As always, South by Southwest (SXSW) is coming in hot. This year’s festival is stacked with music, film, and tech events, and with so many amazing options, you might be tempted to do it all. Hundreds of artists, panels, and screenings are happening across downtown Austin, so you know it’s going to be one for the books.

But let’s talk about the real challenge of SXSW: braving the Texas heat while navigating a sea of people. Between the blazing Texan sun, packed venues, and sensory overload, even the most seasoned festival-goers can feel like they’re thrust into fight or flight mode. 

If you’ve ever felt restless, sweaty, and on the verge of a mini meltdown while stuck in a crowd, you know how fast excitement can turn into frustration, like, “why did I think this was a good idea?”

Luckily, science and some ice cubes might just become your new chill besties. Here’s how simple cooling strategies can help you literally and mentally chill out so you can maximize your enjoyment of this year’s festivities. 

Keep reading: The ‘Chill Girl’ Dilemma: How Pretending To Be Easygoing Can Cause Anxiety

Why Does Cold Help With Anxiety?

Think of your nervous system like a car with a gas pedal and brakes. When things get stressful or overwhelming—whether from heat, loud music or too many people in your personal space—you’re slamming your foot on the gas, activating your fight or flight response, also known as your sympathetic nervous system.

Now, meet your vagus nerve—the longest cranial nerve in your body that runs from your brainstem down through your chest and stomach. This very important nerve helps regulate your heart rate, digestion and relaxation as part of your parasympathetic nervous system, the brakes in your body.

But what does ice have to do with it? Well, it turns out that applying cold ice or water to the back of your neck or on your face activates your vagus nerve, signaling to your body that it’s time to hit the brakes. As your heart rate slows down, it creates a feedback loop that your brain takes as a message that you’re safe, effectively continuing to calm your body and reduce the anxiety you were previously feeling.

So in anticipation for the SXSW heat (and crowds), arm yourself with these five cooling hacks to keep your vibe (and body temperature) chillmaxing. Your body and your stress levels will thank you. 

Keep reading: Overstimulated? Here’s how to stabilize

5 Ways to Stay Cool And Collected At SXSW

When the Texas heat and exhilarating events start popping off, don’t sweat it. These ice-cold hacks will help you cool down and keep your nervous system regulated so you can enjoy the festival without any meltdowns. 

Bring Ice Packs 

Keep a small ice pack or even a frozen water bottle with you. When you start feeling your chest tighten, your mood shift, or your heart race you can press it against the back and sides of your neck to stimulate your vagus nerve. If you’re able to, break away from the crowd and find a space where you can focus on slowly hitting the breaks. 

Splash and Refresh

Fill a bottle with ice water and splash your face, neck and chest when the heat (or crowd) starts to feel too much. This will also stimulate the vagus nerve and tell your body to relax, giving you a moment to be with yourself and self-soothe. 

Enjoy Ice-Cold Treats 

Drinking something super cold or eating ice cream can help you cool your core body temperature from the inside out while stimulating your vagus nerve from within. As if that wasn’t a treat in itself, who doesn’t love something sweet and cold on a hot day?

Use A Straw

By bringing your own reusable straw, you’re helping your body regulate your breathing and reducing waste. As you sip through the straw, you’re forced to take in smaller breaths, giving your body yet another reason to send out those chill signals. 

Cool Down Before You Overheat

Layers are cute—until you’re suffocating. Keep an eye on how you’re feeling throughout the day, staying self-aware of any discomfort you may feel. You want to be able to take off your jacket or extra layers before you start to overheat.

Keep Reading: 5 Breathing Techniques to Relieve Anxiety: A Guide from ATX Anxiety

Sometimes, cooling down physically may not be enough, especially if social anxiety or overstimulation makes events like SXSW feel more draining than fun. If crowded spaces, constant noise, or the pressure to meet up with friends leaves you feeling overwhelmed, it may be time to consider therapy. Working with a therapist can give you tools to better understand your body’s needs, manage your anxiety and build up your confidence so you don’t feel like the only way to feel better is to miss out.

At Austin Anxiety and Trauma Specialists, our therapists can help you feel calm, confident, and ready to enjoy any festival to the fullest. Book your free consultation today to start your journey towards peace of mind. You deserve to enjoy lifetime experiences like SXSW without anxiety taking over. We can help.