WHEN a hot flush hits… what do you actually DO?

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.”

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 (avoidance, fear, shame)

  • 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

Get Instant Access Now

Self-paced • Printable handouts • Secure checkout

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.

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 stuck

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

What you’ll learn (and actually use)

Over 6 weeks, you’ll be guided through practical tools to help you:

  • Handle a flush in the moment so it feels less frightening and less 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 plan (including night-sweat strategies)

  • Build a maintenance plan so you don’t lose momentum 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 taught by Henriette O’Bryan, menopause-informed psychotherapist

  • Downloadable worksheets and trackers (flushes, triggers, sleep diary, action plans)

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

Who this is course for?

This course is for you if you want practical, natural symptom support and you:

  • can’t take HRT (including after cancer) or prefer not to

  • want a calm approach that supports mind and body

  • need something that fits real life, not a perfect routine

Ready to feel more in control?

You don’t need to do everything.

You just need a clear plan

and the support to follow it.

AND REMEMBER:

You’re not failing. Your body is changing, and you just need the right tools.

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