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

When a hot flush starts, it can feel like it comes out of nowhere. One moment you’re fine… and the next, your body feels like it’s overheating, your heart is racing, and you’re just trying to hold it together — especially if you’re around other people.

If you’re wondering what helps hot flushes in the moment, there are a few simple things that can make it feel more manageable.

Why hot flushes can feel so intense

One thing I’ve noticed is that it’s not just the heat itself. It’s everything that comes with it — the way your body reacts, your breathing changing, and the thoughts that suddenly show up.

For a lot of women, it’s that rush of anxiety, or the feeling that people might notice, or that you’re losing control somehow. It can feel like a lot more than just “feeling warm.”

What most of us tend to do (and why it doesn’t always help)

If I’m honest, my first instinct used to be to just get out of the situation as quickly as possible.

• Or try to hide it.
• Or stop talking.
• Or avoid eye contact.

Anything to make it less visible.

And at the same time, the thoughts would kick in —
“people will notice…”
“I look awful…”
“I need to get out of here”

It makes sense that we react like that.

But I’ve realised that it can actually make the whole experience feel more intense.

What seems to help hot flushes in the moment

What’s helped me (and a lot of the women I work with) is having a few simple things to come back to when a flush starts.

Nothing complicated — just small shifts.

1. Slowing your breathing

Even just gently breathing in for 4 and out for 6 can start to calm things down.

2. Letting your body soften a little

Dropping your shoulders, unclenching your jaw — things you might not even realise you’re holding.

3. Cooling where you can

Cool your wrists, neck, or inner elbows — small things, but they help.

4. Being a bit kinder with your thoughts

Instead of going straight into panic, something like:
“This too, shall pass. I can cope.”

Why this can make a difference

It might not seem like much, but these small things can interrupt that spiral. They help your body settle, which then makes everything else feel a bit more manageable.

Over time, it can take some of the fear out of it too.

When it might help to look a bit deeper

If hot flushes are happening a lot, or starting to affect your sleep or confidence, it can be helpful to step back and look at patterns. Things like stress, sleep, and how your body tends to respond all play a part.

Once you start noticing those patterns, it can feel a bit less unpredictable.

How hot flushes can change over time

One thing I often hear is how different hot flushes can feel from day to day. Sometimes they’re manageable, and other times they feel overwhelming.

Stress and poor sleep can make a big difference. Having a few simple things you can rely on can help you feel a bit more steady, even when things fluctuate.

A gentle next step

If this is something you’re dealing with, you don’t have to figure it all out on your own. I’ve put together a simple, step-by-step online course that brings these tools together in a calm and practical way.

If you’ve been trying to work out what helps hot flushes without much success, having a clearer structure can make things feel a lot more manageable.

You can explore the What Helps Hot Flushes course here.

Further support and information

If you want to read more around this, the NHS and the British Menopause Society (BMS) both have helpful, evidence-based information:

NHS → https://www.nhs.uk/conditions/menopause/
BMS → https://thebms.org.uk/

Final thought

You’re not doing anything wrong.

Your body is changing — and with the right kind of support, it really is possible to feel more steady and more in control again.

Please follow and like us: