Getting through hot flushes day to day is less about stopping them completely and more about building small, practical habits that take the edge off and make them easier to move through. The strategies below start with what you can adjust yourself, then cover when it is worth talking to your GP about clinical options.
What you wear and how you layer
Lightweight clothes made from natural, breathable fabrics can help your body manage its temperature more easily. Dressing in layers you can take off quickly gives you some control as a flush comes on, wherever you are. Keeping a small portable fan nearby and sipping cold water during a flush can bring quick relief too.2
Managing temperature at home and at night
Night sweats are some of the more disruptive moments, mostly because they pull you out of sleep. Keeping your bedroom cool can help. A room temperature of around 16 to 18°C is the range often linked with better sleep, and a fan or lighter bedding can help you get there. The same idea works during the day: cooler spaces make a flush easier to move through.3
Spotting your own triggers
Spicy food, caffeine, hot drinks, and alcohol are common triggers, though what affects you will be your own. Keeping a diary of when flushes happen and what came just before can help you notice your own patterns, so you can make small, targeted changes rather than cutting out everything at once.4
Changes that help over the longer term
Some changes can lower how often flushes happen over time, while supporting your wider health too. Stopping smoking, cutting back on alcohol, moving your body regularly, and keeping to a healthy weight have all been linked with fewer, milder flushes. These take longer to show an effect than the quick steps above, but they are worth weaving into your day-to-day approach.5
Breathwork and cognitive behavioural therapy
Cognitive Behavioural Therapy (CBT), a talking therapy that works on how you think and respond, is a non-hormonal way to manage hot flushes. CBT can change how you respond to a flush, which can ease the distress they bring. CBT for menopausal symptoms is available through some NHS services, and it is worth asking about at your GP surgery.6
Paced breathing is one technique sometimes offered as part of CBT programmes for hot flushes. It means slow, controlled breathing from your stomach, used as a flush begins. If you are working through a CBT programme, your practitioner can guide you through it. It is used within a structured programme rather than something to pick up on your own.7
When to talk to your GP about clinical options
If the lifestyle and behavioural strategies are not giving you enough relief, it is worth booking a GP appointment to talk through what else is out there. Hormone Replacement Therapy (HRT), which tops up the hormones that fall during menopause, is an effective treatment for hot flushes and other symptoms. Whether it suits you depends on your own health history, and a GP can walk you through the benefits and risks based on your circumstances.8
If HRT is not suitable, or you would rather not take it, there are non-hormonal prescription treatments your GP can talk through with you, including certain antidepressants and a medicine called clonidine. These are prescription-only, so they are not something to seek out on your own. Your GP can assess whether they suit you.9
You might also consider over-the-counter herbal supplements or complementary therapies. However, clinical evidence supporting their effectiveness for menopausal symptoms is limited, and their quality and purity can vary. It is important to discuss any supplements with your GP or pharmacist before taking them, as they can interact with other medications or carry their own risks depending on your medical history.1