Cool Down Naturally: Using CBT to Treat Hot Flashes

Around 80% of women will deal with hot flashes, night sweats, and other vasomotor symptoms (VMS) during perimenopause or menopause. While some women find these symptoms manageable, others endure severe discomfort. For many, these symptoms disrupt sleep, trigger anxiety, and lead to chronic insomnia.

But here’s the good news: there’s a way to manage these symptoms without hormones. It’s called Cognitive Behavioral Therapy (CBT)—and no, it’s not just for anxiety and depression (though it helps with those, too). CBT works by helping you challenge and rethink the unhelpful thoughts and habits that might be making your symptoms feel worse.

A study from the National Institutes of Health (NIH) found that women using CBT were better able to cope with hot flashes, night sweats, and sleep issues. Basically, they felt more in control—and that made a big difference.

There’s even a menopause-specific version called the MENOS CBT protocol studied by the NIH. It’s a short-term therapy (just 4–6 sessions), and research shows it really works. It’s been shown to:

• Lessen the impact of hot flashes and night sweats

• Improve sleep

• Boost overall quality of life

• Work well in different formats—group sessions, self-help guides, or even online

You don’t have to “just deal” with menopause symptoms. CBT offers a proven, natural way to feel better—mentally and physically.

Kelly Rigo is the creative force behind Menopause Evolution.