The Northwest Spring weather took a big jump last week from soggy to sizzling in just a matter of days, breaking seasonal records and making our bodies work overtime to adjust to the extreme temperatures.  Although the forecast shows a cool down this week, we still have a long summer ahead with some anticipated high temperatures. High temperatures are more than just uncomfortable—if you’re not used to them, they can actually be dangerous. There are a few simple measures you can take to gradually get yourself accustomed to your surroundings and beat the heat.

STEPS TO ACCLIMATE TO HEAT:

1. Go Slowly. Back off on your normal routine during extreme heat until you know how your body will respond. Save yard work, exercise and errands for early morning hours before the sun is at its peak.
2. Wear lightweight clothing. Stick to short-sleeved items like t-shirts, shorts, tank tops, and moisture-wicking activewear until you’ve built up an immunity to the heat. Pieces with loosely-woven materials and more relaxed fits are also preferable, as they’ll allow your skin to breathe. Whatever you wear, it’s important that it be properly ventilated to release heat rather than trapping it close to your body. Lighter colored clothing essential as it reflects heat and keeps you cooler.
3. Drink plenty of water. Fill up on cold water before you set out for your daily activities and plan for frequent hydration stops along the way. Keeping your tissues flushed with water is crucial if you’re going to be out in stifling conditions—elevated temperatures will cause you to sweat constantly, even when you’re not actively exerting yourself.

Be Patient. The most important thing to remember is to build up your tolerance a little at a time. Start with minutes and build to an hour and go from there. Beyond that, make sure you pay attention to warning signs heat-related illness.

HEAT EXHAUSTION vs HEAT STROKE

Heat Exhaustion: When a body cannot cool itself fast enough, it can lead to heat exhaustion.  Symptoms include:

• Muscle Cramps
• Dizziness
• Headache 
• Nausea and vomiting. 

If you see someone with signs of overheating, move the person to a cooler location, have them rest for a few minutes, and then slowly drink a cool beverage. Get medical attention for them immediately if they do not feel better.  

Heat Stroke: Heat exhaustion can lead to heat stroke, causing death if not treated immediately. Symptoms include

• Extreme body temperature.
• Red, hot, dry skin.
• Rapid, strong pulse.
• Concussion and unconsciousness.  If you see any of these symptoms call 911 immediately.

For those working jobs in which extreme heat can be a factor,  Oregon OSHA has established Oregon Safety and Health rules that are required for employers to protect workers from the high and extreme heat of 80 degrees and higher. The requirements include specific actions regarding access to shade and cool water. They also include regular cool-down breaks, training, communication, emergency planning, and other measures that apply both indoors and outdoors. 

May is Mental Health Awareness Month.  According to the Center For Disease Control and Prevention, one in five people will experience a mental health illness in their lifetime, and two-thirds of those diagnosed will not seek treatment for their mental illness. 

Although taking care of your mental health is important on a daily basis, there are many factors that can contribute to a mental illness, such as life challenges,  brain chemistry, substance abuse, and feelings of isolation (something so many of us can relate to these past two years). 

There are many resources available to you and your families.  From warning signs and symptoms to screening tools, and support networks, help is available. 

Employers can help too. A good leader knows that a successful business relies on happy, healthy employees, and it is important to take a look at the role the workplace plays in a person’s mental well-being.  A productive job is vital for mental health; it gives a sense of accomplishment, purpose, and connection, while an unhealthy workplace can harm a person’s physical and mental well-being. Issues such as workload imbalance, harassment, and poor work relationships can play a role in depression and anxiety, leading to poor productivity and increased absenteeism in the workplace.  With so many Americans affected by a mental illness, it is essential to foster not only a healthy work environment but one that is also open to discussions on mental health issues.

According to Workplacementalhealth.org, here are suggestions from leading employers who have taken action to address stigma:

• Tailor programs/approaches to your company culture and existing strengths. Do what is right for your culture.
• Mention your commitment to leading a behaviorally healthy workplace every time you mention the company’s commitment to its overall culture of health, attracting
  and retaining the best talent, being an employer of choice, and valuing its employees and their family members as human beings.
• Train leaders to identify emotional distress and refer to EAP or other behavioral health resources.
• Provide adequate vacation time and consider making it policy that vacation time be taken.

• Offer EAP to family and household members as well as the employee. Connect your education and awareness efforts with specific information about how to access the EAP and reinforce confidentiality.
• Model work/life balance. Have leaders embody concepts and model behavior, paying attention to workload.
• Be welcoming of the need for accommodations. Train managers to respond appropriately and understand their role in supporting employees.
• Ensure that senior leaders routinely include language about emotional well-being when they talk about business issues.
• Consider emotional well-being when you have to make tough business decisions (head count reduction) and include EAP in the planning of such actions.
• Train leaders on responding promptly and constructively to behavioral performance issues. 

Download the Working Well toolkit for employers here. 

Together, we can help fight stigma, and  the millions of people in the U.S. affected by mental illness.