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Managing Hot Flashes at Work: A Practical Guide

At work, the goal is to reduce intensity and recover quickly - not to “make it disappear.” Use a simple prevention + cool-down + recovery plan, and jot one-line context notes if helpful.

Key Points:
  • Aim to reduce intensity + recover quickly.
  • A quick plan helps: prevent, cool down, recover.
  • Short context notes help you spot repeat situations over time (meeting, stress, hot room).

A simple workday plan

Before

  • Dress in removable layers
  • Keep cold water nearby
  • Choose airflow when possible

When it hits

  • Slow breathing (longer exhale)
  • Sip cold water
  • Step away briefly if needed

After

  • Add a layer back on if chilled
  • Reset posture and breathing

About disclosure

You don’t owe anyone details. If needed: “I’m managing a health transition and may step out briefly.”