Hypnosis won’t put you under a spell. But it can open your mind to change – and help treat pain

Thanks to films and cartoons, you probably have a lot of vague ideas about what hypnosis involves.

What do you picture? Maybe a fob watch swinging back-and-forth, a therapist saying “you are getting verrrry sleepy”.

But clinical hypnotherapy isn’t a creepy magic trick – it’s an evidence-based therapeutic technique psychologists can use to induce deep focus and relaxation. In this state, people may be more open to changing how they think, feel and behave.

While it won’t work for everyone, research shows it can be highly effective for overcoming certain issues, including pain, addiction and phobias. And no – you won’t start walking around, clucking like a chicken.

What is hypnotherapy?

You’ve probably had the experience where you let your mind wander and you drift off. For example, when you’re driving and don’t notice going past a usual landmark, you may be in a state of “self-hypnosis”.

Hypnotherapy deliberately induces a similar state of heightened relaxation and focused attention, sometimes called a trance.

Its history dates back to the late 18th century when Franz Mesmer, a German physician, developed mesmerism. A Scottish surgeon, James Braid, gave us the term hypnosis.

The hypnotic state shares similarities with other deeply relaxed states, such as meditation, deep focus during creative activities and the “flow” state experienced by athletes.

In all these states, the mind becomes highly focused and less distracted by external stimuli. You’re not unconscious. But you’re more open to new suggestions and able to access your subconscious mind.

This means tapping into the memories, emotions and instincts that influence your thoughts and behaviours, often revealing patterns you weren’t consciously aware of.

How does it work?

The therapist guides you into this relaxed state and offers suggestions to help you think and feel differently about issues you’ve identified beforehand, such as overcoming a fear of public speaking or managing stress.

Hypnotherapy typically involves several stages.

1. Induction: the therapist guides the person into a relaxed state. This may include visualising a calming image, similar to some meditation techniques.

2. Deepening: This means enhancing the relaxed state, for example by progressively relaxing different muscle groups, or using repetitive techniques like counting or gentle, rhythmic sounds.

3. Suggestion: The therapist introduces positive ideas (affirmations) or visualisations. These help reframe negative thought processes and promote healthier responses to stress, triggers or cravings.

4. Awakening: The therapist helps the person back to full awareness. For example, suggesting they pay attention to sensations in the body such as their hands resting in their lap.

It is important to note therapists guiding the process are only providing the suggestions. They don’t “control” what the person does while hypnotised – their client chooses whether to act on their suggestions.

What’s it used for?

Research suggests 10–20% of people cannot be easily hypnotised. About the same number are highly receptive. Everyone else falls in the middle – they can still benefit but may need more practice to relax and deepen relaxation.

Hypnotherapy is mainly used for conditions involving emotional or behavioural patterns that can be influenced by the subconscious mind, such as:

• stress and anxiety reduction
• pain management
• overcoming phobias
• quitting smoking
• weight loss
• improving sleep.

Psychological factors such as stress, fear and anxiety can amplify physical sensations including pain, while positive mental states can enhance healing and recovery.

How well does it work?

Studies show hypnotherapy can be highly effective for various conditions.

An analysis of more than 20 years of hypnotherapy research related to health conditions found nearly all studies (99.2%) reported positive outcomes, with the most significant effects observed in children and patients undergoing medical procedures.

For example, a number of studies have examined the impact of hypnosis on irritable bowel syndrome and found it helps reduce symptoms such as pain, diarrhoea and constipation – and benefits can still be seen five years later.

A review of 17 hypnotherapy trials found hypnosis is also highly effective for reducing anxiety.

This can be particularly beneficial for patients undergoing medical procedures. Studies show hypnosis may reduce their pre-operation distress and anxiety, as well as pain after the operation, including for dental procedures.

Hypnosis can also work as an alternative to medication for pain relief. For example, guidelines for managing chronic pain after cancer in the United States now recommend adults use both medical and non-medical techniques, including mind-body therapies such as hypnosis.

Some studies indicate hypnotherapy can help to improve sleep (and unlike medications, has no side effects).

Hypnotherapy has also been shown to help people quit smoking. In one study of smokers, 86% of participants reported not smoking six months after hypnosis. However it’s unclear whether benefits come from the therapy reducing physical cravings or from improving willpower and the way participants thought about smoking.

Are there any risks?

When performed by a trained professional, hypnotherapy is generally considered safe.

During clinical hypnotherapy, you remain aware and in control throughout the process. Most people remember the experience clearly, and you cannot be made to do anything against your will or values.

However, there can be risks if done improperly. In rare cases, suggestions might lead to the creation of false memories, and if not properly guided out of the hypnotic state a person may feel anxious.

It’s important to seek hypnotherapy from a qualified and licensed professional. Professional organisations (such as the Australian Hypnotherapists’ Association or the Australian Society of Clinical Hypnotherapists) list registered hypnotherapists.

As research continues to grow, hypnotherapy is gaining recognition as a valuable complementary approach in health care.