A heatwave is coming!

Tips for managing the heat (neurodivergent-friendly edition)

For us neurodivergent folks, extreme heat isn’t just uncomfortable but rather a direct assault on our nervous systems. When our bodies are expending all their energy just trying to regulate their core temperature, there is very little fuel left for executive function, emotional regulation, or anything else really!

Here is a breakdown of why heat hits us differently, and a sensory-friendly toolkit to help you survive the heat.

1. Cool first, function later

Remember, regulation comes before productivity.

Trying to force yourself to write an email, fold laundry, or make a decision while your core temperature is spiking is a losing battle. Your brain is effectively in survival mode.

Before you force yourself to push through, stop and cool down. Your brain cannot think clearly until your body feels safe and regulated.

• Quick fixes: Press a damp washcloth to the back of your neck, sit directly in front of a fan, or literally lie down on cool kitchen tiles. Give yourself 15 minutes of pure cooling time before attempting any task.

2. Temperature triggers are real

Have you noticed your fuse is shorter, or that you’re on the verge of a meltdown or shutdown? That’s your nervous system working overtime.

The brain’s hypothalamus regulates both body temperature and emotional responses. When it’s overwhelmed by heat, your tolerance for sensory input drops to near zero. Minor annoyances suddenly feel like catastrophes and if you think about it, in that context it makes sense.

Give yourself grace during hot spells. Recognise that irritability or the urge to cry is just your body saying it is too hot.

3. Executive function difficulties love a heatwave

When the weather gets extreme, tasks that are usually automatic suddenly require monumental effort. Planning a meal feels impossible, remembering to drink water doesn’t happen, and your carefully built routines can fall apart.

• Lower the bar: Now is not the time for complex cooking. Switch to low-effort alternatives. Keep a stock of ice lollies, pre-made electrolyte drinks, and no-cook snacks like grazing platters (cheese, fruit, crackers etc) within eyesight.

• Externalise your brain: Use visual cues. Put a bright sticky note on your computer screen or set a recurring phone alarm that reminds you to drink water.

Free Tips for managing the heat downloadable resource.

4. Prep a “Too hot to cope” kit

When you are already overheated and overwhelmed, you will not have the executive function to go hunting for tools. Build your emergency kit before the heatwave peaks.

Keep these sensory-friendly items together in a basket or tote bag so they’re accessible:

• Cooling sprays or mists for an instant sensory reset.

• A foldable hand fan or a portable neck fan.

• Noise-reducing earplugs/headphones: Heat actually lowers our auditory tolerance, making ambient noises sound incredibly loud and grating.

• Sunglasses or a wide-brimmed hat to block out the sun glare.

• A water bottle with a built-in straw: Straws lower the barrier to hydration, you don’t even have to tilt your head!

5. Clothing counts

During a heatwave, the wrong fabric can trigger an immediate sensory meltdown. Heavy seams, tight waistbands, and synthetic materials trap heat and sweat against the skin, creating a constant state of low-level irritation.

• Prioritise airflow: Opt for loose, oversized, breathable clothing made of natural fibres like cotton or linen.

• The comfort rotation: If you have a specific, ultra-soft shirt or pair of shorts that always helps you feel regulated, keep them on a rapid wash-and-wear cycle.

6. Change the Schedule

Expecting yourself to maintain your usual pace is a recipe for burnout.

• Shift your timeline: If you have flexibility, move high-energy tasks to the early morning or late evening when the air is cooler.

• The “opt-out” policy: Give yourself radical permission to cancel non-essential plans. Take twice as many breaks as you think you need. If a task can wait until next week, let it wait.

7. Sensory seekers, check in

While some neurodivergent people are hyper-sensitive to heat, others are hypo-sensitive (sensory seekers or those with interoception differences). You might genuinely not notice you are hot or thirsty until you are already dizzy, nauseous, and severely dehydrated.

• Don’t rely on internal cues: If you can’t trust your body to tell you when it’s hot, trust external cues.

• Track it: Set an hourly timer on your phone for a hydration check. If your skin feels hot to the touch, assume you need to cool down, even if you don’t feel it yet.

8. Cold showers are a reset button

When your system is completely fried from overstimulation, you need a physical circuit breaker. A cool shower acts as a literal and metaphorical reset button for your nervous system.

• Make it accessible: If taking a full shower feels like too much demand (the transitions, the drying off, the sensory nightmare of wet hair), try just spraying yourself with some water.

• The micro-reset: Sit on the edge of the tub and soak just your feet in cold water, or run cold water over your wrists for 60 seconds. It cools the blood flowing through your veins remarkably fast.

9. Adjust your environment

Small environmental tweaks can drastically lower the sensory load of a room.

• Block it out: Keep blackout curtains or blinds fully closed during the day to stop the sun from baking your rooms.

• Reduce ambient heat: Unplug electronics, gaming consoles, or large appliances that generate heat just by being on standby.

• Dim the lights: Overhead lighting adds physical heat and visual overstimulation. Keep lights low or rely on a single shaded lamp.

10. Give yourself permission to do less

We live in a world that demands constant productivity, but your body is currently doing a massive amount of invisible work just to stay alive and balanced.

Doing less is doing something. If all you did today was stay hydrated, rest on the sofa, and survive the heat, you had a highly productive day. Be gentle with your mind and body. The cooler weather will return, and your energy will too.

Free Tips for managing the heat downloadable resource.

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