5 Quick Mental Health Tools for Hot Flash Relief

Jun 1

When a sudden hot flash strikes, your focus can narrow and feelings of frustration, anxiety, or fear can intensify, making the physical heat feel worse. Because your body is reacting to unexpected hormonal changes, look for ways to soothe yourself in the moment. There is no "right way" to cope, but here are five quick strategies to help stop the anxiety spiral when the heat rises:

"Drop the Rope": When sudden heat hits, we often tense up, which can amplify discomfort. "Dropping the rope" means ending that internal tug-of-war. Instead of resisting the hot flash, relax your muscles and let the sensation be there without judging it or pushing it away. Remind yourself: "I am making space for this heat. I do not need to fight it."
Use Pre-Written Coping Cards: When you are uncomfortable, it can be hard to think positively. Prepare coping cards on index cards or in a note on your phone with healthier thoughts. Write the calming advice you would give a friend or family member. Having it ready to read during a hot flash can help ease distress.
Activate Your Vagus Nerve: Gently massage just behind your ears at the base of your skull in a circular motion. If you feel the urge to yawn or swallow, you've stimulated the nerve, which helps you relax.
Practice Cognitive Reframing: Much of the discomfort from hot flashes comes from how we think about them, such as feeling like we have lost control or feeling embarrassed in public. Cognitive reframing helps you notice these unhelpful thoughts and choose a kinder, calmer perspective. Shift from "I can't stand this heat" to "My body is doing exactly what it should. I am resilient, strong, and perfectly safe during this natural process."
Use Cold Water Distraction: Cold water can support your mental state during a sudden temperature spike. Cold sensations can pull your attention away from the hot flash and the accompanying anxiety, offering immediate relief. Try running your wrists under a cold tap for 30 seconds, sipping cold water, or applying a cold compress to your neck or forehead to ground and cool you quickly.