Maybe it’s the weather, the relentless whiplash of red and amber rainstorms that had put me in this mood. Growing little puddles of depression, linking them up to form impassable lakes of melancholy, these gloomy streams of consciousness. But that’s normal, isn’t it? The weather does affect people’s moods.

There is a well-established link between weather and mood, and this relationship is likely to become more pronounced as the climate continues to change. Several studies have shown that weather variables, like temperature, precipitation and sunshine levels, can have a significant impact on people’s emotional states and mental well-being. Higher temperatures have been associated with increased irritability, aggression and negative moods. Heat affects cognitive function and physiological arousal. Rainy and overcast weather contributes to feelings of sadness, lethargy and depression. The lack of sunlight exposure disrupts people’s circadian rhythms and decreases serotonin production. Conversely, sunny and pleasant weather is linked to improved mood, energy levels and life satisfaction.

According to the Hong Kong Observatory, extreme precipitation events have become more frequent. The hourly rainfall record at the Hong Kong Observatory headquarters used to be broken once every few decades in the past. However, new marks have been set several times in the past few years. It’s not just getting wetter. Hong Kong experienced the hottest summer on record from June to August 2023 with a high mean temperature of 29.7 C. This year, we have had the most consecutive very hot weather warnings. This year was also the hottest Mid-Autumn Festival since records began in 1884. The Hong Kong Observatory logged a temperature of 35.7 C at its Tsim Sha Tsui headquarters at 3 pm that day.

Hong Kong is projected to experience more extreme weather patterns in the coming decades, with hotter temperatures and heavier rainfall. This is concerning from a mental health perspective, as the combination of intense heat and frequent precipitation could exacerbate negative moods and stress levels for many residents. The humidity and lack of cooling relief during heavy rain may amplify the detrimental effects of high temperatures. Frequent disruptions to daily routines and outdoor activities because of the wetter climate could also contribute to feelings of frustration and reduced life satisfaction.

To mitigate the mental health effects of climate change, Hong Kong will likely need to invest in better urban planning, infrastructure and public education to help people cope with more extreme weather events. Things like improving building insulation, expanding green spaces, and providing accessible mental health resources could make a big difference. The evolving weather patterns in Hong Kong are expected to pose significant challenges for residents’ well-being in the years ahead.

While complaining about the weather may be enough to lift some residents’ spirits (the British have found peculiar comfort in this since the beginning of time), there are things we can do to help ourselves and improve our mental well-being. We can also hope that new development projects, such as the Northern Metropolis, are built with increased environmental challenges in mind.

For those of us already experiencing mood disorders like depression and bipolar disorder, the interplay of how the weather affects our moods is more pronounced. I’m no psychic, but after a prolonged period of gloomy weather, I know exactly what to expect when I check into my WhatsApp bipolar support group.

Some effective coping strategies that Hong Kong residents could adopt to manage the psychological effects of extreme weather events include establishing a routine and maintaining healthy habits, such as sticking to a regular sleep schedule, eating nutritious meals and exercising regularly, even during disruptions caused by weather. Engaging in relaxing activities like meditation, yoga or reading all help to reduce stress, as does staying socially connected by reaching out to friends, family and community groups for emotional support. Human beings are not designed to be islands, whether there’s a moat or not.

Try to plan and participate in social activities and leisure pursuits that can be done indoors. Adapting our living and working spaces by ensuring our homes and offices are well-insulated and equipped with effective cooling systems helps create comfortable indoor spaces to retreat to during extreme temperatures or heavy rainfall.

Access mental health resources and seek professional counseling or therapy to help manage anxiety and depression and utilize hotlines, support groups, or online resources for mental health support. Prepare and have a plan in place for how to respond to extreme weather and minimize disruptions. Practice stress management techniques, such as mindfulness and meditation, or other coping mechanisms. Limit your exposure to distressing news or social media during weather crises. Advocate for climate-resilient urban design and support government policies and initiatives that improve Hong Kong’s infrastructure and public spaces to withstand extreme weather. Participate in community efforts to enhance the city’s climate adaptation and disaster response capabilities.

By adopting a combination of these strategies, Hong Kong people can build resilience and better manage the psychological effects of the region’s ever-evolving climate challenges.

The author is the founder of support group Bipolar Hong Kong and an ambassador for Mind HK. She has made two documentaries and a series of podcasts about mental health for RTHK Radio 3 and her mental health platform Mental Ideas.

The views do not necessarily reflect those of China Daily.