Sensory Series: Cooling and Regulation Strategies for Hot Days

Words by Dr Dianne Blackwell // 1 min read.

Even with preparation and sensory joy, heat and sensory load can accumulate throughout the day. Cooling and regulating the body first is a practical, evidence-supported way to help the nervous system settle — making regulation more accessible.

Immediate Cooling Techniques

Quick Body Cooling –

• Cold water on pulse points
• Stand in front of fan with damp skin
• Cold shower on feet
• Ice pack wrapped in cloth on neck or frozen facecloth

• Blackout curtains
• Cross-breeze fans
• Cooling mats or pillows
• Spray bottle for misting skin

Hydration as Regulation –

• Cold water always nearby
• Frozen fruit snacks or ice cubes
• Electrolyte drinks
• Hourly hydration reminders

Story: The Sensory-Friendly Aussie Summer

I’ve reimagined summer in a way that fits both the Australian climate and my sensory patterns — which aren’t the same every year or even every day. The beach is one of my happiest places, and on many summer days it’s where I regulate best. The rhythm of the waves, the sand under my feet, and the ocean’s steady white noise give me a sense of calm that indoor celebrations rarely do.

But some years, especially when the heat is intense or I’m already carrying sensory fatigue, my body asks for something different — something quieter, cooler, and gentler. On those days, I shift summer to match what my nervous system needs. I start with a cold breakfast on the verandah while the air is still soft. I rest in the air-conditioned living room where the lights are low and the pace is slow.

During the hottest hours, I rest — reading, napping, regulating — no pressure, no traditions that fight the weather. By sunset, when the heat finally releases its grip, I often head to the beach. That’s where the day settles for me: toes in the sand, cooler air on my skin, and the evening ocean helping me reconnect with myself.

It’s not one fixed ritual — it’s a flexible rhythm that honours what my body needs in that season, on that day. And for the first time, summer feels like it actually fits me.