Persistent Haze and Weeks Indoors Are Quietly Affecting Your Mental Health
Since early August 2026, many parts of Malaysia have been blanketed by persistent haze, with air quality remaining poor for extended periods. As a result, many people have become reluctant to go outdoors, cancelled social gatherings and cut back on usual social interactions. However, mental health experts warn that these seemingly minor changes are gradually disrupting daily routines and behaviour, potentially affecting mood, sleep and overall wellbeing.
Experts who spoke to Malay Mail believe that prolonged periods indoors may contribute to frustration, irritability, anxiety, low mood and feelings of isolation.
The Toll on Mental Health
Brian John Dorai, a registered counsellor and senior lecturer in the School of Education, Humanities and Social Sciences at Wawasan Open University, said prolonged haze and indoor confinement can significantly disrupt emotional stability.
"Psychologically, the lack of fresh air and environmental freedom triggers feelings of claustrophobia, irritability, and sometimes even cabin fever, often amplifying anxiety and low mood due to a sense of being trapped, especially for those who dare not open their windows and doors due to anxiety related to the haze," he said.
He said people may experience behavioural changes when the haze persists for several days or weeks. "Individuals often exhibit heightened irritability, lethargy, loss of motivation, restlessness, increased screen time, and a tendency to withdraw socially even within the household."
Less Daylight and Exercise Can Disrupt Sleep
Brian also said reduced physical activity, exposure to natural daylight and social interaction could affect sleep and emotional wellbeing.
"Cutting back on physical movement lowers endorphin levels, while reduced natural sunlight disrupts circadian rhythms and vitamin D synthesis, directly impairing sleep architecture, energy levels, and emotional regulation," he said.
He explained that poor sleep resulting from these disruptions could affect concentration, productivity, mood and the ability to regulate emotions. "Sleep fragmentation severely compromises executive functions, leading to poor concentration, reduced workplace and academic productivity, heightened emotional reactivity, and a diminished capacity to self-regulate mood."
Similarly, Dr Bala Murali Sundram, a senior medical lecturer and public health medicine specialist at Universiti Malaya, said inadequate or disrupted sleep could impair attention, memory, decision-making and emotional regulation.
"Individuals may become more irritable, less productive and less able to manage everyday stress. From an occupational health perspective, poor sleep can also increase fatigue-related errors, reduce work performance and potentially compromise workplace safety, particularly among shift workers and employees performing safety-sensitive tasks," he said.
Poor Air Quality Linked to Mental Health Changes
Dr Bala also pointed to scientific evidence linking poor air quality to changes in mental health.
"Epidemiological studies have found associations between exposure to air pollutants, particularly fine particulate matter (PM2.5), and increased risks of depression and anxiety. A 2026 systematic review and meta-analysis involving 81 studies reported associations between both short- and long-term air pollution exposure and depression and anxiety. Possible biological mechanisms include systemic inflammation, oxidative stress and neuroinflammatory processes affecting the brain," he said.
PM2.5 refers to microscopic airborne particulate matter with a diameter of 2.5 micrometres or less. Common sources include vehicle exhaust, factory emissions, power plant combustion, open waste burning and dust.
However, Dr Bala said most of the available evidence was observational, meaning a direct cause-and-effect relationship had yet to be established. He added that the psychological effects of haze were likely caused by a combination of factors, including exposure to air pollution and indirect effects such as reduced physical activity, disrupted routines and social isolation.
Who Is Most Vulnerable During Prolonged Haze
Dr Bala said several groups were particularly vulnerable to the effects of prolonged haze, with their level of risk influenced not only by their health status but also by their socioeconomic circumstances and access to protective resources:
- Children and adolescents: Disruptions to play, schooling, physical activity and social interaction may affect their emotional and behavioural wellbeing.
- Older adults: Those with limited mobility or social support may be more susceptible to isolation.
- People with existing mental health conditions: Changes in daily routines, sleep patterns and access to support may aggravate their symptoms.
- People with chronic respiratory or cardiovascular diseases: Physical symptoms and concerns about their health deteriorating may increase psychological distress.
- Outdoor workers and lower-income households: Occupational exposure, limited access to cleaner indoor environments and difficulties in changing working arrangements may contribute to additional stress.
How Parents Can Help Children Cope with Restricted Outdoor Activities
Experts agreed that suddenly restricting children from participating in outdoor activities could affect their ability to regulate their emotions, as they may struggle to adjust to abrupt changes in their daily routines. Dr Hilwa Abdullah Mohd Nor, a senior lecturer and clinical psychologist at Universiti Kebangsaan Malaysia, said parents play an important role in acknowledging their children's feelings and maintaining routines.
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Xiaoshu Health Tip
During haze days spent indoors, keep a regular routine, exercise moderately indoors, and pay attention to changes in your mood and sleep. You can use the Xiaoshu Health App to sync with Apple Health and track sleep duration, resting heart rate, activity levels and other related metrics to catch your body's signals early.