Complementary Treatments

On this page:
Acupuncture
Aromatherapy
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy for Insomnia (CBT-I)
Clinical Hypnosis
Yoga
Mindfulness-Based Intervention (MBI)
References

In addition to hormone replacement therapy (HRT) or alternatives, complementary treatments can be helpful to relief some symptoms.

Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to stimulate energy flow, or Qi (pronounced “chee”). The goal of acupuncture is to restore balance and promote the body’s natural healing processes.

How It Works: Acupuncture is rooted in traditional Chinese medicine and involves inserting thin needles into specific body points to stimulate energy flow, or Qi. This stimulation is believed to help regulate hormonal balance and promote overall well-being, potentially alleviating menopause-related symptoms such as hot flashes, night sweats, insomnia, and mood disturbances.

Usage: Acupuncture treatments can be administered through manual methods or electroacupuncture, which uses electrical stimulation.

Effectiveness: While some studies have reported benefits in managing symptoms like mood issues and sleep disturbances, the overall evidence for acupuncture’s effectiveness in reducing vasomotor symptoms (VMS) such as hot flushes and night sweats is limited. Systematic reviews and meta-analyses generally find that acupuncture shows little to no significant improvement in VMS compared to sham treatments. Electroacupuncture has shown more promise, demonstrating some benefits over traditional acupuncture and sham interventions, but more research is needed. The Menopause Society does not currently recommend acupuncture for VMS symptoms.

Aromatherapy

Aromatherapy is a holistic healing practice that uses essential oils extracted from plants to promote physical and emotional well-being.

How It Works: The essential oils are concentrated extracts from aromatic plants and are typically inhaled or applied topically. They are believed to affect the limbic system, the part of the brain involved in emotions and memory. By influencing the limbic system, essential oils may help manage stress, anxiety, and other mood-related issues.

Usage: Essential oils can be used in various ways, including:

Inhalation: Diffusing essential oils in a room using a diffuser or adding a few drops to hot water for steam inhalation.
Topical Application: Diluting essential oils with a carrier oil (like coconut or jojoba oil) and applying them to the skin, often through massage or as part of a skincare routine.
Baths: Adding essential oils to bathwater for a relaxing soak.

Effectiveness: The evidence supporting aromatherapy is currently limited. Some studies suggest that certain essential oils may help reduce symptoms of stress, anxiety, and mood disturbances, which could be beneficial during menopause. However, research specifically targeting menopausal symptoms is sparse, and findings are not yet conclusive. More research is needed to establish its efficacy for specific menopausal symptoms. The Menopause Society does not mention essential oils.

Cognitive Behavioural Therapy (CBT)

Cognitive-behavioural therapy (CBT) is a psychotherapy approach focused on identifying and altering negative thought patterns and behaviours. It helps individuals develop effective coping strategies, challenge unhelpful beliefs, and improve problem-solving skills to enhance emotional well-being.

How It Works: CBT involves psychoeducation about the physiology of symptoms, relaxation techniques, and cognitive-behavioural strategies. It teaches individuals to recognize and modify negative beliefs and triggers related to menopause symptoms, including vasomotor symptoms (VMS) like hot flashes. Sessions may include group or individual formats, with a focus on managing thoughts, emotions, and physical sensations.

Usage: CBT can be delivered in various formats, including group sessions, self-guided programs with books and online resources, or individual therapy. Typically, CBT for menopause involves multiple sessions over several weeks, often spanning 8 to 12 weeks.

Effectiveness: Evidence supports CBT’s effectiveness in reducing the perception of VMS as a problem and improving overall symptom management. Studies, including the MENOS trials, show that CBT significantly lowers VMS problem ratings and improves coping strategies. Women participating in CBT have reported reduced bother and interference from VMS, with benefits maintained over time. However, CBT does not consistently reduce the frequency of VMS but can diminish their intensity and impact. The Menopause Society recommends CBT as a treatment for menopausal depression and hot flushes, emphasising its role in improving emotional resilience and coping with menopause-related challenges.

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a specialised form of CBT designed specifically to treat insomnia and other sleep-related issues. CBT-I focuses on addressing the thoughts and behaviours that contribute to poor sleep patterns. The therapy involves several key components:

Sleep Education: Educating individuals about sleep hygiene and the importance of maintaining a regular sleep schedule.

Cognitive Restructuring: Identifying and changing negative beliefs and attitudes about sleep that may be contributing to insomnia.

Stimulus Control: Encouraging practices that help strengthen the association between the bedroom and sleep, such as limiting time spent in bed while awake.

Sleep Restriction: Reducing the time spent in bed to increase sleep efficiency and gradually extending sleep time as sleep improves.

Relaxation Techniques: Teaching methods such as progressive muscle relaxation or deep breathing exercises to help reduce anxiety and promote relaxation before bedtime.

Research has shown that CBT-I can be highly effective in improving sleep quality and reducing symptoms of insomnia. It addresses the underlying psychological factors contributing to sleep difficulties and provides individuals with practical tools to manage their sleep issues long-term. CBT-I is considered a first-line treatment for insomnia and is recommended over medication due to its long-term benefits and lack of side effects.

Clinical Hypnosis

Clinical hypnosis is a mind-body therapy that involves inducing a deeply relaxed state, combined with personalised mental imagery and positive suggestions. It is used to manage chronic symptoms such as pain and anxiety and is also applied to treat menopause symptoms.

How It Works: In clinical hypnosis, patients are guided into a relaxed state where focused attention and mental imagery are employed to address symptoms. This therapy often includes five weekly in-person sessions with a trained therapist, supplemented by self-hypnosis practices at home.

Usage: The frequency of hypnosis sessions varies depending on the individual’s needs and the goals of therapy. Generally, sessions are held once a week or bi-weekly. Typically, clinical hypnosis involves five weekly sessions, followed by ongoing self-hypnosis practice at home. Hypnosis can be administered in person by a trained provider or through smartphone applications. It is used to alleviate hot flushes, improve mood, and enhance sleep quality in menopausal women.

Effectiveness: Clinical trials have demonstrated that hypnosis can significantly reduce the severity and frequency of hot flashes, with reductions ranging from 50% to 74% in women without a history of breast cancer, and up to 69% in breast cancer survivors. Additionally, it has been found effective in improving mood and sleep. Hypnosis has been recommended by the Menopause Society for managing menopausal symptoms.

Yoga

Yoga is an ancient practice from India that integrates physical postures, breathing exercises, and meditation to harmonise the mind, body, and spirit. It encompasses various styles, from gentle practices like Hatha and Yin to more intense forms such as Vinyasa and Ashtanga.

How It Works: Yoga aims to improve flexibility, strength, and balance while also promoting mental well-being through stress reduction and increased mindfulness. The practice involves physical movements, breathing techniques, and relaxation to support overall health.

Usage: Yoga sessions typically last between 45 minutes to an hour and are recommended to be practised consistently for at least twelve weeks to achieve significant benefits. The frequency of practice can vary, but regular sessions, ranging from two to five times a week, are often suggested to maximise its effects on physical and psychological symptoms.

Effectiveness: Evidence on yoga’s effectiveness for menopausal symptoms, particularly vasomotor symptoms (VMS) such as hot flushes, is mixed. Some studies suggest that yoga may help improve symptoms like fatigue and stress and enhance overall quality of life. However, systematic reviews and meta-analyses indicate that yoga offers limited benefits specifically for reducing the frequency and severity of VMS compared to other interventions or no treatment at all. However, the Menopause Society does not recommend yoga for VMS treatment.

Mindfulness-Based Intervention (MBI)

Mindfulness-Based Interventions (MBI) are therapeutic approaches that teach individuals to observe thoughts, feelings, and bodily sensations in a nonjudgmental, accepting manner. A widely known MBI is Mindfulness-Based Stress Reduction (MBSR), which integrates mindfulness meditation, body awareness, and yoga into a structured program.

How It Works: MBIs, including MBSR, involve practices such as meditation and yoga to cultivate mindfulness. Participants learn to focus on the present moment, develop a non-reactive awareness of their experiences, and manage stress through regular meditation, body scans, and mindful movement. Typically, MBSR is delivered in an 8-week program with weekly group sessions, daily home practice, and an intensive retreat.

Usage: MBSR programs usually consist of weekly 2.5-hour group classes, with participants engaging in 45 minutes of daily home practice for six days a week, along with an 8-hour group retreat. The program is designed to foster long-term mindfulness habits, although the frequency and duration of practice may vary based on individual commitment and program structure.

Effectiveness: Research on MBIs for managing vasomotor symptoms (VMS) of menopause is limited. The evidence specifically for VMS is not robust enough to make a strong recommendation.

References

Mosconi, L. The Menopause Brain: The New Science for Women to Navigate Midlife and Optimise Brain Health for Later Years (Allen & Unwin, 2024).

The Menopause Society, formerly known as the North American Menopause Society (NAMS), Position Statement (2023) Non Hormone Therapy, Menopause: The Journal of The North American Menopause Society Vol. 30, No. 6, pp. 573-590.

Australasian Menopause Society (AMS), Complementary and Herbal Medicines for Hot Flushes, [Updated: Oct 2017].

British Menopause Society (BMS), Prescribable Alternatives to HRT, [Updated: July 2020].

Healthify, Complementary and Alternative Medicine, [Updated: 19 Mar 2024].

Healthify, Yoga – the Proven Health Benefits, [Updated: 25 Oct 2022].

Panay, N., Ang, S. B., Cheshire, R., Goldstein, S. R., Maki, P., & Nappi, R. E. (2024). Menopause and MHT in 2024: addressing the key controversies – an International Menopause Society White Paper. Climacteric, 27(5), 441–457.

[Updated: 18 July 2025]