It’s been hot this summer. As parts of Canada have been engulfed in forest fires (including, it seems, my parents, who were evacuated from their homes last week, and are now safely home – thank you firefighters of Newfoundland!), and our air quality is lingering towards dangerously low levels, it’s not the best time to feel the heat. I’ve noticed a trend with my PMDD clients lately – symptoms are worse right now.
For anyone with PMDD (Premenstrual Dysphoric Disorder), symptoms often follow a reliable pattern: worse in the darker/winter months, and better in the lighter/summer months. That, added with increased movement and activity, typically means we feel better in June, July and August. Except, of course, when there’s a constant extreme heat warning. Oppressive heat, humidity, and disrupted routines of summer can intensify both the physical and emotional symptoms of PMDD.
How Heatwaves Make PMDD Symptoms Worse
- Sleep Disruption
Hot, humid nights can make it hard to fall and stay asleep. For people with PMDD — who often already experience insomnia, restless sleep, or fatigue — this lack of rest amplifies emotional and physical symptoms.
- Heat-Induced Fatigue
Heat drains energy. When you’re already feeling exhausted from PMDD-related fatigue, the summer heat adds another layer of exhaustion that can feel overwhelming.
3.(Even more) Irritability and Mood Swings
Extreme temperatures can make anyone feel irritable or agitated. Combine this with the hormonal mood shifts of PMDD, and small annoyances can trigger major emotional responses.
- Dehydration and Electrolyte Imbalance
Sweating more leads to fluid loss. Dehydration can worsen brain fog, dizziness, and fatigue — all common PMDD symptoms — and can also affect serotonin regulation in the brain.
- Social and Environmental Stressors
One of the beautiful things about summer is that there’s so much going on – socially and with travel. These obligations and social pressure can impact our PMDD the wrong way. Instead of feeling engaged and rested, we’re left feeling overwhelmed, anxious, and exhausted.
- Hormonal Vulnerability to Temperature Shifts
Though research is still emerging, there’s evidence that hormone levels (like estrogen and progesterone) may be influenced by environmental temperature and light exposure, which could influence how PMDD symptoms show up in the summer months. Generally we feel better in the summer months, but with intense heat, our bodies are further thrown off.
How to Cope in the Heat
- Prioritize Sleep Hygiene
- Use fans or AC to keep your bedroom cool. I have a ceiling fan right above my bed, which helps tremendously!
- Take a cool (or cold) shower before bed.
- Stick to a consistent sleep schedule, even on weekends.
- Use blackout curtains to reduce light exposure and keep your room cooler. Keep your curtains closed all day to reduce sunlight and heat in your bedroom.
- Stay Hydrated
Lots of water is important, as is paying attention to electrolytes. You can try: Coconut water
- Electrolyte tablets or drinks
- Homemade drinks with a pinch of salt and lemon
- Adjust Your Exercise Routine
Exercise can help regulate hormones and mood, but in extreme heat, we need to be smart about how we are exercising. Try early morning or evening walks/runs when the weather is cooler, or switching to indoor workouts. On really hot days, perhaps switch to gentle stretching or yoga.
- Cooling Techniques for the Body and Brain
- Use cooling towels or ice packs on your neck/wrists.
- Keep a handheld fan or misting spray with you.
- Wear loose, breathable clothing (natural fibers like cotton or linen).
These small adjustments can help regulate body temperature and reduce irritability.
- Support Your Mental Health
- Track your cycle to anticipate symptom flare-ups.
- Practice self-compassion — you’re not lazy, dramatic, or overreacting.
- Avoid over-scheduling yourself during your luteal phase.
- Seek out quiet time, whether that means meditation, journaling, or simply unplugging.
- Talk to a Professional
If you’re struggling with PMDD, especially during the summer months, a healthcare provider can help. There are treatment options ranging from lifestyle changes to SSRIs, hormonal treatments, and nutritional support.
About Payton Newby
Payton Newby holds her Masters degree in Counselling Psychology from Yorkville University, and is focused on individual and group therapy for children, teens, young adults and adults. Her therapy approach includes a blend of client-led, CBT, DBT, and solution-focused therapy. Payton has facilitated a number of group programs, mainly helping to host Impart’s monthly PMDD Group Zoom Program.
As a teen, Payton was diagnosed with ADHD, and has found a number of approaches to help, including mindfulness, exercise, coaching/skill building, and talk therapy. If you’d like to work with her, you can book time with Payton here.