What is hypnotherapy really?
Clinical hypnosis as used in hypnotherapy is a powerful, underutilised tool in integrative health and therapy. When used responsibly, it can unlock the mind’s natural capacity for healing, habit change, and resilience. Whether you’re managing chronic pain, looking to shift a lifestyle pattern, or seeking emotional balance, hypnosis offers a gentle yet profound method of support—grounded in both ancient wisdom and modern science. Thus, hypnotherapy has nothing to do with swinging watches, chicken dances or stage antics. Curious how it works? Read on.
Understanding Clinical Hypnosis and Hypnotherapy: Myths, Uses, and Evidence for Chronic Pain and Lifestyle Change
Clinical hypnosis is the main tool used by hypnotherapists. It is a legitimate and increasingly evidence-based form of therapy that leverages the power of focused attention, guided relaxation, and suggestion to support mental, emotional, and physical well-being. Unlike the mysterious, dramatic portrayals often seen in entertainment, clinical hypnosis is a structured, collaborative process between a trained therapist and client—rooted in neuroscience and psychology.
What Is Clinical Hypnosis?
Clinical hypnosis involves inducing a trance-like state in which the individual experiences heightened focus and receptivity to positive suggestions. This altered state is natural—similar to becoming deeply absorbed in a book or film—and allows the subconscious mind to engage in therapeutic reprogramming.
In a hypnotherapy session, clients remain awake, aware, and in control, contrary to the myth of being “put under.” The therapist uses verbal cues and imagery to guide the client into a relaxed state where change becomes more accessible—whether in managing pain, breaking habits, or reducing anxiety.
What Clinical Hypnosis Is Not
To address common myths:
You don’t lose control – Hypnotherapy is not mind control. Clients cannot be made to do anything against their will.
It’s not sleep – While it appears relaxing, hypnosis is a waking state with heightened awareness.
It’s not magic or pseudoscience – When practiced by trained professionals, hypnotherapy is grounded in empirical research.
Not everyone responds the same – Hypnotizability varies, but even those less responsive can benefit through guided imagery or mindfulness-based suggestions.
What the Research Shows
Hypnosis and Chronic Pain
As explored in the previous post chronic pain is a complex experience influenced by physical, emotional, and cognitive factors. Hypnosis can modulate the brain's perception of pain through direct suggestions, visualisation, and reframing—affecting areas such as the anterior cingulate cortex and somatosensory cortex involved in pain processing.
A 2022 review in Neuroscience & Biobehavioral Reviews concluded that clinical hypnosis is a promising adjunct to conventional pain treatments, showing significant reductions in pain intensity and improved coping in conditions like fibromyalgia, lower back pain, and arthritis (Jensen et al., 2022).
In chronic pain populations, hypnosis was found to reduce not only perceived pain levels but also emotional distress and pain interference, thereby improving quality of life (Milling et al., 2021).
Evidence-Based Uses of Hypnotherapy
Research supports hypnotherapy’s effectiveness in various areas, including:
Pain management: Hypnotherapy has demonstrated efficacy in reducing both acute and chronic pain. Studies suggest that hypnosis can alter pain perception and improve coping strategies (Elkins, Jensen & Patterson, 2007; Jiang et al., 2023).
Anxiety and stress-related disorders: Clinical hypnotherapy can reduce anxiety symptoms by promoting relaxation and restructuring negative thought patterns (Jensen et al., 2015; Hammond, 2020).
Irritable Bowel Syndrome (IBS): Hypnotherapy has shown significant improvements in IBS symptoms, with meta-analyses confirming its benefits over standard medical care (Ford et al., 2020).
Compulsive behaviors (e.g., nail biting): Hypnotherapy is increasingly used to address body-focused repetitive behaviors such as nail biting, hair pulling, and skin picking. Research indicates that hypnosis can help disrupt the unconscious triggers behind these habits and replace them with healthier responses (Alladin & Amundson, 2021).
Lifestyle Applications: Beyond Pain
Hypnotherapy also has emerging support in helping individuals address lifestyle-related concerns, including:
Stress and Anxiety
Mind-body techniques such as hypnosis calm the autonomic nervous system, reducing physiological arousal and interrupting anxious thought loops. A 2021 meta-analysis found that hypnosis significantly reduced symptoms of generalized anxiety disorder (Valentine et al., 2021).
Smoking Cessation and Habit Change
While not a silver bullet, hypnosis—especially when combined with CBT—can be a powerful support tool. Suggestions tailored to the client’s triggers, goals, and identity help rewire habitual patterns and enhance motivation (Tang et al., 2020).
Weight Management
Hypnosis supports healthier eating by enhancing body awareness, motivation, and impulse control. Studies show hypnosis can aid long-term weight loss maintenance when paired with behavioral changes (Barabasz et al., 2021).
How Hypnotherapy Works
Intake & Goal Setting – The therapist and client identify key issues and goals.
Induction – The client is guided into a relaxed, focused state.
Suggestion Phase – Tailored suggestions are delivered to align with the client’s goals (e.g., “You are free from discomfort; you feel calm and in control.”)
Return & Reflection – The client is gently brought back to full awareness and reflects on the experience.
Practical Considerations
Always seek a certified clinical hypnotherapist with formal training in psychology, mental health, or healthcare.
Hypnosis should complement, not replace, medical treatment.
While some people respond better than others, even light trance states can provide benefits.
Book Tips
Whether you’re just beginning to explore hypnotherapy or want to understand how your mind can influence your body, these books are great starting points for non-professionals:
1. “Hypnosis for Change” by Josie Hadley & Carol Staudacher (Updated Edition: 2013)
A classic guide for beginners that covers how self-hypnosis can help with pain, stress, insomnia, and breaking habits. It includes easy scripts and visualisations you can practice on your own.
2. “You Are the Placebo: Making Your Mind Matter” by Dr. Joe Dispenza (Updated 2021 Edition)
Though not solely about hypnosis, this bestseller explores the science behind how our thoughts and beliefs can influence healing. Perfect for readers interested in mind-body medicine and neuroplasticity.
3. “Pain-Free with Hypnosis” by Michael D. Preston (2020)
Written for individuals dealing with chronic pain, this book explains how hypnosis can reduce pain perception. Includes practical visualisation and relaxation techniques tailored for daily use.
References
Alladin, A., & Amundson, J. K. (2021). Treating body-focused repetitive behaviors using cognitive hypnotherapy: A clinical update. Journal of Psychotherapy Integration, 31(4), 482–497. https://doi.org/10.1037/int0000270
Barabasz, M., Barabasz, A., & Watkins, J. (2021). Hypnosis and weight loss: Evidence-based applications. Springer.
Elkins, G., Jensen, M. P., & Patterson, D. R. (2007). Hypnotherapy for the management of chronic pain. International Journal of Clinical and Experimental Hypnosis, 55(3), 275–287. https://doi.org/10.1080/00207140701338621
Ford, A. C., Harris, L. A., Lacy, B. E., & Quigley, E. M. M. (2020). Systematic review with meta-analysis: The efficacy of gut-directed hypnotherapy for irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 52(4), 311–322. https://doi.org/10.1111/apt.15813
Hammond, D. C. (2020). Clinical hypnosis for anxiety and stress reduction: An integrative approach. American Journal of Clinical Hypnosis, 63(1), 20–35. https://doi.org/10.1080/00029157.2020.1742954
Jensen, M. P., Adachi, T., & Hakimian, S. (2022). Brain mechanisms of hypnosis and pain: Evidence from functional neuroimaging. Neuroscience & Biobehavioral Reviews, 132, 1046–1058.
Jiang, H., Ma, H., Wang, J., et al. (2023). Effectiveness of clinical hypnosis for chronic pain: A systematic review and meta-analysis. Pain Medicine, 24(1), 45–57. https://doi.org/10.1093/pm/pnac214
Milling, L. S., Valentine, K. E., & McCarley, H. S. (2021). Meta-analysis of hypnosis for chronic pain problems: A review of the evidence. International Journal of Clinical and Experimental Hypnosis, 69(1), 39–62.
Tang, Y., Sznitman, S. R., & Sadeh, A. (2020). Hypnotherapy as an aid to smoking cessation: A systematic review. Complementary Therapies in Clinical Practice, 40, 101210. https://doi.org/10.1016/j.ctcp.2020.101210
Valentine, K. E., Milling, L. S., Clark, L. J., & Moriarty, C. L. (2021). The efficacy of hypnosis as a treatment for anxiety: A meta-analysis. International Journal of Clinical and Experimental Hypnosis, 69(3), 297–322.
