Relief from hot flashes: the natural, drug-free program to reduce hot flashes, improve sleep, and ease stress

279 Pages·2014·17.172 MB·English

by  Elkins, Gary Ray

HOT
relief
from
FLASHES
the natural, drug-free
program to reduce hot
fl ashes, improve sleep,
and ease stress
Includes
access to FREE,
downloadable
audio fi les
GARY ELKINS
PhD, ABPP, ABPH
Relief from Hot Flashes
Also by Gary Elkins PhD, ABPP, ABPH
Hypnotic Relaxation Therapy: Principles
and Applications
Relief from Hot Flashes
The Natural, Drug-Free Program
to Reduce Hot Flashes, Improve
Sleep, and Ease Stress
Gary Elkins, PhD, ABPP, ABPH
HEALTH
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ISBN: 978-1-936303-56-4
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© 2014 by Gary Elkins. All rights reserved. This book is protected by copyright. No part
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Library of Congress Cataloging-in-Publication Data
Elkins, Gary Ray, 1952-
Relief from hot flashes : the natural, drug-free program to reduce hot flashes, improve
sleep, and ease stress / Gary Elkins, Ph.D., ABPP, ABPH.
pages cm
Includes bibliographical references and index.
ISBN 978-1-936303-56-4
1. Menopause—Treatment—Popular works. 2. Middle-aged women—Health and
hygiene—Popular works. I. Title.
RG186.E555 2014
618.1’75—dc23
2014000387
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Contents
Foreword by Patricia J. Sulak, MD ix
Preface xi
Acknowledgments xv
Share Relief from Hot Flashes
UNDERSTANDING HOT FLASHES
1. How This Book Will Help You 3
2. What Causes Hot Flashes? 15
3. Breast Cancer and Hot Flashes 23
4. Hormone Replacement: The Risks and Benefits 33
5. Nonhormonal Therapies for Hot Flashes:
What Do We Really Know? 45
6. Hypnotic Relaxation Therapy: What It Is and
Why You Need It 63
FIRST THINGS FIRST
7. Measuring Your Hot Flashes 75
8. Identifying Your Hot Flash Triggers 87
9. Assessing Your Sleep 95
10. Rating the Interference of Your Hot Flashes on
Your Mood, Relationships, and Quality of Life 101
HYPNOTIC RELAXATION THERAPY: THE SOLUTION
FOR HOT FLASHES
11. Hypnotic Relaxation Therapy: What Happens 111
12. Week 1: Starting Your Practice 119
13. Week 2: Individualizing Your Practice 129
14. Week 3: Learning Self-Hypnosis for Hot Flashes 147
15. Week 4: Knowing Your Body and Controlling
Your Hot Flashes 163
16. Week 5: Setting Goals and Maintaining
Your Progress 179
CoNTENTS
17. Assessing Your Progress 195
18. If You Need Additional Help 209
Afterword: Women Share Their Experiences Using
the Relief from Hot Flashes Program 217
Appendix
Hot Flash Daily Diary 225
Hot Flash Triggers log 227
Sleep Rating Form 229
Hot Flash Related Daily Interference Scale (HFRDIS) 231
Hypnotic Relaxation Practice Checklist 233
Bibliography 235
Index 251
viii
Foreword
Hot flashes and night sweats are a common occurrence in
menopausal women and breast cancer survivors with asso-
ciated significant health-related issues. Studies have shown
that hot flashes are among the most severe and frequent symptoms
experienced by over two-thirds of women during the menopause
transition as function of the ovaries begins to decline with reduced
production of estrogen. Having the ovaries surgically removed can
lead to similar and even more severe hot flashes. Hot flashes among
breast cancer survivors is as high as 90% due to several r easons
including chemotherapy altering the function of the ovaries,
surgical removal of the ovaries, or medications utilized to prevent
cancer recurrence. Furthermore, hot flashes can be severe, causing
anxiety and other emotional alterations, sleep disturbances, and
interference with family, work, and social activities, all of which
can negatively affect quality of life.
For the millions of women currently experiencing distress-
ing hot flashes, there is a wide array of treatments. As with the
management of most medical disorders, one size does not fit all as
women may vary in their personal preferences, response to vari-
ous treatments, and side effects and risks. While estrogen therapy,
alone or in combination with progesterone, is an FDA-approved
and very effective treatment option for hot flashes, there are rare
associated risks for some women, making many fearful to use such
products and causing reluctance by many health care providers to
prescribe estrogen products. Unfortunately, many women continue
to “put up” with life-altering hot flashes because they are not aware
that other effective treatment options exist.
As a practicing obstetrics and gynecology (OB/GYN) physi-
cian, medical school professor, and researcher, I am pleased to rec-
ommend this book on hypnosis relaxation therapy, Relief from Hot
Flashes: The Natural, Drug-Free Program to Reduce Hot Flashes, Improve