Managing emotions during a heatwave can feel especially challenging if you already experience intense emotions. Hot weather doesn’t just affect our physical comfort—it can also influence our mood, energy levels and ability to cope with stress. Many people notice they become more irritable, emotionally sensitive, exhausted or overwhelmed when temperatures rise.

From a Dialectical Behaviour Therapy (DBT) perspective, this makes sense. Our physical wellbeing and emotional wellbeing are closely connected. When our bodies are under stress, it becomes more difficult to access Wise Mind, regulate our emotions and respond effectively to life’s challenges.

The good news is that DBT offers practical skills that can help you take care of both your body and your mind during periods of extreme heat.

 

Start with PLEASE: Looking After Your Emotional Foundation

One of the core Emotion Regulation skills in DBT is PLEASE. These skills remind us that reducing physical vulnerability helps reduce emotional vulnerability too.

During a heatwave, several parts of PLEASE become particularly important:

• Treat physical illness. If you’re feeling unwell because of the heat, don’t ignore it. Heat exhaustion can develop quickly, so seek medical advice if symptoms become severe.
• Balance eating. Hot weather can reduce appetite, but your brain still needs regular nourishment. Eating lighter meals more frequently may feel more manageable.
• Avoid mood-altering substances. Alcohol and recreational drugs can increase dehydration and make emotional regulation more difficult.
• Balance sleep. Warm nights often disrupt sleep, leaving us more emotionally vulnerable the next day. Keep your bedroom as cool as possible and maintain your usual sleep routine where you can.
• Get exercise. Gentle movement is still valuable, but consider exercising early in the morning or later in the evening when temperatures are lower.

Looking after your physical needs isn’t separate from emotional wellbeing—it’s part of building a life worth living.

 

Be Aware of How Medication Can Affect Heat Tolerance

If you take medication for your mental health or ADHD, it is worth being aware that some medications can affect how your body responds to heat.

Certain antidepressants, antipsychotics, mood stabilisers and ADHD medications may influence body temperature regulation, sweating, thirst, hydration levels or your awareness of overheating. This can make it more difficult for your body to cool itself effectively during a heatwave.

This does not mean you should stop taking prescribed medication. Instead, it is important to be mindful of how hot weather affects you personally, stay hydrated, seek shade or cooler environments where possible, and follow any advice provided by your healthcare professional.

From a DBT perspective, this is another example of reducing vulnerability to emotion mind. When our bodies become overheated, dehydrated or physically stressed, emotional sensitivity often increases. Looking after your physical health helps create the conditions for more effective emotion regulation and greater access to Wise Mind.

If you notice symptoms such as dizziness, confusion, excessive fatigue, headaches, nausea or signs of overheating, seek appropriate medical advice promptly.

 

Use TIPP Safely During a Heatwave

When emotions become overwhelming, many people turn to the Distress Tolerance skill TIPP. This combines strategies that quickly change your body’s physiology to help reduce emotional intensity.

During hot weather, however, it’s important to adapt the skill safely.

The Temperature part of TIPP doesn’t mean making yourself as cold as possible. Instead, aim to cool your body safely. You might hold a cool (rather than ice-cold) flannel against your face, rinse your hands or wrists under cool water, or spend time in an air-conditioned or shaded environment if one is available. If you have health conditions that affect your circulation or temperature regulation, seek appropriate medical advice before using temperature-based strategies.

The other elements of TIPP remain just as useful:

• Practise Intense Exercise only if it is safe to do so, reducing the intensity and duration during very hot weather.
• Use Paced Breathing to slow your breathing and activate your body’s calming response.
• Practise Paired Muscle Relaxation to release physical tension that often accompanies emotional distress.

Remember that TIPP is designed to reduce emotional arousal so that you can access Wise Mind—not to make difficult emotions disappear altogether.

 

Mindfulness Helps You Notice Before You React

Heat can make us more likely to react automatically. We may become snappy, impatient or overwhelmed before we’ve even realised what’s happening.

Mindfulness encourages us to observe what is happening inside and around us without immediately judging or reacting.

You might notice:

“I can feel my frustration increasing.”

“My body feels hot and tense.”

“I’m starting to feel emotionally vulnerable.”

Simply noticing these experiences creates space to choose a skilful response instead of acting on emotion alone.

 

Check the Facts

Sometimes our emotional intensity matches the situation. Sometimes the heat amplifies our emotional experience.

When you notice strong emotions, gently ask yourself:

• What emotion am I experiencing?
• What prompted it?
• Has the heat made this feel even bigger?
• What would Wise Mind suggest I do next?

Checking the facts doesn’t invalidate your feelings. Instead, it helps ensure that your response matches the situation rather than your current level of physical discomfort.

 

Create a Heatwave Coping Plan

DBT encourages us to prepare for vulnerable moments before they happen.

Consider creating your own heatwave coping plan by identifying:

• places where you can stay cool
• people you can contact for support
• your favourite Distress Tolerance skills
• reminders to drink water and eat regularly
• activities that are restful without increasing your body temperature.

Having a plan means you’re less likely to rely on impulsive behaviours when emotions become intense.

 

Compassion Matters Too

If you’re finding managing emotions during a heatwave difficult, remember that you’re responding to genuine physical stress as well as emotional challenges.

DBT teaches us the importance of balancing acceptance and change. We can accept that the heat is making things harder, while also choosing skilful actions that move us towards our goals.

You don’t have to use every DBT skill perfectly. Even one mindful breath, one glass of water, one use of TIPP or one moment of Wise Mind can help reduce emotional vulnerability.

This summer, be gentle with yourself. Looking after your body is not separate from looking after your mental health—it is an essential part of it.

 

 

 

 

 

 

 

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