Surviving Singapore’s climate: Living with extreme heat & rain

Crowded House might have sung “Everywhere you go, always take the weather with you,” but in Singapore, that’s impossible. The weather you knew back home stays behind, and the tropics take over! Without distinct seasons, the sun blazes, humidity wreaks havoc (don’t get us started on our hair), and monsoon downpours can strike at any time. For those who’ve been on the red dot for a while, it’s likely you still bear the scars of last year’s temperatures regularly exceeding 34°C, and of September bringing more than double the usual rainfall.

“When you live in Singapore, the weather isn’t just a backdrop – it shapes how we feel, think, and navigate life. Living in such a climate, where it’s hot and humid almost constantly, influences how we feel from one day to the next,” explains Diandra Andersen, Counsellor at New Leaf Counselling and Integrative Health (newleaf.com.sg). “Without the rhythm of the seasons, we miss natural cues that shift our mood and behaviour, such as reduced sunlight, a drop in temperature, or a natural change in our body’s internal clock. Everything stays fairly constant, and while that predictability is comforting, it can leave us feeling a bit low. Days blur together, and a lack of novelty can make us fatigued, irritable, and less motivated.”

Newcomers to the island quickly notice that the heat is draining. “High temperatures trigger the stress response,” Diandra continues. “Heart rate climbs, sweat increases, and systems work overtime to stay cool. Cortisol levels rise, leaving people more tired than usual.” Research shows that hospital ER visits for mental health concerns increase on extremely hot days, highlighting the real physical and mental toll of Singapore’s climate.

Rainy days bring their own challenges. “Grey skies and frequent downpours mean less natural light and a dip in serotonin, which can leave people feeling sluggish or unmotivated. Even small tasks feel harder than usual,” Diandra notes, adding that there’s growing evidence that climates such as Singapore’s can produce their own form of “tropical SAD” (Seasonal Affective Disorder). Unlike winter SAD, it’s the heat and humidity, not darkness, that wears people down. Symptoms like low mood, insomnia, and loss of interest in activities can appear, often with decreased appetite and sleep rather than increased.

The good news? The weather is a small price to pay for all the benefits of living in Singapore. The island offers excellent indoor activities, amazing infrastructure, and epic air conditioning, so we can move around comfortably. There are small personal changes you can make to stay well in body and mind, too. As Diandra points out, the weather may be constant, but we don’t have to respond to it in the same way. By building routines, getting natural light, moving mindfully, and practising simple self-care rituals, it’s possible to thrive in the tropics, no matter what the thermometer says.

• Slow down
  Don’t rush through the hottest part of the day. “Stay hydrated, carry an umbrella, and try calming breathing exercises to keep your body feel cooler. A tip – make your exhale longer than your inhale to calm your nervous system.”
• Bring nature indoors
  Air-conditioned spaces, while lifesavers in the heat, can affect mental health. “Spending most of our time indoors reduces fresh air and removes natural cues our body clocks rely on. Without these signals, internal timing drifts and people can feel disconnected from the natural world. Bringing small touches of nature indoors – plants, flowers, wooden furniture – can help. Listening to recordings of nature sounds and using essential oils can also be grounding.”
• Practice hygge
  While a grey day can bring on a grump, it also offers the chance to embrace a bit of Danish “hygge.” Says Diandra, “Hygge is more than cosiness – it’s small, meaningful rituals that make life feel comfortable and uplift your mood. Little things like a hot chocolate, lighting a candle, or catching up with friends all make a difference.”
• Maintain a routine
  Routines act as emotional anchors, keeping restlessness at bay when days feel the same. “Sticking to schedules for sleep, exercise, and work gives your day structure and keeps mood steadier. Sleep routines are especially crucial. Quality, quantity, regularity, and timing all support mood stability and lower stress.”
• Go outside
  Natural light is a powerful tool for lifting a low mood, according to Dr Roger Seheult, Associate Clinical Professor at the University of California. “Exposure to full-spectrum light helps regulate key neurotransmitters like serotonin and dopamine,” Diandra says. “Try to spend time outdoors in the morning without sunglasses or behind glass, even if it’s hot or raining.”
• Stay present
  It’s important to try and maintain focus and energy. Suggests Diandra, “Mindfulness, gratitude practices, or the 5,4,3,2,1 grounding technique are excellent ways to centre yourself. Notice five things you see, four you feel, three you hear, two you smell, and one you taste. Focusing on your senses restores energy and awareness.”
• Boost energy
  Hydration, nutrition, and movement all support mental energy. “Drinking water, eating light protein-rich meals, and taking short movement breaks during cooler parts of the day help to combat fatigue. Heavy meals make you sluggish; a quick stretch, a few stair climbs, or getting off the bus one stop early leaves you feeling more energised.”
• Be kind to yourself
  Looking ahead, climate change points towards hotter, more humid, and less predictable weather conditions. “Pace yourself, focus on what’s in your control, and create small habits that boost mood and energy,” continues Diandra. “We often overestimate what we can do in a day but underestimate what’s possible over a month or a year. Staying flexible and kind to yourself is key. These little actions help keep a positive mindset.”

Association between ambient heat and risk of emergency department visits for mental health among US adults, 2010 to 2019 c/o JAMA Psychiatry