Hot flushes at work can feel particularly difficult. Whether you're in a meeting, at a desk, or dealing with customers, the sudden onset of intense heat — often with visible flushing and sweating — can be uncomfortable and embarrassing. You are not alone. Up to 80% of women experience hot flushes during the menopause transition, and for many, the workplace is where they feel the impact most. Here are five practical things that can help

Tip 1 — Dress in layers:

Wearing natural fibres and clothing that you can easily adjust means you can quickly cool down during a flush without drawing attention. Cotton, linen and bamboo fabrics breathe better than synthetics.

Tip 2 — Keep your workspace cool:

A small desk fan, a cold water bottle, and access to fresh air can make a significant difference. If your office is warm, speak to your facilities team — small environmental adjustments can help everyone.

Tip 3 — Use slow breathing:

Slow, controlled breathing at the onset of a flush can reduce its intensity and duration. Breathe in slowly for four counts, out for four counts. This is one of the techniques taught in the CBT programme for hot flushes.

Tip 4 — Talk to your manager (if you feel able):

You don't have to manage this alone. Many employers are becoming more aware of menopause in the workplace. A brief conversation with your manager may open the door to reasonable adjustments — flexible breaks, a cooler workspace, or working from home on difficult days.

Tip 5 — Know your options:

There are evidence-based approaches that can help reduce the frequency and impact of hot flushes. CBT for hot flushes is recommended by NICE and supported by strong evidence. Your GP can also discuss medical options, including HRT.

If hot flushes are affecting your work and daily life, the CBT programme for hot flushes and night sweats may help. Find out more, or get in touch to ask a question. Employers can also find out about workplace menopause health talks.