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Hot Flush Top Tips

5 Tips for Managing Hot Flushes at Work

Woman hot flush at work perimenopausal symptom

What exactly is a hot flush?

Hot flushes (also known as hot flashes!) are a common symptom experienced by women going through menopause (and something I have personal experience of!)  

Hot flushes can be described by a sudden feeling of intense heat, often accompanied by sweating and redness in the face and neck.  While hot flushes can occur at any time, managing them at work can be particularly challenging.  Often creating feelings of discomfort and embarrassment, making it difficult for you to focus and can even impact your performance at work.  

If you are struggling with hot flushes at work, here are five tips to help you manage them effectively.

1. Dress in layers

This allows you to easily adjust your clothing as your body temperature fluctuates. Start with a lightweight, breathable base layer, such as a cotton t-shirt or camisoles. Then, add a cardigan or blazer that you can easily remove if you start to feel too warm. This way, you can stay comfortable and professional without having to constantly run to the bathroom to cool down.

2. Stay hydrated

Drinking plenty of water throughout the day is also an essential. Dehydration can make hot flushes worse, so it’s super important to stay hydrated, so you can regulate your body temperature.  Keeping a water bottle at your desk and making a conscious effort to drink water throughout the day, is really going to help! If you struggle to remember, you could try setting reminders on your phone or, use a water tracking app. Avoiding caffeine and alcohol will help too, as they can be a trigger for hot flushes and also contribute to dehydration.

3. Use a fan or cooling device

Having a fan or, cooling device at your desk can be a lifesaver!  A small desk fan, for example, can provide instant relief when you feel a hot flush coming on.  If you work in a shared office space, you could think about investing in a personal cooling device, such as a cooling towel or a portable air conditioner. These can be used both discreetly and can provide targeted cooling to help alleviate hot flushes.  You could also carry a thermal water spray bottle in your bag too, to mist cool water over your face and neck for instant relief.  For example, AVÈNE Thermal Spring Water available from most pharmacies.

4. Practice relaxation techniques

Stress and anxiety can trigger hot flushes so finding ways to relax and manage your stress levels are super important and will help not only hot flushes, but other symptoms too!  Deep breathing exercises, meditation, and yoga can all help to reduce stress and promote relaxation.  Practicing gratitude and mindfulness can also harness feelings of positivity and contentment too.  Get your free gratitude journal here!

Eagle Arms Yoga Qetello Menopause Coaching

5. Talk to your employer

If hot flushes are significantly impacting your work, it may be worth having a conversation with your employer.  They may be able to provide a fan or allow you to take breaks when needed.   It’s important to communicate openly and honestly about your symptoms and how they are affecting your work. Your employer may also be able to provide resources, such as an employee assistance program, to help you manage your overall symptoms too.

In conclusion, hot flushes can be a challenging symptom to manage, especially in the workplace!  Hopefully these tips can help you find ways to alleviate your discomfort and continue to perform at your best.

If you’d like to learn more about managing and communicating your menopausal needs at work, check out my ‘Unlock Your Perimenopausal Power’ programme designed to transform your symptoms into strengths and lead with confidence.


Book a FREE Breakthrough call where we can go over your symptoms and I can offer you my top 3 tips to help you immediately manage your worst symptoms.

The menopause is as complex and unique as the woman going through it, so knowing where to even begin, can be overwhelming – That’s why I’m here to help!

Who Am I - About Carolyn, Qetello Menopause Coach

Book your FREE breakthrough call with me today for my top 3 tips to immediately get your worst symptoms under control at work, so you can get back to being the passionate and dedicated leader you are.

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