Does Hypnotherapy Really Work? Here's What Mental Health Experts Say

When it comes to mental health care and upkeep, there isn't a "one-size-fits-all" solution. Each individual's journey is unique, and what works for one person may not resonate with another. To fulfill the demand for a more personalized approach to psychological health, there is a wide variety of techniques, practices, and therapies that mental health practitioners employ—one of those being hypnotherapy.

Often misunderstood or misrepresented, hypnotherapy is a form of psychotherapy that offers a potential pathway for those seeking care for stress, anxiety, phobias, habit cessation, and pain management. Before considering treatment, we spoke with top neuropsychologist Dr. Sanam Hafeez, PsyD, and clinical hypnotherapist Jeffrey Rose to answer your questions.

Ahead, everything you need to know about hypnotherapy. Plus, my personal experience with hypnotherapy.

What is Hypnotherapy?

Hypnotherapy is a form of therapy that relies on hypnosis to achieve a state of relaxation and enhanced attention. "While under hypnosis, a person is more likely to accept suggestions, enabling them to modify behavior, thoughts, or feelings that are distressing or are inhibiting daily life," Dr. Hafeez says. "Many problems can tackled through hypnotherapy, including but not limited to stress, anxiety, phobias, smoking cessation, weight loss, and physical pain. It does this by bringing patterns and feelings that we’re not even aware of from the subconscious mind, where they can be easily buried, and reprogramming them to become healthier ways of thinking and acting."

Skepticism around hypnotherapy still exists within the scientific and medical communities. Nonetheless, it is gaining broader acceptance as research and studies continue to explore its benefits. Moreover, an increasing number of certified and licensed medical professionals are starting to integrate hypnotherapy into their practices.

How Does It Work?

Hypnosis works by inducing a state of deep relaxation in the patient, which causes the conscious mind to become less active, allowing the subconscious to be more receptive to suggestions. "This focused state of attention permits the therapist to make supportive recommendations and access underlying emotions or memories that may hold the person back," Dr. Hafeez says.

While it is often misrepresented in film and television, hypnotherapy is a relatively simple process that can be done on almost anyone. Anyone who has ever spaced out on a train, fallen asleep, or participated in guided meditation has experienced some level of self-hypnosis. Additionally, contrary to the common belief that a hypnotist controls the patient’s thoughts, hypnosis actually helps the patient take charge of their own awareness, enabling them to change their physiological responses to various stimuli.

Potential Benefits

Hypnotherapy offers a wide range of benefits for mental and physical well-being. According to Dr. Hafeez, hypnotherapy can help patients manage stress and anxiety, as well as behavioral concerns such as sleep disorders, addictions, unwanted habits, and phobias. "Hypnotherapy helps many to be more productive, focused, calmer, and empowered," she adds.

This type of therapy may also be an effective pain management tool, helping patients cope with chronic pain, migraines, and conditions like irritable bowel syndrome (IBS).

Can Anyone be Hypnotized?

According to the experts, most people can be hypnotized to some extent, but not everyone is equally open to it. Some individuals may struggle to reach a deep hypnotic state because of their varying abilities to concentrate and respond to suggestions. As a result, the effects of hypnosis can differ widely from person to person.

Rose also says that you don't have to believe in hypnotherapy (or have a certain level of knowledge about the treatment) for it to work—you just have to be relaxed and willing to make changes. 

What to Expect During Treatment

After consulting with your provider and signing any necessary paperwork, you're ready to begin your first session. During hypnotherapy, you can expect to enter a state of deep relaxation and focused attention—often referred to as a trance. While in this state, you remain aware of your surroundings but are particularly open to positive suggestions aimed at addressing specific issues like stress, anxiety, phobias, or habits.

Throughout the session, the therapist will guide you (using visualizations, affirmations, or inviting you to investigate subliminal ideas or feelings). During this time, you may experience a sense of calm or gain new perspectives. "It is important to remember that you cannot be 'forced' by the practitioner to do something your conscious mind would not allow you to do, such as committing a crime," Dr. Hafeez says. "Under hypnosis, people are typically more open to suggestions that align with their existing beliefs and desires, but they still maintain the ability to reject or resist commands that feel unethical to them."

My Experience

On a rainy evening, I headed to my first hypnotherapy appointment on the Upper East Side. I reclined in the office's worn leather armchair as the hypnotherapist picked up a microphone and sank into a low squatting position. I squeezed my eyes tightly shut as his voice came slow and steady through my headphones. Even though it was almost a whisper, it drowned out the wind and traffic sounds. 

I turned to hypnotherapy because I had reached a new level of generalized anxiety. I dwelled on the past and had trouble breaking old habits. I seemed to be always waiting for the weekend, anxious to check stressful work or social situations off the calendar. None of my usual "fixes"—like aromatherapy baths, brunch with friends, and foot massages at the no-frills place down the block— were helping anymore. I needed a true reset.

In the weeks following my first appointment, I almost automatically corrected negative self-talk and felt somewhat uplifted. I started feeding my body more nutritious foods, drank more water, and restarted a yoga practice. Was I doing these things just because I wanted to believe paying for hypnotherapy had been worth it? 

I wanted to learn more about how the therapy worked during my second session. Surprisingly, the science behind hypnotherapy is shockingly simple. In the highly relaxed state of hypnosis, your subconscious is more open to suggestions. Rose says that if you're able to achieve this deep relaxation, a "hyperfocus and absorption without distraction," the results can be amazing.

I showed up for my second appointment sweaty and out of breath. I had been running around the city doing errands, and this was my last stop for the day. I worried I wasn't calm enough and had already ruined the session. But, as Rose reviewed the information I had provided, I relaxed.

Getting into a focused state was challenging at first. I found my mind wandering as I listened to a rich description of a tropical beach and salt air. I drifted back to the questionnaire I had filled out, trying to remember what I had written that had prompted this setting. I fought against my eyelids, which suddenly seemed to be straining to open themselves. After about five minutes, it finally happened. I was able to just let go. It was almost like a gentle mental massage. The visualization of the beach segued into verbiage about changes I desired, with many keywords repeated. The suggestions made me feel relaxed but also energized with positivity. 

However, I felt like I was playing along with the "hypnotic trance thing." I wasn't asleep and was completely aware of my surroundings. I could have opened my eyes and sat up at any moment. But, Rose says that showing up well-rested and not falling asleep is actually crucial for a successful session. In fact, good sleep hygiene was one of the "ingredients" we agreed to include in my hypnotic suggestions. I had been staying up late and always felt tired in the morning. Rose stressed the importance of "finishing" your sleep and told me I could get to a point where I never needed an alarm again. I found that hard to believe.

When it was time to open my eyes and get up from the chair, I felt happy. If nothing else, I had done something positive for myself. I went about the rest of the day in my usual fashion, wondering when I would be able to tell if the session had "worked." The next day, I started going to bed early and waking up without an alarm for the first time in my life. I was given audio files of affirmations to reinforce the session and started using them. Time will tell how "reinforced" I am, but a week later, I'm still (shockingly) alarm clock-free. 

Do I believe I achieved a true trance-like state in my hypnosis sessions? Maybe. Would I try hypnotherapy again and recommend it to others? Yes.  Do I believe in the sublime power of the subconscious mind, the efficacy of positive self-talk, and repetition? Yes, I do. Yes, I do. Yes, I do. 

Potential Side Effects

Though rare, hypnotherapy can cause some side effects, such as headaches, grogginess, or dizziness after a session. "Other people might feel anxious or upset because underlying memories or feelings emerge as the process unfolds. There is also the possibility of increased emotional alertness as deep-rooted issues are exposed, " Dr. Hafeez says. "In rare cases, false memories can be induced in some situations when suggestions are not properly handled."

It is recommended that anyone seeking to explore hypnotherapy first consult a therapist or doctor to keep potential risks to a minimum and have a safe experience.

What to Look For When Seeking a Provider

Because hypnotherapy isn't a one-size-fits-all treatment, specifics are key in tailoring the experience to each individual. "Everything we do before the hypnosis, the intake, the conversation, you're helping me understand you," Rose says. "You're programming me to program you."

Not all therapists will offer intake forms, but many will offer a consultation. When researching a practitioner, look for a gratis conversation before booking and accreditations, such as board certification by the American Society of Clinical Hypnosis (ASCH) or the National Guild of Hypnotists (NGH).

However, just because they are accredited does not necessarily mean they're the right practitioner for you. "Experience is important too," Dr. Hafeez says. "Seek a therapist who has experience with the issues you are working on, like stress, treating phobias, quitting smoking, or treating pain."

The Cost

In general, introductory sessions can range from $75 to as much as $400 depending on a therapist’s experience, geographic demand, and reputation. Rose says that while you can often address some behaviors or habits in one or two treatments, many issues require reinforcement sessions to lock in the benefits. Before committing to multiple sessions, ensure you feel comfortable with your therapist and their work.

Regarding insurance coverage, Dr. Hafeez says hypnotherapy is generally not covered "unless it is part of a more extensive medical therapy administered by a licensed healthcare professional like a psychologist or physician. Always double-check with your insurance company if you believe they cover hypnotherapy under certain conditions.

The Final Verdict

Hypnotherapy—which is regarded in the medical field as still experimental—can be a valuable tool for addressing a range of concerns, from stress and anxiety to chronic pain and behavioral changes. The treatment works by a practitioner guiding a patient into a deeply relaxed, trance-like state of focused concentration where their mind is more receptive to suggestions. This allows patients to access and potentially change subconscious thoughts and behaviors. While the practice may not be for everyone, many individuals find hypnotherapy beneficial. As with any treatment, it's important to consult a licensed and experienced provider to ensure that it is the right approach for your mental, physical, and emotional well-being.