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Hot flashes
Everything the community has published, tested and rated around hot flashes.
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Trending protocols
Find your hot flash triggers
A two-week detective protocol to identify what sets off your hot flashes — caffeine, alcohol, stress, heat — and how to test each one safely.
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Riding out a hot flash
What to do in the ninety seconds when a flash hits — breathing, cooling and mindset techniques that shorten and soften each one.
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Night sweats: a cooler-sleep protocol
A bedroom and evening routine built specifically for night sweats — temperature, bedding, timing and what to do when you wake up drenched at 3am.
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Hot flashes at work: a practical plan
A discreet routine for managing hot flashes and night-sweat fallout during the workday — what to keep nearby, how to dress, and how to ride out a flash in a meeting without drawing attention.
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New tools
Symptom & trigger diary template
A simple daily diary format for tracking symptoms alongside food, drink, stress and sleep — the fastest way to find your personal patterns.
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Hot flash meeting scripts
Short, calm things to say when a hot flash hits mid-meeting — from saying nothing at all to briefly naming it — so you never have to improvise under pressure.
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Community-tested products
Popular sessions
Published by a Dot member or partner. This is lived experience and education — not medical advice, diagnosis, or treatment. Talk with a qualified clinician before changing anything about your care.