"In Her Prime" is the name I have given to the cbt programme for hot flushes and night sweats — a name that reflects what the programme is really about. Not just managing symptoms. Feeling like yourself again. Being in your prime. The programme itself is built on training I have completed with the British Menopause Society in CBT for Hot Flushes and Night Sweats. In simple terms, it takes the knowledge and techniques from that training and delivers them in a way that is practical, accessible and designed around real women living real lives. It is not therapy. It is not a medical treatment. Think of it more like a skills course — the kind where you leave with tools you actually use, rather than just information you quickly forget. Over six sessions you learn how to understand what is happening in your body, how to work with your thoughts and responses rather than against them, and how to manage your symptoms in a way that fits your everyday life. The techniques come from Cognitive Behavioural Therapy — an evidence-based approach recommended by NICE for menopausal symptoms. But you do not need to know anything about CBT to benefit. You just need to show up and be willing to try.

"In Her Prime" programme is based on an evidence-based six-session CBT intervention for the management of hot flushes and night sweats — the same model delivered within NHS settings and recommended by NICE (guideline NG23). The evidence comes from NHS randomised controlled trials, including the MENOS 1 and MENOS 2 trials conducted at King's College London, which demonstrated that CBT significantly reduces the frequency, intensity and impact of hot flushes and night sweats on daily life. I have completed the BMS Cognitive Behaviour Therapy for the Management of Hot Flushes and Night Sweats course in March 2026 — a specialist training programme run by the British Menopause Society. This training is the professional foundation for "In Her Prime" programme.

This is a 6-session course (12 hours total) delivered in small group (up to 6 people) larger groups (7-14 people)  or 1:1 (sessions are 1hr 15 mins for 1:1) You will learn: Why hot flushes and night sweats happen and what is going on in your body How thoughts, stress and your nervous system influence symptoms Practical breathing and calming techniques to use in the moment Sleep support strategies specifically for night sweats Ways to reduce the impact and frequency of symptoms How to feel more in control and less anxious about symptoms Building a long-term self-management plan that belongs to you The CBT programme is a partnership between us. I will give you the knowledge, the tools and the support — but the skills only work when you use them. Between sessions there will be some simple practice tasks and a little written reflection to complete. Nothing overwhelming, nothing complicated — but genuinely important. You do not have to be perfect. You do not have to get it right every time. You just have to be willing to try. That willingness is what makes the difference. The focus is on learning skills you can continue to use long after the course ends.

No — and it is not intended to. In Her Prime sits alongside whatever care you are already receiving, not instead of it. If you have any medical concerns about your menopause or your health generally, your GP is always the right first port of call. If you are currently under the care of a GP or consultant for any medical condition, please discuss your interest in the programme with them before booking your Initial Menopause Support Consultation. What this programme does is give you practical, evidence-based skills to manage your symptoms in everyday life — and that is something no appointment alone can do for you. In Her Prime is a CBT-informed learning programme — not therapy, not counselling and not a medical consultation. It works alongside your medical care, not instead of it.

This is probably the most important thing to read before you book. In Her Prime is a six-session programme with structured activities week on week. Between sessions you will be asked to practise techniques, complete simple reflection exercises and begin applying what you have learned to your daily life. These tasks are straightforward — nothing complicated, nothing overwhelming — but they are an essential part of how the programme works. The skills in this programme only develop through practice. Turning up each week is the starting point — but it is what you do between sessions that makes the real difference. If you are looking for a programme where you can sit back, attend six sessions and expect change to happen to you — this probably is not the right fit. But if you are willing to show up, try things out, practise between sessions and stay curious even on the weeks when it feels harder — this programme can genuinely change how you experience your symptoms. You do not have to be perfect. You do not have to get everything right. You just have to be willing to try. That commitment is what makes the difference — and it is the most important thing you bring to this programme.

No — and this is an important distinction. "In Her Prime" is a structured learning programme, not therapy or counselling. You do not need to be struggling with your mental health to benefit. It is sometimes described as a CBT-informed psychoeducational programme — which simply means it uses techniques drawn from Cognitive Behavioural Therapy in a practical, educational way. The approach works not by stopping the flush itself, but by changing how your mind and body respond to it — reducing the frequency, intensity and impact on your daily life. NICE recommends this approach as an effective option for managing menopausal vasomotor (Hot Flushes and Night sweats) symptoms, alongside or instead of HRT.

In Her Prime is available in three formats — each covers exactly the same content, the difference is in the experience and pace. 1:1 — Private sessions, just you and me. Six interconnected 75-minute sessions delivering the full curriculum and learning outcomes in an individualised format, without group activities (7.5 hours total). Small Group — 2 to 6 participants, held at Aroma Therapie Suite or an agreed venue. Larger Group — 7 to 14 participants. Venue confirmed at time of booking (requires an additional facilitator). Both Small & larger group formats run as six interconnected 2-hour sessions (12 hours total). Community groups, organisations and workplaces follow this same group structure.

The group programme runs over 6 structured sessions, covering the same evidence-based content as the individual programme — understanding why hot flushes and night sweats happen, the role of thoughts and behaviours, and practical self-management tools you keep for life. Groups are kept deliberately small to allow open discussion and individual attention. Sessions for smaller groups of up to 6 people take place at Aroma Therapie Suite Studio. For larger groups of 7–14 people, venue details will be confirmed at the time of booking. Many women find that sharing the experience with others going through the same thing adds something that the individual programme cannot — the connection, the conversations and the reassurance of knowing you are not alone. Each session is 2 hour duration

The 1:1 programme is delivered privately — just you and me, in a calm and completely confidential setting at Aroma Therapie Suite Studio. It follows the same 6-session structure and covers exactly the same evidence-based content as the group programme — understanding what is happening in your body during a flush, the role of thoughts, stress and anxiety, practical techniques to use in the moment, sleep strategies for night sweats, and building a personal self-management plan you keep long after the programme ends. Because it is just the two of us, sessions move at your pace. There is space to ask questions, go deeper where you need to, and have the kind of open, unhurried conversation that can be harder in a group setting. Everything discussed remains completely confidential. The 1:1 programme is ideal if you prefer privacy, feel your symptoms are particularly personal or sensitive, or simply feel you learn better one to one. Each session is 1 hour 15 mins.

Just to be clear — this programme is not a replacement for medical care and it is not intended to be. It sits alongside whatever care you are already receiving, not instead of it. If you have medical concerns about your menopause or your health generally, your GP is always the right first port of call. What this programme does is give you practical, evidence-based skills to help you manage your symptoms in everyday life — and that is something no appointment can do for you.  Sonnet 4.6 Low   

"In Her Prime" programme is delivered by me — Fiona Brown, a Registered Nurse with over 30 years of clinical experience, regulated by the Nursing and Midwifery Council (NMC). I am a member of the British Menopause Society (BMS) — the UK's leading professional body for menopause care — and I have completed BMS specialist CBT training for hot flushes and night sweats. The programme I deliver is based on the Hunter and Smith model, developed through NHS randomised controlled trials and recommended by NICE (guideline NG23). Membership of the British Menopause Society means I am committed to keeping my knowledge of menopause care current, evidence-based and in line with the latest clinical guidance. It is not simply a qualification — it is an ongoing professional commitment to the women I work with. But beyond the credentials — I have lived this. I navigated my own challenging menopausal symptoms and found myself, despite thirty years of nursing experience, without a clear roadmap. That personal experience shapes everything about how I deliver this programme — the warmth, the understanding and the complete absence of judgement. You will be working with someone who genuinely understands what you are going through, is clinically trained to support you and is deeply committed to helping you find your way through it.