What Helps Hot Flushes
(and why it’s simpler than you think)

When a hot flush hits
This is what most women do

Most women try to hide it:
head down, avoid eye contact, stop talking, escape to the toilet
… while thinking:

“Bet I look awful…
people will notice…
my colleagues will think I’m incompetent.”

It can feel overwhelming in the moment,

but the first steps that help are often simple.

Instead, do this in the first 60 seconds:

  • Breathe: in 4, out 6 (repeat 5 x)

  • Drop shoulders + unclench jaw

  • Cool points: wrists/neck/inner elbows (30–60 seconds)

  • Swap your thoughts. Instead say: “This will pass. I can cope.”

What Helps Hot Flushes is a calm, step-by-step 6-week online plan to reduce hot flush intensity, manage night sweats, and improve sleep quality — especially helpful if HRT isn’t suitable or isn’t your choice.

Learn why stress can narrow your thermo-neutral zone and what widens it again

Identify your triggers and use quick fixes (so you stop guessing)

Use CBT tools to change thoughts/ behaviours that intensify flushes

Follow the sleep and night sweat lessons to improve overall sleep quality

For less than the cost of 1-hour therapy
with a menopause psychotherapist

Does this sound like you?

  • Your sleep is being interrupted and you wake up exhausted

  • You feel anxious about flushes happening in public or at work

  • You've tried 'all the things' and nothing has really worked

  • You want a natural approach because HRT isn't an option (or isn't your choice)

What you’ll learn (and actually use)

  • Handle a flush in the moment so it feels less frightening and disruptive

  • Understand your triggers and patterns in a simple, non-obsessive way

  • Calm the nervous system and reduce the “flush panic” spiral

  • Support better sleep with a bedtime routine (including night-sweat strategies)

  • Build a maintenance plan to stay on track when life gets busy

What you get inside the course

  • A clear week-by-week structure so you always know what to do next

  • Guided video lessons by Henriette O’Bryan, menopause counsellor

  • Downloadable worksheets and trackers (flushes, triggers, and sleep)

  • A final “keep going” plan so your progress doesn’t fade after week 6

  • Lifetime access so you can revisit the tools whenever you need them

Ready to feel more in control?

If hot flushes are disrupting your
sleep, confidence, and daily life - you're not alone.

I want you to know this:
you're not failing.

Your body is changing - and you just need the right tools,

delivered step by step, without overwhelm

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