Cognitive behavioural therapy for hot flushes

Can hot flushes be effectively addressed through natural means? Indeed, scientific evidence supports this. Numerous studies have demonstrated the efficacy of cognitive behavioural therapy (CBT) in providing noticeable relief. Let’s delve into the details and explore how this technique can genuinely assist in managing hot flushes. 

What is CBT?

CBT, short for Cognitive Behavioural Therapy, is a type of talking therapy grounded in the idea that our thoughts, feelings, and actions are interconnected with our physical well-being. The core concept is that by changing one of these elements, we can influence the others. 

CBT aims to empower individuals by cultivating a deeper understanding of these links. It goes beyond insight, offering practical tools to manage challenges, fostering the development of new coping skills, and providing effective strategies. A fundamental principle of CBT is that our perspective or thinking within various situations, such as at work, significantly influences our emotions and subsequent coping behaviours in those situations. 

CBT for menopause symptoms 

The menopause transition encompasses changes at biological, psychological, and social levels for most women. Hot flushes and night sweats, physical symptoms triggered by fluctuating oestrogen levels, can be particularly challenging to navigate during this transition. 

However, the menopausal process isn’t solely biological: social and psychological changes also play a significant role. As the physical symptoms intensify, they may lead to feelings of embarrassment, anxiety, discomfort, and disruptions in sleep. 

A study involving over 600 women in the UK and the Netherlands revealed that CBT significantly reduces the impact of hot flushes and night sweats while also improving mood and overall quality of life. 

How does CBT for menopause work?

Let’s take a look at a woman experiencing a hot flush at work. If she thinks negatively, believing people are staring and judging her, she might feel embarrassed and anxious, intensifying the physical reaction. Avoidance behaviours, like wanting to escape the situation, can be unhelpful in the long run. 

Cognitive and behavioural strategies in CBT aim to develop a calmer, more accepting view of the situation, allowing for a helpful response. Women can identify and challenge negative thoughts, fostering a shift toward more neutral and manageable perspectives. 

In CBT sessions, therapists and clients collaborate, with clients taking an active role in working towards goals aligned with their values. Structured sessions cover jointly agreed-upon topics, and clients are encouraged to try practical strategies as homework, discussing outcomes in subsequent sessions. This approach empowers women to navigate menopausal challenges effectively.