nourishes you instead of just hiding indoors on autopilot. Turning your attention to irritability rather than distracting from it, reconnecting with people, and keeping a daily appreciation journal can turn the most stifling weeks of an Austin summer into some of the most restorative.

Yes, it's that time of year again in Austin, Texas—when it feels too hot outside to live, much less breathe. Traffic feels worse at every red light, fewer people are out enjoying the city, and even outdoor lovers retreat from the trails just to get from one air-conditioned place to another. Written by Julie Hassler, LPC, this reflection offers a mindful alternative to simply waiting out the heat.

Why does summer heat put us in a bad mood?

Because when all you can feel is the heat, it crowds out everything else—what you see, hear, and smell—leaving you overwhelmed, short-tempered, and irritable.

For most of the year it's easy to enjoy hiking, biking, and the outdoors. But in deep summer the heat takes its toll; it can feel oppressive and slow you down. The common response is hibernation: no outdoor plans during daytime hours, hours lost in front of the TV or computer, on autopilot until the first fall cold front arrives.

How can mindfulness help during a Texas summer?

By putting down the distractions and simply being with what's there—including the bad mood itself.

Staying cool isn't the same as living mindfully. Instead of needing distraction to change an irritable mood, try turning your attention to it. Spend time with it. Open yourself up to it. And alongside looking inward, look outward: the season that seems so stifling can reveal what you've been missing—more time with loved ones, reconnecting with friends, a new book, quiet time by yourself, and gratitude for the chance to catch up on things you've been putting off. This "turn toward the feeling" skill is also central to mindfulness-based therapy.

What is an appreciation journal and how do I start one?

An appreciation journal is a daily list of five things you're grateful to have in your life—with a twist: challenge yourself to add five new things each day.

The list starts with the basics—a roof over your head, people you love, a job. But adding new items daily makes the lists more interesting and diverse, and it stretches your perception of everything there is to appreciate. Living mindfully, in appreciation of the present moment, is not an easy task; a simple journal makes it concrete. The summer heat may never make the list—but that first fall breeze definitely will.

Moving toward what nourishes you

Instead of moving away from the blistering heat, move toward the things that nourish you: presence, connection, gratitude, and rest. Try it this summer and see what new things you come up with. And if irritability or low mood lingers beyond the season, talking with a therapist through individual counseling can help you understand what's underneath it.

Getting started. If summer stress, irritability, or restlessness is wearing on you, mindfulness skills can help—and so can support. Our mindfulness therapy team in Austin can help.

Frequently asked questions

How do I practice mindfulness when I'm stuck indoors?

Put down the phone or turn off the TV and just be. Notice what's present—including irritation—without judgment, and use the time to reconnect with people, read, or enjoy quiet time alone rather than defaulting to distraction.

What should I write in an appreciation journal?

List five things you're grateful for each day, starting with basics like your home, loved ones, and work. Then challenge yourself to add five new items daily—the growing variety stretches your sense of what there is to appreciate.

Does avoiding a bad mood with distraction work?

Not for long. Distraction keeps you on autopilot. Mindfulness suggests the opposite: turn your attention toward the mood, spend time with it, and open up to it—which often loosens its grip.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.