Back-to-school burnout for UAE mums: Beat stress, summer heat, and exhaustion

The summer heat is brutal, no doubt. And while in that heat, school holidays fun as they are, can take a real toll on mums.

As mums rush around for endless caregiving, fatigue sets in and there's little chance for rest and relaxation.

Dubai-based mum Kavya Sood agrees to this, explaining that she spent all summer trying to ‘make it fun’ for her children, and then, suffered a heatstroke. “It’s not just about holidays or school time; I think we as mothers are so busy trying to plan a million things for the kids, and household, that we just forget our own health until it becomes a crisis,” she says.

 And now, as the school term resumes, that mental and emotional load only grows. As Sood says, once again, she has been busy running around in the heat and tracking down school supplies. “And in this heat, you can’t even think clearly sometimes,” she says.

So, how does a parent manage, be it summer holidays or the regular school time?

There might be a few solutions.  Dr. Neeta Bhushan and Olga Aksenova from Flowwow share hands-on insights and expert advice on how simple, intentional acts can help mums bring back that sense of calm and peace again.

 Why mums feel extra pressure during the summer and beyond

It can be a real storm of pressure. Moreover, the heat itself, puts extra strain on the body and nervous system, leading to irritability, fatigue and heightened stress, as Dr Neeta Bhushan a TEDx speaker and host of The Brave Table, explains: “The children are home more, routines are flipped upside down, and the mental load triples.”

 During the holidays, you’re suddenly the cruise director, snack coordinator, chauffeur, camp planner, playdate schedules, and activity supervisor, all while still trying to juggle your own work, household needs and maybe five minutes of alone time. "The expectation to ‘make summer magical’ often falls squarely on mums, it’s summer. But for mums? It’s often a season of stretched capacity and the stress is very real.”

Olga Aksenova, a corporate psychologist at Flowwow, notes that the UAE’s extreme heat can compound these pressures: “Extreme heat does impact mental health, exacerbating anxiety, irritability, dehydration, poor sleep, and general fatigue. For mums, this gets tougher, school holidays mean disrupted routines, kids at home, and an ever-growing invisible load.”

A 2021 study in Frontiers in Psychology found that parents experience higher burnout during school breaks due to constant caregiving without structured routines or downtime. As schools reopen, mums face a return to new routines, which can be just as exhausting if they’re already running on empty.

The brutal heat stress

When your body overheats, blood rushes to the skin to cool you down, leaving less oxygen and energy for the brain, especially the prefrontal cortex, which governs impulse control and emotional regulation. A 2021 study in The Lancet Planetary Health supports this, showing that hotter days are linked to spikes in mood swings, anxiety, irritability, and even aggression. So, if you snapped at your child, it's because of the heat stress.

It's time to step back and look for ways to cool down, mentally, and physically.

Simple acts that protect well-being

 Both experts agree that emotional self-care doesn’t have to be time-consuming. Dr. Bhushan suggests creating ‘micro-moments of nervous system nourishment.’

These can include:

• Stepping into a cool, quiet room to take three deep breaths.

• Saying ‘yes’ to a 10-minute solo walk, even if you have to bring the baby monitor.

•  Putting on headphones and listening to your favourite playlist—a mini dance party for your soul

Accepting that there will be more meltdowns and chaos as children return to routines, but also celebrating moments of fun.

 Aksenova adds some science-backed strategies that mothers can weave into daily life:

• Tending to indoor plants: Watering, trimming, or simply observing plants reduces stress by calming the nervous system.

•  Morning rituals: Even 10 minutes of a repeated activity like making coffee in silence or lighting a candle can create emotional anchoring.

•  A 30-minute ‘No decision zone’: Stepping back from meal planning, scheduling, or parenting choices protects against decision fatigue.

How to beat the heat

Drink before you think
Start your day with water and sip throughout, especially if you’re spending time outdoors or in overly air-conditioned spaces. And don’t wait to feel thirst.

Chill your space
Even a small drop in temperature can make a noticeable difference in mental clarity. Pull those blackout curtains, use a fan, and skip heat-generating appliances. “f you're on the move, take regular breaks in shaded or air-conditioned areas.”

Rescue your sleep
Ditch heavy bedding, shut down screens an hour before bed, and take a quick cold shower to lower your core temperature.

Exercise your mind.
Mental workouts matter. Mental stimulation builds cognitive resilience. Even 10 minutes a day spent reading, solving puzzles, or learning something new can help counteract summer brain fog.

Reframing self-care as a necessity, not a luxury

You, need to take care of yourself first. Rest for a few extra minutes. Drink that extra cup of coffee. Maybe walk for a few minutes more. Feel like yourself again.

When you pour from an empty cup, resentment, frustration and dysregulation trickle out. But when you nurture your nervous system, when you soften, slow down and regulate, you become the grounded presence your children need,” explains Dr Bhushan.

 Aksenova echoes this sentiment: “Many mothers feel guilty for taking time for themselves—but self-care isn’t indulgent.” She stresses that it’s responsible. A calmer, emotionally available mother is able to  help create a warmer home.

As children return to school and routines shift once more, these intentional acts—whether tiny morning rituals, solo walks, or pauses, can help moms reclaim balance, energy, and emotional resilience, making both summer and back-to-school season more manageable and even a little joyful.