Hot flush support that actually helps
Calm, practical support for hot flushes and night sweats.
Evidence-informed clinical hypnotherapy you can use in the moment, and practise over time.
Hot flushes can be intense and disruptive, especially when they’re affecting your sleep, confidence, and daily life.
Start with the free 3-minute Cool-Down, then choose the next step if you want deeper support.
Start here: the free 3-minute
Hot Flush Cool-Down
Hot flushes can feel sudden and intense. The heat surge, the sweating, the racing heart, the 'please stop' feeling.
This short Cool-Down is designed to help in the moment. Not by fighting the flush, but by guiding your body down a notch, faster and more comfortably.
Prefer audio only?
Play the mini Cool Down track (free).
How to use it
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Use it at the start of a flush, or when you feel one building
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Put a hand on your chest or upper arm if it helps you feel grounded
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Use it again later if needed
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Save it on Instagram so you can find it quickly
If symptoms are new, severe, or worrying, it’s always worth speaking to your GP.
What this helps with (in the moment):
Intensity easing sooner
less panic and frustration
quicker return to comfort
Why hot flushes happen
Hot flushes and night sweats are part of how the brain and body adapt during peri-menopause and menopause. As hormone levels shift, your internal “temperature control” can become more sensitive.
That’s why a flush can feel sudden. It isn’t just warmth. It can come with sweating, a racing heart, and that urgent “I need this to stop” feeling.
Different women have different triggers, but common ones include stress, rushing, warm rooms, alcohol, hot drinks, spicy food, and broken sleep.
The important thing to know is this: the flush is real, and it’s not you being dramatic. It’s a body response.
How hypnotherapy helps with hot flushes
Hot flushes are real. And they can feel relentless, especially when they’re hitting your sleep, confidence, and ability to just get on with your day.
This approach is not about “thinking positively” or pretending it isn’t happening. It’s about giving your brain and body a trained response so the flush feels less overwhelming, and less disruptive over time.
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Relief in the moment
When a flush starts, it can come with that sudden urgency and “here we go again” feeling. The faster your body settles, the less it tends to escalate.
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A short cool-down response you can use at the start of a flush
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Cooling imagery that helps the body come down a notch
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Less panic and urgency, more steadiness and control
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A quicker return to comfort afterwards
This is what your free 3-minute Cool-Down and is designed for.
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Change that builds over time
A lot of women find the worst part is not just the flush itself, it’s the unpredictability and the knock-on effect on sleep and confidence. Repetition matters here. When your system practises “cool and settle”, it becomes easier to get there.
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A guided track you practise regularly to reduce reactivity
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A calmer baseline, especially in the evening and at night
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Better recovery after a flush, so it doesn’t ruin the rest of your day
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A plan you can actually follow, without obsessing over it
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This is especially valuable if you can’t, or don’t want to, go down a hormone therapy route, because it gives you a practical toolset you can use and trust.
If HRT isn’t right for you
Some women choose not to use HRT. Others can’t, or are advised not to, because of their medical history. And for some women it simply doesn’t feel like the right route.
Whatever the reason, it can be unsettling when you’re told to “just manage it” while your body is doing its own thing.
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This is where a non-hormonal approach can be genuinely helpful. Hypnotherapy won’t change the fact you’re in peri-menopause or menopause, but it can change how intense and disruptive hot flushes feel, and how quickly your system settles afterwards.
It also gives you something practical you can do in the moment, rather than feeling at the mercy of the next flush.
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Practical tools you can use during a flush
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A steadier response over time through repetition
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Support that fits around real life, without obsessing over it
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If you’re ever unsure what’s safe for you medically, it’s always best to check with your GP. This support is designed to sit alongside good medical care, not replace it.
What the evidence says
Clinical hypnosis has been studied as a non-hormonal approach for hot flushes and night sweats (vasomotor symptoms). Research has found it can reduce hot flush intensity scores, the frequency of hot flushes and their duration, making a significant difference by reducing how disruptive they feel in daily life.
What matters is the mechanism. The most helpful way to think about it is not as relaxation, but as training a repeatable cool-down response. In other words, you practise a pattern your brain and body can recognise when a flush starts. Over time, that practice can reduce reactivity and improve recovery when a flush hits.
If you like to see the evidence before you invest time or money, that matters. This approach isn’t guesswork, and it isn’t just positive thinking. It’s a structured method that’s been tested.
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This is one of the few non-hormonal approaches where hypnosis has a stronger evidence base than many popular non-pharmaceutical solutions.
Evidence snapshot
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Randomised trials have found hypnosis can reduce hot flush scores and symptom interference compared with control conditions.
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Benefits have been shown using therapist-led protocols and home practice (audio tracks).
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This is a non-hormonal option, which matters for women who can’t or don’t want to use HRT.
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The most consistent results come from a simple pattern: guided practice repeated over time.
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Clinical hypnosis is included by major menopause guidance as a non-hormonal option for vasomotor symptoms.
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This page gives you a free in-the-moment tool, plus options for deeper practice if you want it.
Sources
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North American Menopause Society (NAMS) non-hormone therapy position statement (includes clinical hypnosis)
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Randomised controlled trials of hypnosis for hot flushes (such as Elkins et al.)
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JAMA Network Open trial of hypnosis delivered via self-guided audio and home practice
How to track progress without making it a big thing
Tracking can be helpful because it shows you, in black and white, what’s changing. But it needs to stay light. You don’t need to log every flush or turn your phone into a symptom diary.
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Here’s a simple way to do it:
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In the moment (10 seconds):
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How strong is it? 0–10 (before the Cool-Down, then after)
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How disruptive is it? 0–10 (does it stop you doing what you’re doing?)
Once a week (30 seconds):
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How much have hot flushes got in the way this week? 0–10
That’s enough to spot progress without keeping your attention stuck on it.
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If tracking makes you more aware and more tense, skip it. Use the tools and notice what changes over time.
Hot Flush Reset Session (60 minutes, online, one-to-one session) — £120
If you’re fed up of feeling at the mercy of hot flushes, this is focused, one-to-one support.
We’ll build a repeatable cool-down response you can use when a flush starts, and a simple practice plan so it gets easier over time.
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What you get:
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60-minute online session (Zoom), focused on hot flushes and night sweats
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A practical in-the-moment cool-down you can use during a flush
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A personalised audio to practise with at home with a clear “what to do next” plan
What to expect:
This is calm, structured and evidence informed. You’ll be aware and in control throughout, and we’ll keep it practical and easy to follow.
Best for you if...
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flushes are affecting your sleep, confidence, or day-to-day life
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you want a structured approach you can actually stick to
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you’re willing to practise between sessions (that’s where the change builds)
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​If symptoms are new, severe, or worrying, it’s always worth speaking to your GP alongside any support here.
What happens in the session
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An overview of your symptoms and triggers (so we’re targeting the right pattern)
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Guided hypnotherapy to build your cool-down response and reduce the alarm feeling
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A simple plan for using the personalised audio at home, so it builds over time
Start with the free 3-minute Cool-Down
​​If you want something you can use today, begin there. If you want deeper support, choose the option that fits you.
Save for Later
Free 3-minute Cool-Down
Use it at the start of a flush.
Use
now
In the
moment
Save for later
Immediate Support
20-minute Audio (£27)
Daily audio support.
Daily track
Quick reset
Use guide