Finding Balance in the Heat: Navigating Summer with a Traumatic Brain Injury
- Anum Qaiser
- Aug 1
- 4 min read
Summer often means patios, festivals, and outdoor adventures. But for individuals living with a Traumatic Brain Injury (TBI), the season can bring unique challenges that many may not see. From heat intolerance to sensory overload, enjoying the warmer months takes extra planning, awareness, and strategy.
I had the chance to speak with Erica Cooper, an advocate, writer, and someone living with both a spinal cord injury and TBI. She shared candid insights on what summer feels like post-injury and what has helped her navigate the season while still finding joy.
The Heat Hits Differently with a TBI
For Erica, heat management is a constant concern. “I don’t sweat below my armpits. My body can’t regulate the same way so if I sit out in the sun for even 20 minutes my legs will swell, I’ll get a rash, and I start feeling unwell”. She added, “My bladder function is worse when I’m too hot. I get more emotional, I feel sick, and I need to lay down.”
The consequences of overheating can linger for days. “When I was a kid I thought when you sweat, you feel better. I don’t sweat so my body doesn’t get that relief.”
Practical Cooling Tips:
Carry a spray bottle with cold water to mist the face, neck, and arms.
Use cooling cloths or wraps, especially around the neck.
Opt for long sleeve breathable clothing that offers sun protection without adding heat.
Time outdoor activities for the morning or evening when the sun is less intense.
Take cool showers or short dips in a pool to lower body temperature.
Sensory Overload: Crowds and Noise
Festivals, outdoor concerts, and summer markets are meant to be fun, but for Erica they can be overwhelming. “If I’m in a busy place with a lot of noise, I get pressure in my head, my tinnitus spikes, I can’t breathe. I have to leave.”
Crowded spaces make it difficult to focus. “I start getting hyper-focused. I can’t hear anything. People walk into me. I feel like I’m drowning”.
Her go-to coping strategies include:
Wearing sunglasses to reduce visual input.
Using noise-canceling earbuds to filter out overwhelming sounds.
Planning ahead to identify quieter areas for breaks.
Bringing a support person who can help navigate or exit crowded situations.
Invisible Struggles: Terrain, Social Disconnect, and Fatigue
Summer brings social activities but not all of them are accessible. Uneven surfaces like sand can be difficult to walk on. “I hate looking drunk but that’s how I look when I’m off balance,” Erica said. She emphasized that recovery from even short activities can take days. “If I play pickleball for 15 minutes, I need three days to recover.”
She also shared the emotional toll of feeling left out. “People don’t invite me to things anymore because they assume I can’t do it. Or they don’t know how to include me so they just don’t.”
Ways to Reconnect and Participate:
Seek out accessible parks or paths with paved trails.
Engage in gentle nature activities like bird watching or sitting by water.
Explore community adaptive sports or recreation programs.
Join virtual meetups or interest groups when in-person spaces are inaccessible.
Planning Is Essential
For Erica, every outing needs careful planning. “I need to map out where I’m going, what the weather will be like, what I’ll wear, and how I’ll get there.” She stressed the importance of having a backup plan and checking access features of the venue.
Preparation helps ensure participation rather than exhaustion. “When I plan it out, I can actually enjoy myself.”
Pushing for Inclusion
Erica reflected on how advocacy plays a role. “When I told people I wanted to play sports, they laughed. But I kept asking, I kept pushing, and eventually there were options.”
Advocacy is not just about policy—it is about creating awareness within your community, your circles, and even with service providers. Erica noted that expressing your specific needs can make a difference in how friends, family, and event organizers approach accessibility. "People often don’t know what accommodations are needed unless you tell them," she said.
Moreover, she emphasized that sharing lived experiences is critical to breaking down misconceptions about disability and inclusion. "People think disability looks one way, but it’s so varied," Erica pointed out. "When we talk about our experiences, it helps others understand the invisible barriers we face."
This highlights why amplifying the voices of people with lived experience is essential in shaping more inclusive spaces and policies. It brings nuance to conversations about accessibility that purely theoretical perspectives might miss. As Erica put it, "Every time I do something new, I learn more about what I need—and that helps me educate others too."
Whether it is contacting local representatives, suggesting improvements to community spaces, or simply having conversations with peers, advocacy driven by lived experience can pave the way for broader societal change.
Small Adjustments Make a Big Difference
Erica has learned to listen to her body and make small changes. “I reposition the fan to blow down on me instead of just my feet. I flip around on the bed to cool off. You learn what works for you by trying.”
Her advice for others? “Just experience things. Every time I do something new, I learn more about what I need.”
Key Takeaways for Summer with a TBI
Plan outings during cooler parts of the day.
Use cooling aids like water misters and breathable fabrics.
Prepare for sensory overwhelm with noise and light filters.
Rest often and build recovery time into your schedule.
Speak up about your needs with friends and community members.
Explore accessible activities that bring joy without draining energy.
Thank you to Erica Cooper for sharing her experiences and practical wisdom. Conversations like these help build more inclusive, understanding communities where everyone can enjoy the season on their own terms.
