_Skittle wrote 4690k isn't your best option, all depends on your budget though. You will be fine with a decent aftermarket cooler.

Its my GFX card that gets really hot and my rad on my motherboard near it, idk what id need to get to cool my gfx card & i think 150-200 pounds would be a optimal budget.

Dial back your GPU overclock, if you have one. Poor airflow/cooling may be causing high temperatures on the GPU. Maybe grab a couple of decent fans if you don't have many, or good fans.

£200 for a CPU upgrade? If so;
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