Mindfulness for Hot Flashes

Mindfulness is paying attention to what’s happening right now, without judgment.

It can help you stay calm and present during a hot flash, reducing its intensity and emotional impact.

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Mindfulness can help you manage hot flashes by:
- Reducing stress (a common trigger for hot flashes)
- Keeping you grounded in the present moment, preventing you from spiraling into anxiety or worry
- Helping you observe physical sensations without judgment, so they feel more tolerable

Try this when you feel a hot flash coming on or anytime you want to calm your nervous system:

1. Pause and ground yourself.
   - Sit or stand still.
   - Gently place a hand on your chest or belly.
2. Breathe in through pursed lips.
   - Imagine sipping cool air through a straw.
   - Inhale slowly for a count of 4.
3. Breathe out through your nose.
   - Exhale gently for a count of 6.
   - Feel your shoulders drop.
4. Notice the sensation, not the story.
   - Observe the warmth like a scientist.
   - Let go of judgment and soften your response.
5. Repeat for a few minutes.
   - Stay with your breath and changing sensations.
   - Remind yourself, “This will pass.  I am safe.”