if you cant stand the heat, get out of the kitchen

If you cant stand the heat, get out of the kitchen is a figurative phrase that means if something is putting too much pressure on you or if you dislike a certain type of situation, you should just get out of it, ignore it or avoid it altogether. The implication of this phrase is that if you cant cope with something, you shouldnt be doing it and should leave this type of work or situation for someone who can cope.