Hypnotherapy, answered.

Hypnotherapy is the use of hypnosis for a therapeutic goal, such as easing anxiety, improving sleep or changing a habit. Hypnosis itself is a state of focused attention and deep relaxation in which you become more open to specific suggestions. Hypnotherapy uses that state alongside ordinary therapeutic techniques.

Hypnosis is the state, or the technique used to bring it about. Hypnotherapy is the therapy: hypnosis used on purpose, with a clear goal, by someone who plans the work around you. Stage hypnosis, by contrast, is entertainment.

It varies. Many people describe feeling deeply relaxed, a little heavy or light, or absorbed in their thoughts, a bit like being lost in a good film or a long drive. You stay aware of your surroundings and can hear what's being said. Some people feel very little, and that's normal too. A deeper feeling is not a better result.

No. You're awake and aware. Brain activity during hypnosis looks different from sleep, and it's better described as narrowed, focused attention. You may feel sleepy and some people do drift off, but that isn't the aim.

Another word for the absorbed state of hypnosis. It's not a mysterious or unconscious state. Everyday absorption is similar: getting lost in a book, a song or a daydream and missing what's going on around you.

They overlap. Both use focused attention and relaxation. The difference is that hypnosis usually includes specific suggestions linked to a goal, and it's usually guided by another voice rather than your own practice. Many people find the two complement each other.

Stage hypnosis is a performance that relies on willing volunteers, social pressure and showmanship. Clinical hypnotherapy is a private, collaborative process aimed at a specific goal. Nobody is made to do anything embarrassing, and you stay in charge throughout.

Yes. It has a genuine research base and is used in hospitals, pain clinics and therapy rooms. Professional bodies such as the American Psychological Association's Division 30 recognise clinical hypnosis. The research is stronger for some areas (pain, for example) than others, and we say which is which on the Evidence page.

For some things, and for many people, yes, but not for everything and not equally for everyone. The strongest evidence is for pain. There is also good evidence for some anxiety and stress outcomes, for hot flushes, and for gut symptoms in irritable bowel syndrome. For other uses, such as smoking and weight, the evidence is more mixed. It is a set of techniques that can reduce specific symptoms, not a cure.

The mechanism isn't fully settled. Brain-imaging studies of highly responsive people suggest hypnosis can change activity in areas involved in attention and self-monitoring, such as the anterior cingulate cortex and the default mode network, and change how the prefrontal cortex connects with other regions. In practical terms, focused attention plus relaxation makes you more receptive to ideas that fit your goals, while your usual mental chatter is quieter. Researchers still debate the details.

Pain is hypnotherapy's best-studied area. A meta-analysis of 18 studies (Montgomery, DuHamel & Redd, 2000) found a moderate-to-large pain-relieving effect, with most participants benefiting. That doesn't mean it removes pain or replaces medical treatment. It's used alongside medical care, including in some hospital pain services.

Yes. A 2019 meta-analysis of controlled trials (Valentine et al.) found that the average person treated with hypnosis was less anxious afterwards than most untreated people. It isn't a cure for anxiety disorders, which deserve professional care. It's an option that can sit alongside that care.

No. Hypnotic suggestibility is a measurable trait that differs from person to person, and several studies show stronger effects in more responsive people. Most people respond to some degree, and many benefit, but not everyone benefits equally.

It depends on the goal and on you. Some people feel calmer or sleep better after a few sessions or listens. Habit change and long-standing patterns usually take longer. Regular practice tends to help more than one-off sessions.

Not automatically. Hypnotherapy teaches you a skill and shifts a pattern, and like any skill, it holds best with practice. Many people use short refresher sessions or self-hypnosis to keep the benefits going.

Expectation plays a part in all treatments, hypnotherapy included. But in well-designed trials, hypnosis has done better than comparison conditions for some outcomes, including pain and hot flushes, so the benefit isn't only expectation. Researchers still argue about how much comes from what.

Possibly a little, for some people, but the evidence is modest. Reviews of binaural beats show small to moderate effects on things like anxiety and attention, with mixed results. We use gentle sound as support, not as the active ingredient.

Most people can, to some degree. Responsiveness runs on a spectrum: commonly cited estimates are that around one in ten people are highly responsive, a similar proportion respond very little, and most people are somewhere in the middle. If you get absorbed in books, films, music or daydreams, that's a good sign. You can try our short self-test to get a feel for your own response (it isn't a clinical assessment).

No. You stay aware, you can hear everything, and you can open your eyes and stop at any time. You can also ignore any suggestion that doesn't suit you. Hypnosis is something you take part in, not something done to you.

No. Hypnosis doesn't override your values or your judgement. Stage shows look dramatic because the volunteers are willing, self-selected and under social pressure to play along.

No. You aren't a truth serum or a lie detector. You choose what to say and what to keep to yourself.

No. At worst you may drift into ordinary sleep, or simply open your eyes when the session ends. Everyone comes back to normal alertness on their own.

Usually, yes. Most people remember the session, though some recall it hazily, much like a daydream. Remembering or not isn't a sign that it worked or didn't.

The opposite tends to be true. Responsiveness is linked to imagination, absorption and the ability to focus attention, not to gullibility. Intelligent, curious, creative people often respond well.

You don't need to believe in it, but being open and willing to take part helps. Scepticism by itself doesn't stop it working; actively resisting can.

Not reliably. Hypnosis can make memories feel vivid and certain without making them accurate, and it can even encourage false memories. That's why careful practitioners don't use it to dig for forgotten events, and why we don't.

No to both. Everything is said out loud and in the open, you consent to the process, and you remain in charge.

No. Hypnosis requires your cooperation. Someone can't hypnotise you secretly or against your wishes.

It can be a helpful option. Trials suggest meaningful reductions in anxiety and stress for many people, and the relaxation skills are useful in daily life. For anxiety disorders, it's best used alongside professional care, and not as a stand-alone treatment.

It may help. In an EEG study (Cordi, Schlarb & Rasch, 2014), a hypnotic suggestion to sleep deeper increased time in slow-wave sleep, especially in more responsive people. A review of 24 studies found most reported a benefit, but the stronger trials were less likely to show one, so better research is needed. If poor sleep is long-standing, see your doctor too.

This is its strongest evidence base. It's used for acute and chronic pain, in dentistry and around medical procedures. It works alongside medical treatment, not instead of it. See a doctor for any new or unexplained pain.

Yes, it's one of the best-supported uses. Gut-directed hypnotherapy has been tested in many trials, and UK NICE guidance lists hypnotherapy among the options for IBS that hasn't responded to other treatment. Get a medical diagnosis first, because gut symptoms can have other causes.

It has trial evidence for hot flushes. A randomised trial (Elkins et al., 2013) found clinical hypnosis substantially reduced hot-flush frequency, and the North American Menopause Society's 2015 position statement listed it among evidence-supported non-hormonal options. Menopause care is medical care, so this sits alongside a conversation with your doctor, not instead of it.

Possibly. There's research on hypnosis for hot flushes and for sleep, and both can disturb the night, but little that tests it for perimenopause as a whole. We say that plainly. It's worth trying as a support, with your doctor involved in the bigger picture.

It can change how labour is experienced. A Cochrane review of nine trials found women using hypnosis were less likely to use pharmacological pain relief overall, with no clear difference in epidural use or vaginal birth rates. Some trials also found lower fear and a better childbirth experience. It isn't a promise of a pain-free birth.

The evidence is mixed. A Cochrane review found no clear proof that hypnotherapy works better than other quit-smoking methods, and the studies were small. Some people find it a useful part of a quit plan alongside proven supports like nicotine replacement and behavioural support.

It isn't a magic fix. Some trials show modest extra weight loss when hypnosis is added to a diet and activity plan, but the studies are small. It tends to be most useful for the habits around eating, such as emotional eating, cravings and stress, and less so for the number on the scale.

Possibly, for some people. Evidence is limited, and exposure-based cognitive behavioural therapy is the best-supported first-line treatment. Hypnosis can help with relaxation and confidence while you do that work.

The evidence is limited. Some studies suggest hypnosis added to cognitive behavioural therapy may help, but it isn't a first-line treatment. If you're depressed, please talk to your doctor or a therapist first.

Only with a suitably trained clinician. Trauma work can bring up strong feelings and needs expert care, so a recorded session or general script isn't the right tool. If you've experienced trauma, please seek a specialist.

It's often a reasonable fit. These rest on established behaviour-change techniques more than on hypnotherapy-specific trials, so we say 'established techniques' rather than 'proven'. Hypnosis can help you notice the cue, relax the urge and rehearse a different response.

Many people find it helps, particularly for anxiety and rehearsal. The evidence is mostly small studies. It's best seen as a support for practising the skill, not a replacement for practice.

Children are often very responsive, and hypnosis is used with young people in some medical settings, for example around procedures and for tummy aches. For anything beyond relaxation, choose a practitioner trained to work with children, and involve a parent or carer.

It can help you come down from a revved-up state: slower breathing, a calmer body, a moment to reset. It won't change your circumstances, but many people find that having a reliable way to settle makes hard days more manageable. That's the idea behind our free series, The Deep Breath.

It may help with pain and the stress that comes with these conditions, as part of your medical care. It doesn't treat the underlying condition. Our free series, Below the Surface, is made to support that, not replace your treatment.

It isn't a standalone treatment for addiction. It may support relaxation and motivation as part of a proper treatment plan. If you're worried about alcohol, drugs or gambling, please see your doctor or a specialist service.

No. Conditions such as psychosis, bipolar disorder or severe depression need professional medical and psychological care. Hypnosis can sometimes be part of that care, but only under a qualified clinician's supervision.

For most people, yes. Side effects are usually mild and short-lived, such as drowsiness, a headache or feeling light-headed. Occasionally, strong emotions come up. If anything feels wrong, you can open your eyes and stop at any time.

If you have psychosis, a severe dissociative disorder, or a complex mental health history, talk to your doctor or therapist first. Hypnosis should only be used in those cases under specialist supervision. Anyone with a new, changing or unexplained symptom should get a medical check before anything else.

Hypnosis is widely used in pregnancy and for hypnobirthing, and most people use it without trouble. As with anything in pregnancy, mention it to your midwife or doctor.

No. Never stop or change prescribed treatment because of hypnotherapy. It's designed to complement medical and psychological care, not replace it.

No. Please don't listen to hypnosis recordings while driving, operating machinery, or in any situation where you need to be alert. Find somewhere safe and comfortable, ideally lying down or sitting back.

These are rare, but possible. This is why careful practitioners avoid memory-recovery work and keep the focus on present-day goals. If a session brings up something upsetting, stop, take a few steady breaths, and speak to a professional you trust.

Hypnotherapy generally doesn't interact with medication, but please check with your doctor if you have a medical condition, especially anything that affects consciousness, mood or thinking.

It can be, but trauma needs a specialist. We'd encourage you to work with a clinician trained in trauma rather than rely on general recordings. If you're in crisis, contact emergency services or a healthcare professional.

A typical session has four stages. An induction settles you and narrows your attention. Deepening builds relaxation and focus step by step. Suggestions are then given, built around your goal. Finally you're guided back to full, easy alertness (emerging). Throughout, you stay in control.

Individual sessions commonly last 45 to 90 minutes, including time to talk beforehand. Recorded sessions are usually shorter, anywhere from a few minutes to about 30.

It depends on the goal. Simple relaxation goals can show results quickly, while habits and long-standing patterns usually take several sessions. It's a conversation, not a fixed number, and a good practitioner will tell you honestly if it isn't helping.

That's normal, and it doesn't mean you can't be hypnotised. Thoughts drifting in is part of the process. Let them pass, return your attention to the voice or your breathing, and don't try hard. Trying too hard gets in the way.

Most people close their eyes, because it makes absorbing easier, but it isn't required. Lying down or sitting comfortably both work. If you're drowsy, sitting up a little can help.

That's fine. It's common with evening recordings, and sleep is the goal if you're using one for sleep. For goals that need your focus, try a different time of day or sit up.

There's research on recorded and remote hypnosis in several areas, and results are often encouraging, but the evidence is thinner than for sessions with a clinician. A recording can't tailor itself to you or respond to what you say. Recordings are a good support, and for complex or personal goals, working with a person is better.

Many people respond well that way. You don't need to be in the same room. A quiet space, headphones and a comfortable seat is all you need.

Yes. Self-hypnosis is a skill that can be taught and practised. Many people use it between sessions to keep the benefits going. A practitioner can show you how.

Little and often tends to work better than one long session. Many people listen daily or several times a week for a few weeks. Pick a time you can keep up with.

Find somewhere quiet and warm where you won't be disturbed, turn off notifications, avoid alcohol beforehand, and have something to drink nearby. Come with a clear idea of what you'd like to change.

Take a minute to come back slowly, have some water, and give yourself a few minutes before driving or taking on a demanding task.

In many countries, including the UK and France, 'hypnotherapist' isn't a legally protected title, so it's worth checking. Ask about training, professional memberships and experience with your goal, and be wary of anyone promising a cure or guaranteed results. A good practitioner is honest about limits and encourages you to see your doctor when appropriate.

A short, no-obligation conversation to talk about what you'd like help with, ask your questions, and see whether hypnotherapy feels like a good fit. It's not a therapy session and there's no hypnosis in it.

No. If hypnotherapy isn't right for you, or you'd be better supported by your doctor or another professional, we'll say so.

Use the booking form, tell us a little about what you'd like to talk about and when suits you, and we'll reply to arrange a time.

No, please keep the form brief. There's no need to include private health details. If they're relevant, we can talk about them on the call.

We'll ask what you're hoping to change, answer your questions, explain how sessions work, and talk through any health considerations. If it feels right, we'll discuss next steps.

Yes. What you share is used only to respond to you. See our Privacy page.

No. It sits alongside them. If a symptom is new, changing or unexplained, see a doctor first. If you're in crisis, contact a healthcare professional or emergency services.