Coping with Heat Stress: Tips for Staying Cool and Calm

Things getting tense on Teams? Heated in the Kitchen? Getting grief on the golf course? You may have noticed yourself and others getting a little frazzled in this bout of record-breaking heatwaves. Maybe you’re waking up feeling a bit tetchy or others around you may be a little irritable at home, at work or on the daily commute. The good news is that this is a normal reaction to heat. So, what is going on and what can we do about heat and stress?

What the research says

Heat increases psychological stress in a number of ways:

• Poorer quality sleep and less sleep

• Activation of our stress response

• Increased levels of cortisol

• Affects the performance of the brain

• Increased irritability and frustration

What can you do to reduce stress during a heatwave?

Small changes in routine

Take heat into account during your daily activities.  Try moving some of those outdoor activities to cooler parts of the day: try to exercise outside when it is cooler and check the weather forecast for times or cooler temperatures. Early morning and later in the evening may be better times for taking a walk or spending time in the garden.

Keep your surroundings cool

Keep your body cool where possible.  Stay in the shade where you can and take steps to reduce heat indoors where you can. This can mean keep curtains/blinds closed when the sun is shining on that part of the building.  If you have a car, then getting a sun shade to cover the windscreen can help to keep it cooler before you start your journey. Getting the air conditioning in your car serviced can make a real difference to arriving at your destination cool and calm.

If you are travelling by public transport, then check which side of the vehicle has the sun coming in so you can sit on the opposite side. Sitting in the sunny side on a hot train can leave you feeling hotter than you need to be. Take a fan with you, there are many fans now that offer a personal zone of cool air and can be very effective

A technician adjusts a wall-mounted air conditioning unit, ensuring optimal performance and efficiency.

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Give yourself a break

Be aware of how you are feeling mentally. If you are feeling stressed, take a moment to check in with yourself and step away and recognise that heat may be affecting how you are feeling.  Try to give others the benefit of the doubt if they are feeling stressed as the heat may be affecting them also.  Be aware of your breathing and try progressive muscle relaxation when you start to feel more tense.

Optimise sleep

Pay attention to your sleep environment. The optimum temperature for good sleep is 13-19c.

• Keep curtains/blinds in the bedroom closed during the day to avoid sunlight heating the room

• Use light-weight summer bedding and bedclothes

• Consider using a low noise fan

In the last few weeks of the heatwave, all my clients have been somewhat affected by the heat. Just acknowledging that this is a stressor and giving yourself and others a pass can be helpful as well as taking some small steps to keep cool. Small changes in routine and environment can help to alleviate stress until we get back to cooler times.

If you are interested in stress, anxiety and sleep then get in touch to find out more.

Read more about the research on heat and stress

Liu, J., Varghese, B. M., Hansen, A., Xiang, J., Zhang, Y., Dear, K., Gourley, M., Driscoll, T., Morgan, G., Capon, A., & Bi, P. (2021). Is there an association between hot weather and poor mental health outcomes? A systematic review and meta-analysis. Environment International, 153, 106533. https://doi.org/10.1016/j.envint.2021.106533

Talbot, C. V., et al. (2025). Impacts of extreme heat on mental health: Systematic review and qualitative investigation of the underpinning mechanisms. Journal of Climate Change and Health, 22, 100446.

The content in this article is intended for general informational and educational purposes only and reflects the current understanding of the topic at the time of publication. It is not a substitute for professional medical advice, diagnosis, or treatment. Health recommendations may not be appropriate for everyone, particularly if you have an underlying medical condition, are pregnant, or are taking medication. If you have concerns about your health or experience persistent or severe symptoms, consult a qualified healthcare professional. In an emergency, contact your local emergency services immediately.