Troublesome hot flushes and/or night sweats?

Is your life is affected by hot flushes or night sweats?  The menopause is a natural stage of life, and along with menstrual cycle changes, hot flushes and night sweats are the most common symptoms, but that doesn't mean it's always fun!
  • Do you feel anxious or worried about when a hot flush will take over?
  • Are you literally red-faced and embarrassed at work or in public?
  • Do they stop you enjoying the activities you used to do?
  • Is your sleep disrupted by night sweats?
  • Are you fed up with this 'flaming' monster taking over your body?
  • Would you like to be able to get on with your daily life without having to constantly worry about when the next hot flush will hit you?
  • Would you like to sleep better?
  • Would you like to understand what is happening in your body in your perimenopause/menopausal years so you can have better control over it?
  • Are you unable to use HRT, or would prefer to try natural solutions first?
Yes? 
Then this is the programme for you. ​​
​From my mid-life journey experience, and my professional training and coaching skills, I have put together a programme based on proven principles of managing menopausal symptoms.  I know how hard it is to get reliable information, and women often don't know where to turn.  I have put together a toolkit of skills, knowledge and solutions that are proven to improve your symptoms - naturally.
This programme is based on an evidence-based Cognitive Behaviour Therapy (CBT) course written by Myra Hunter and Melanie Smith, based on their research which has demonstrated, in randomised controlled trials, that group CBT effectively reduces the impact of hot flushes and night sweats.

In a study by Hunter and Liao in 1996, women who attended a CBT programme such as this one reported hot flushes reduced by 50%, the same as the comparison group on HRT.  Furthermore, those who had received CBT reported greater confidence in their ability to cope, and CBT also appeared to enhance general mood by lowering levels of anxiety and depression. 

Another study by Keefer and Blanchard in 2005 found significant reductions in the total number of hot flushes compared with a non-CBT group.  

Ayers et al in 2011 found that that CBT led to a significant reduction in hot flush problem-rating, fewer night sweats, significant improvements in mood and quality of life, improved emotional and physical functions and improvements in memory and concentration.
In addition to CBT, I will provide information, guidance and support on lifestyle changes you can make to help you sleep better, even if you are having night sweats.

I will start your journey by introducing you to essential oils, which are a natural way of supporting your body and alleviating many symptoms associated with the menopause and ageing.
With my extensive training background, my professional coaching training, and my life experience including my current role as Director of the UK Health Coaches Association, I can offer you a wealth of knowledge, tools and support to ensure your success. 

​Client feedback includes comments such as how I have 'had a fantastic and most positive impact on many areas of [their] life' or 'I would definitely recommend Mary to other people who are looking to make lifestyle and wellbeing changes'.

​By attending this programme and engaging with the activities, you will develop new skills, gain new knowledge and find tools to reduce your hot flushes and night sweats, improve your life now and support your body and mind through to the next stage of your life.  You will be able to enjoy life again and embrace your future.  Wow!
This programme is only for women who are serious about making changes, and are prepared to commit the time and energy to find a new way forwards. 

it is most effective for women suffering more significant hot flushes/night sweats/sleep problems/anxiety, and therefore I carry out a short pre-booking check to ensure it is going to be suitable for you.

​You must believe in the power of lifestyle and be prepared to commit to a change programme and try new techniques to change unhelpful habits.

Having said that, I will be there to support you, as well as the group you will be training with.
The programme is structured in 3 parts:
Part 1

Introductory 1 hour 1-to-1 session

The aims of the personalised session are:
set your individual goal for the programme
identify essential oils which might be useful for you

We will cover:
a review of your current symptoms, lifestyle and what you would like to achieve
buying and using essential oils
This session will be run online at a time to suit you, ideally 1-2 weeks before the first group session.

This session, like all other sessions, are usually run using Zoom.  This is an easy-to-use video conferencing that only requires you to click on the link I send you, so no special software is required, and you can run it on a desktop, laptop, phone or tablet.

I will ask you to complete a short questionnaire so I can help you identify how to make the most of the programme.

We will discuss essential oils, and if you wish to use them during the course, I will explain how you can order them.
Part 2

Group CBT Programme - 4 sessions

The aims of the group sessions are:
to provide information and strategies to hep you to deal with hot flushes and night sweats
to use relaxation and paced breathing to reduce stress and deal with hot flushes
to reduce hot flush triggers and their impact
to help you to deal with night sweats and sleep problems
to provide a supportive setting where you can learn from each other
​
We will cover:
why do we have hot flushes and night sweats?
triggers and precipitants
​dealing with negative thoughts and beliefs
relaxation techniques
breathing techniques
stress management
behavioural reactions
​improving your sleep
The group course will run over 4 sessions and the dates will be published in advance.  Participants will be expected to attend all 4 sessions to get the full benefit from the course.

Each session will be 2 hours, and will take place online, usually using Zoom as we used for the introductory session. For the group training sessions, it is recommended that you have access to a computer or a device with a larger screen, and that you find a quiet room where you won't be disturbed, as each session will include a guided relaxation and/or breathing session.

Between sessions, I am available to answer questions or provide additional support as needed.  ​

There will be a maximum of 6 attendees, so plenty of time for individual questions.

All course materials will be emailed directly to you.  This part of the programme is based directly on the course written by Myra Hunter and Melanie Smith called 'Managing Hot Flushes with Group Cognitive Behaviour Therapy'
Part 3

Personalised 1-to-1 coaching session

The aim of this session is to:
review your initial goals and progress to date
address any outstanding issues or barriers to progress
help ensure you are able to sustain change
plan your way forward

By working with me on a 1-to-1 basis, we will be able to consolidate all your learning to date, and identify the best way forwards for you. 

We will reflect on what you have learnt, what has been useful, what you have found difficult to implement, and what you would like more support with.  

​1-to-1 coaching is proven to empower you and unlock your potential to achieve what is right for you.  It is positive, collaborative, informative, non-judgemental and solutions-focused. 

​That means that it will provide a powerful boost to supplement the group training to ensure that you are able to implement the learning in a way that works best for you and your lifestyle.

I allow 1-2 hours for this session, and it will take place using Zoom video-conferencing, usually 2-4 weeks after the group training has finished.
Next course dates
​Please enquire for future dates
Your Part 1 personalised session will take place any time before 30th April
Your Part 3 individual coaching session will take place in early June.
The individual sessions will be at dates to suit you.
​
You must be able to attend all 4 of the group sessions.

There is a maximum of 6 places so book early to secure your place.
As a bonus I will send you a gift of a
doTERRA essential oil
​to help support your hormone balance and
​alleviate menopausal symptoms
Invest in yourself

Benefit from 
two personalised sessions
4 group training sessions​


Reduce your hot flushes and night sweats without medication

​What have you got to lose?

​£375