Hot flushes in the office aren’t just uncomfortable they can be downright humiliating.

You know how it is. Mid meeting you suddenly sense that inner burn building. You try to stay focused on what’s being said, maybe casually remove your jacket or put your hair up to get some cool air on the back of your neck.

Perhaps you make a joke about being a woman of a certain age, “is it hot in here or is it just me ha ha?”

Or maybe a colleague makes the joke for you. Ha ha ha.

Except it’s not funny it’s horrible. You’re sweaty, you’re purple and you want to hide yourself away.

Imagine how you’d feel if you could minimise the intensity of your flushes or even stop them altogether.

You’d be so much more relaxed at work and in the company of colleagues. Your career confidence would blossom.

Let’s look at the 3 top triggers for hot flushes in the office and how you can avoid them:

1 Caffeine

Whether it’s your morning cuppa, a lunchtime latte or an energy drink to give you a boost in the afternoon caffeine is the top trigger for hot flushes in the office.

If you’ve followed my previous advice and started a hot flush diary it will reveal a direct link between your temperature bursts and your caffeine intake.

Create a caffeine reduction plan – include what you’re going to drink instead of your usual cuppa – and commit to it.

I used to love coffee but what I realised is I love not getting hot flushes in meetings more so it’s herbal teas or water for me!

2 The Annoying Colleague

There’s always one person at work who winds you up. As soon as you hear their voice or see them your stress levels start to rise.

Well here’s the thing, stress is a trigger for hot flushes so if there’s a particular person at work who’s stressing you out they could well be triggering your flushes.

Obviously it can be difficult to avoid people in the office but what you can do is manage how you react to them.

One of the quickest and easiest ways to manage your reaction in a stressful situation is to take a few deep breaths. Deep, even breathing calms you down and even has the potential to stop a hot flush in its track.

3 The Spotlight

The 3rd most common trigger for hot flushes is when you’re speaking in a meeting, giving a presentation or talk. It’s when the spotlight is on you.

And again this is all about managing stress.

So always aim to be super well prepared for the meeting or presentation. Do your research and arrive in good time.

Wear light, layered cotton clothing so if you do start to heat up you can remove an outer layer. And if you’ve got long hair, carry hair ties or wear it up so your neck stays cool.

Manage your breathing and draw deep, even breaths. I’m telling you it’s a really good short term tactic for managing your flushes.

For further practical, easy to implement advice on how to stay cool at work and keep your career on track pop over to Amazon and grab yourself a copy of my book ‘The Hot Flush Freedom Challenge’.