A proven mental health tool that helps reframe thoughts and reduce symptom distress.
“It gave me tools to interrupt the spiral. I feel more in control—even when I’m not.”
0–$150/session, depending on insurance
Through therapists, mental health apps, or CBT-based programs. Many plans offer virtual options.
Often covered with referral or within network
1–2 sessions to feel engaged; 6–8 for measurable benefits
More about
Cognitive Behavioral Therapy (CBT)
It’s more than just “talking it out.” CBT gives you a personalized mental toolbox to deal with change, uncertainty, and hormonal ups and downs. Many women find it clarifying and empowering.
CBT is a structured therapy that helps identify and shift unhelpful thought patterns, improving anxiety, depression, sleep, and even how you experience hot flashes.
CBT works by changing the connection between thoughts, emotions, and behaviors. CBT-I (for insomnia) is now the first-line treatment for chronic sleep issues. It’s also been shown to reduce how disruptive hot flashes feel—even if it doesn’t stop them entirely.
Not ideal if you’re in immediate crisis—seek support for stabilization first
Emotional intensity, occasional discomfort during mindset shifts
Weekly or biweekly sessions, in person or virtual. Includes journaling, exercises, and thought tracking.
BetterHelp, Talkspace, Sleepio (CBT-I), local licensed therapists
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