How can I reduce stress to help prevent hot flashes?

Keeping your cool emotionally as you go through menopause may help keep your cool physically, too. Mind-body techniques may help reduce symptoms. Mindfulness-based stress reduction (MBSR), for instance, a type of meditation, helps build resilience to hot flashes, so women are less bothered by symptoms. In addition, deep breathing exercises, called paced breathing, may help regulate your body's temperature and decrease the amount of hot flashes you have by as much as 50 percent. Take slow, deep breaths from your belly at a rate of six to eight breaths per minute. Practice twice a day for 15 minutes, and any time you feel a hot flash coming on.

Dr. Julia Schlam Edelman
OBGYN (Obstetrician & Gynecologist)

Decreasing the number of stressful situations one faces each day at home and/or work may decrease the number of hot flashes one has. Can you:

  • delegate tasks to others?
  • reduce your commitments?
  • change your priorities?
  • shorten your work hours?
  • eliminate a long or stressful commute?
  • change to a different type of work that is less stressful?

Stress reduction techniques are taught by psychologists, social workers and other mental health professionals. These may include relaxation tapes, meditation or other approaches.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.