Curd Rice, Head Baths, and Cotton Tops: Surviving Summer Anxiety in South Asia

I was diagnosed with Depression and Generalised Anxiety Disorder over a decade ago. Since then, I have reckoned with my mental health, made peace with it, cried in desperation, retreated into shells, re-emerged, gone for therapy, swallowed many pills, opened up about my conditions, relapsed, been disappointed with the dosage of my medication rising, and more. So so much more.

But, I have also developed a solid sense of what I am and what adversely affects the functioning of that me.

Summers are hard for me. Even when in Bengaluru, where the weather is famously mild and romantic, I struggled during the relatively hotter months. I know that everyone struggles when temperatures rise, but being anxious and on medication brings on a different level of tyranny when the air gets sultry.

It took me a while to recognise the pattern of discomfort:

1. My energy levels plummeted
2. I felt famished but unable to eat much
3. My head felt hazy, and my focus really dwindled
4. Brain fog dominated, and I zoned out often
5. I struggled to control my irritation at everything and everyone
6. I sweated, a lot!

What I did, and continue to do

There are no universal solutions when it comes to surviving summers as an anxious person, diagnosed or not, on medication or not. I write about these tips and hacks from a place of experience and a minor pedestal of mental illness seniority.

Watch your body’s reactions

Everyone’s body is different, so read up on resources but try not to generalise. You know your body the best, so take notes (mental or on paper) on how your body changes and reacts when the weather gets dry and hot. I usually notice an uptick in sweat, more stickiness on my skin, small boils on my face, and, sometimes, slight breathlessness, like I am feeling trapped or overwhelmed. It helps to notice what starts when and how deeply it affects you. A few bodies may show only mild and manageable changes, and you may not feel like starting something new to address them; other bodies may need more of your attention. Observation is your best starting point.

Dress lightly, mostly in cotton

Any anxious person will talk about “feeling their clothes too much” and hence feeling a spiral coming on! My suffocation is often the result of me wearing the wrong thing, especially during the daytime. I primarily use only cotton bedsheets, underwear, spaghetti tops, tees, and shorts. If your home environment allows for it, choose these shorter garments for the obvious comfort of more air flow. If shorter clothes are not possible, try wearing a size larger and let more air touch your skin. If you can get some ice packs, dab yourself wherever it feels good.

Hydrate, and not just with water

Drinking a lot of water - cold, iced, or room temperature - is a must. But also try to eat more fruits. I struggle to eat when it gets hot, so I try to consume watery stuff like oatmeal and room-temperature kanji. Some folks may like cold milk. Juices are so good - watermelon, sugarcane. Tender coconut water is fantastic, but it can be expensive if it's not native. Buttermilk is a South Asian favourite because it works like a dream - try plain, masala, flavoured, sattu, ragi. I would recommend that caffeine drinks, even if cold, be taken carefully, as they can dehydrate you and worsen your anxiety.

Take your medicines, on time

If you have a medicine regimen already, keep that up in the summer. If you feel that you are struggling without them, seek out credible therapists and medical professionals and ask for help. There is no shame in opting for medication - you are only choosing to take care of yourself. Note down your symptoms carefully and communicate them to whoever you choose to consult.

Get in the shower, or use a washcloth

Water can become scarce in the summer months, so not everyone can afford to take multiple showers, or sometimes any. If you are privileged enough to have access to water, take quick bucket baths, pouring from head down if your health allows for it. If not, then please befriend the glorious washcloth - simple, often made of cotton, and very useful! You can use it to sponge off your body multiple times in a day, using as little as a mug of water. Use it to keep your underarms, inner thighs, and underboobs dry. It can also provide light exfoliation action, but don’t scrub too hard. Where possible, use prickly heat powder for that cooling effect and to avoid pesky boils - research which ones are safe to use and if or not you are OK with fragrances. If you have any skin conditions, like eczema, you must ask a dermatologist for advice. A cool body fights anxiety well!

Don’t go hungry

Anxiety worsens when you are hungry. When checking in on myself and finding myself anxious, one of the first things I check is if I am hungry or have skipped a meal. Keep a few snacks around - biscuits, chivda, khakra, puffed rice - and make them a mix of sweet and savoury/spicy. I personally go for something sweet immediately, drink water, and then get to eating something more substantial. It’s like assuring your body that you acknowledge the problem and that the solution is coming. My stomach also dislikes heavy masalas, oils, and curries when it’s hot. I prefer curd saadam, khichdi, lots of raita, salads.

Keep your coping tools handy

Depending on how your anxiety shows up, keep your coping tools around. These could be paper bags, stress balls, journals or notebooks, comfort pillows or plushies, important phone numbers on speed dial, or music playlists.

Get some fresh air

This is a sure shot helper when the heat gets to you. Shifting the scenery calms down your body and mind, reminding it that it is safe and the world is bigger than the box it found itself in. But, if stepping out is hard due to anxiety and/or the heat, try short sections of open-window time - circulate the inside air, or be near a window. Just enjoying the outside view can help sometimes, even if you are sitting far away. You can also try making the inside air fragrant if it suits you - remember, though, lighting stuff like candles and incense in closed-off rooms is very risky, so always be cautious. I am a huge advocate of having a few plants around - they beautify your home, purify the air, and present you with a sense of calm when anxious.

Sleep some, and slow down afternoons

I sleep like a log during the summer months - it is often exhausted sleep, but I indulge in it without apologies. Afternoons are the hardest, so I stay awake till noon and then retire into a darker, cosier room to sleep or just lie down. On some days, I awaken only when the sun is down or when the harshest of the heat has passed. I strongly recommend a re-look at your daily schedule if you are anxious - move around your working schedule if you can, and make your ‘active’ hours different. These could be easier for home-workers. If you are in an office, a shop, or a factory, things are harder, I understand.

If you’re menstruating

Periods can be draining as hell, and no pad can absorb your anxiety as well! So, hydrate and hydrate some more! Eat well and eat good, change your sanitary products regularly, keep your body cool, and use any leaves or rights you have available to be kinder to yourself. Your body is going through a lot, and you deserve as much relief as possible.

Look at re-energising

Can some favourite food items help? Will a silly movie cheer me up? Will a few friends re-light my spark? Choose and use all, some, or others. Anxiety can tighten your muscles and worldview, so reconnecting with what makes you come alive is an important counter. When there is a lull in your anxious mind, go find some inspiration and joy.

Dim the lights, but watch your eyes

I despise overhead lights - literally, tubelights can kill my mood instantly. I have flooded my home with yellow and milder yellow floor and table lamps. To ease off anxiety and aid relaxation, pick more focused illumination instead of sharp, loud room lights. Yellow lights can be warming, yes, so pick wattage carefully. Spacing is everything when it comes to low lighting.

Don’t forget your scalp, or your hair

Wipe off sweat often, or take non-shampoo head baths - anxiety and heat often travel downwards. Too much sweat collection can also lead to some folks developing a cold, and you really don’t want one more problem in the summer! Get a summer haircut, tie up your hair - an updo is the best summer hair trick! I keep my hair very short most of the time, but I am most thankful for it when it gets hot. When you are in the shower, don’t shampoo every time - just pour some water over your scalp to get rid of accumulated sweat and to cool down your body. An only-body bath/shower is good, but keeping your scalp moist and warm may lead you to continue to feel overwhelmed, so don’t ignore it. A lot of places in India now have hard water in their taps, so strategise when to wash hair and don’t shy away from wet towel scalp wipes.

Meditate, or at least breathe deeply and consciously

Not everyone can meditate, let’s be real. If you have cool flooring, just plain sit down, if possible - it can be calming and grounding. If you can close your eyes, chant, etc., do it. Try to ‘come back into the room’ when anxiety makes your mind want to flutter away.

Prepare well

Get your fans in order, your air conditioners cleaned, your coolers serviced. FYI - coolers can significantly increase your room’s humidity, so be aware of what that can do to your anxiety and mood.

Lighten your to-do list

It is OK to do less on summer days. You can split a day based on what your anxiety permits - go shopping early or later in the evening; shift around calls to when your brain is sharper; keep moving your workspace so you don’t feel cloistered.

Let your skin breathe a bit

Overloading oils and skincare can lead to a clog fest! Sticky skin, itchiness, unsightly boils, a generally unhappy skin - all these can become anxiety magnets. Pick summer-friendly, water-based products. Use natural stuff, like aloe vera, if it suits you. Shave off hair from any body parts if that helps you survive the heat. Peel off innerwear as often as possible or as needed. Change bed linen regularly. Use eye ice masks and face ice masks to cool down your skin. Use that umbrella, scarf, pair of gloves.

If things are actively traumatic, try to seek grounding despite everything

If you are in a tough situation, I know that anxiety can be high and very difficult to manage. Work with whom you can - a friend, a medical professional, or informed advice online - and find pockets of relief for your jangled nerves. I hope you can find support, help, and escape soon!

I do better nowadays when summers come-a-knocking

Some hot days still feel harder for me than others, but I have realised that following my body’s needs, observing it well, and acting quickly helps me as nothing else can.

In conclusion, my fellow anxious Earth-dwellers, summers needn’t wring us dry. I hope you find these tips useful. Feel free to add your own to this list, and thrive!

This piece was originally published on my Substack: https://substack.com/@crumbcollector

NOTE: I am not a medical professional, so please don’t follow any of these tips without first considering your specific health conditions and needs. These are just personal reflections and suggestions based on experience. This piece does not intend to serve as a medical diagnosis or replace informed and credible professional advice.