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Summer is here! Finally! The season we've all been waiting for! But after months and months of moaning about the grey skies and perpetual drizzle, we now find ourselves moaning about the very thing we were all so desperate to see: yes, I am talking about the sun. Because we've had a lot of it this summer, haven't we? In fact, with two sweltering heatwaves, we had England's hottest June on record, while the UK as a whole has had its hottest June since 1884. And July has been just as intense, with certain areas seeing highs of over 40°C.
It should send us all spiralling into a long-term existential climate panic. But in the short-term, it has other effects that you've probably noticed. To be precise, it may have left you feeling distinctly irate.
Perhaps you found yourself snapping at your partner for breathing too loudly. Maybe you noticed yourself grumbling at your co-workers for being too cheerful in the office. You might even have been that person honking their horn for no apparent reason at a stop light. If this sounds familiar, you could be dealing with a case of heat rage.
It may sound a little woo woo. And, of course, heat rage isn't a clinical term. But it does its foundations in science — and is a real phenomenon.
“Hot weather can contribute to increased irritability, and there are both physiological and psychological reasons for this,” explains Laura Gwilt, a senior psychotherapist at Swift Psychology. “From a biological perspective, when the body is overheated, it experiences physical stress — elevated core temperature, dehydration, disrupted sleep and altered cortisol levels — all of which can reduce our tolerance for discomfort.”
In other words, annoying or unpleasant things that we can normally take in our stride suddenly feel unmanageable.
Heat rage can also stem from a feeling of being out of control. “Psychologically, heat can amplify existing frustrations, making it harder to self-regulate, especially in environments where we can't control the temperature or feel trapped,” she says. “For individuals already prone to anxiety or emotional sensitivity, heat can act as an additional stressor that tips them into a more reactive state.”
If you tend to become reactive in high temperatures, you may notice some of these common signs:
- A lower threshold for frustration: things that might usually be minor annoyances can provoke disproportionate anger
- Snapping at others, irritability, or increased interpersonal conflict
- A sense of being physically agitated, restless or on edge
- Difficulty concentrating, racing thoughts or feeling overwhelmed
- A negative inner voice (e.g. "I can't cope with this", "Everyone’s in my way")
“These are signs that the nervous system is under strain and struggling to regulate,” Gwilt explains.
Ok, but when we feel trapped in a hot UK summer, how can we manage our reactions and feel a little more comfortable — and a little less angry?
From polished pixie cuts to pageboy bobs and ghost blonde highlights to neapolitan ice cream hair.
According to Gwilt, we need to pay attention to both our physical and our emotional needs.
Practically, we can decrease our own discomfort in the heat by staying hydrated, finding shade, getting a lot of rest and keeping cool wherever we can. This will make a difference in your anger levels: “When the body is overstimulated, emotional self-control becomes much harder.”
But we can also take back control of our emotional responses, too.
“Name what’s happening,” suggests Gwilt. “Instead of resisting or shaming the anger, try naming it: ‘I’m feeling irritable because I’m hot and uncomfortable.’ Labelling emotions has been shown to reduce their intensity,” she says.
And don't ignore your inner narrative. Acknowledge if you're talking to yourself in a way that amplifies your anger. “Heat can trigger catastrophic or blaming thoughts,” says Gwilt. “Pause and ask, ‘Is this thought helpful, or is it the heat talking?’ This introduces distance between stimulus and response.”
She also suggests taking your time and slowing down. “Take space consciously,” she says. “If you're feeling overwhelmed or snappy, it’s okay to pause a conversation or step away for a few minutes. Being proactive about this — rather than reactive — is a sign of emotional maturity, not avoidance.”
Finally, be realistic. In these extreme conditions, it's normal to react emotionally sometimes. Be easy on yourself and you'll be easier on others, too. As Gwilt puts it, “A little self-compassion goes a long way in keeping things steady!”
