Hot flashes can strike at the most inconvenient times — in the middle of a meeting, while you’re cooking dinner, or even just sitting and relaxing. While they’re a normal part of the menopausal journey, they don’t have to leave you feeling powerless. Alongside traditional approaches like layered clothing and fans, there are some lesser-known, surprisingly effective tricks that can bring quick relief.

Menopause doesn’t mean surrendering to discomfort. By experimenting with simple, natural cooling techniques, you can find what works best for your body. Whether it’s a chilled pair of socks or a spritz of peppermint spray, small habits can make a big difference in reclaiming your comfort and confidence.

Hot flashes (and menopause in general) can feel overwhelming, but you don’t have to go through it alone. My goal with Hot Flash Finds is to share real, practical tips that actually help—without the fluff.

Here’s to staying cool, strong, and confident in this season of life.

– Suzanne

2. Peppermint Oil Cooling Spray

3. The 4-7-8 Breathing Technique

4. Cooling Socks at Night

5. Frozen Fruit Snack Hack

Placing a cold pack or even a wrapped ice cube on the inside of your wrist helps cool your body quickly. Why? Because your wrist is a pulse point where blood flows close to the surface, allowing your body

Here are 5 simple ways you can start cooling down hot flashes today:

At Hot Flash Finds, we don’t just look for solutions—we hunt them down like a woman chasing the ice cream truck in July. If it works, we’ll tell you. If it’s ridiculous, we’ll laugh with you. Because sometimes the “surprising tip” is realizing you’re not the only one standing in front of the freezer at midnight.

Taming the Flame

The Cool Down ❄️

1. Ice on the Inner Wrist

to cool more efficiently. Just 1–2 minutes of cooling here can calm a sudden flash.

A DIY spray made with peppermint essential oil and water is a refreshing lifesaver. The natural menthol in peppermint creates a cooling sensation on your skin, making it perfect for a quick

mist on your chest, neck, or arms when a flash hits. Keep a small bottle in your purse for on-the-go relief.

also helps your nervous system settle. Try this: inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. Just a couple of rounds can make a noticeable difference.

Sometimes hot flashes are worsened by stress. Practicing mindful breathing not only relaxes your body but

stay comfortable whether you’re winding down on the couch or heading to bed.

If flashes are hitting in the evening, slipping on a pair of socks you’ve chilled in the fridge or freezer can bring relief. Cooling the feet signals to the body to release heat, helping you

Instead of reaching for chips or chocolate during a hot flash, try frozen grapes, berries, or pineapple chunks. They deliver a cooling sensation from the inside out and provide a

refreshing, hydrating burst of natural sweetness.