How I Survived the Heatwave as an AuDHD Woman

If you're anything like me, you'll have seen lots of people celebrating the recent heatwave. Social media was full of people enjoying the sunshine, heading to the beach, and making the most of the warm weather.

And whilst I genuinely love seeing people happy, I have to be honest...

I struggled.

As an AuDHD woman, heat affects me in ways that many people don't always see or understand.

For me, it's not simply a case of feeling a bit warm and reaching for an ice cream. Heat can quickly become sensory overload.

The feeling of clothes sticking to my skin, the constant awareness of being hot, difficulty sleeping, changes in routine, bright sunlight, crowded places, and the sheer effort it takes to regulate when my body feels uncomfortable can be exhausting.

I find that when I'm physically uncomfortable, my brain has less capacity for everything else.

Things that would normally feel manageable suddenly feel much harder. My concentration drops. My patience becomes thinner. I become more aware of every sound, every demand, every interruption.

It's as if the heat uses up resources that I didn't realise I needed.

One thing I've learnt over the years is that fighting against this doesn't work.

For a long time, I tried to push through. I'd tell myself everyone else was coping, so I should be able to as well.

Now I know better.

Instead, I try to work with my brain and body rather than against them.

During the recent heatwave that meant:

💛 Lowering my expectations of myself

💛 Drinking far more water than I normally would

💛 Taking breaks when I needed them

💛 Spending time in cooler rooms rather than forcing myself outside

💛 Wearing clothes that felt comfortable rather than what I thought I "should" wear

💛 Letting some things wait until the weather cooled down

Most importantly, it meant giving myself permission not to function at 100%.

That can be difficult.

As someone who runs a business, supports clients, parents, and has a brain that often wants to do all the things at once, slowing down doesn't come naturally.

But neither does burnout.

The reality is that many neurodivergent people experience environmental factors differently. Heat, noise, lighting, crowds, and sensory input all impact our ability to regulate, focus, and function.

And that's not a weakness.

It's information.

Information about what our nervous system needs.

As I've become more understanding of my own AuDHD, I've realised that self-care isn't always bubble baths and mindfulness.

Sometimes it's recognising that your nervous system is working harder than usual and adjusting accordingly.

So if you've found the heat difficult recently, you're not alone.

And if you spent the weekend doing less than you planned because you were simply trying to get through it, that's okay too.

Your worth isn't measured by your productivity.

Sometimes surviving the heatwave is enough.

💛 Alice