Living in the UAE means we’re no strangers to intense summer heat. But what we often overlook is how rising temperatures can quietly crank up our internal stress levels. Research suggests that heat doesn’t just make us sweat, it can also leave us more irritable, less focused, and mentally drained. Heat is a physiological stressor. When the body overheats, it triggers a biological stress response to regulate temperature which means our heart rate increases, we sweat more, and our cardio system is further strained. All of these mimics the signs of anxiety or threat!
I see it often in the clinic: people feeling more anxious, fatigued, or on edge during the summer. When it is sweltering outside, tempers flare faster, patience thins out, and everyday stressors suddenly feel amplified. Couple this with the added stress of many needing to tie things up work wise, make travel plans, organize the kids whilst they are off school, all acting as further catalysts. It’s not in your head. It’s in your nervous system.
So, how do we keep our cool, mentally and emotionally, when the weather won’t cooperate?
Here are a few psychologist-approved strategies to help you beat the heat and the stress this season:
1. Create a Cooling Ritual
Just like we reach for SPF to protect our skin, we need rituals to protect our minds. Start with a short wind-down routine at the hottest part of the day. Even ten minutes of deep breathing in a darkened, air-conditioned room can calm your nervous system. Add a cold compress to the back of your neck or wrists to trigger a drop in core temperature. It’s a small action with a surprisingly big impact on stress levels.
2. Shift Your Inner Dialogue
Heat often brings out our inner critic, that voice telling us we’re lazy or unproductive because we’re not ticking off enough boxes. But your body is working harder just to maintain balance, even at rest. Swap self-criticism for self-compassion. I often use techniques from Compassion Focused Therapy (CFT) to help clients reframe this narrative. Remind yourself: “I’m doing my best in tougher conditions.”
3. Hydrate Your Brain
Dehydration is a hidden saboteur of mental clarity and mood. Make it a habit to drink more water than you think you need. Add mint, lemon, or cucumber for a sensory lift. A hydrated brain functions better, processes emotions more clearly, and is less likely to tip into stress overload.
4. Mindfulness on the Move
If the idea of sitting still to meditate feels impossible, try “cool mindfulness.” Step inside a mall or shaded corridor and take a slow walk with your phone on silent. Tune into your breath, the temperature, the sensations of your feet hitting the floor. Even five minutes of this mindful movement can help regulate stress hormones like cortisol.
5. Avoid ‘Temperature Rage’ Traps
From traffic jams to long queues, heat-related frustration can lead to what I call “temperature rage.” If you feel yourself boiling over, pause. Try the “3-3-3” technique: name three things you see, hear, and feel. It snaps your brain out of stress autopilot and brings you back to the present.
The takeaway? Summer doesn’t have to hijack your mental health. With the right mindset and a few simple tools, you can turn hot days into opportunities for mindful reset, not emotional burnout.
And if things still feel overwhelming, summer or not, you don’t have to go it alone. Reaching out to a mental health professional isn’t a sign of weakness. It’s a strategy for strength.
You can find out more about Dr Gurveen Ranger and the team at Sage Clinics: here. For more information about the services Sage Clinics offers or to book an appointment please contact +971 4 575 5684, at appointments@sage-clinics.com or through the chat function in the bottom right corner of the website.
