Is Hypnosis Real and Does It Actually Work

When you think of hypnosis, you might picture a swinging pocket watch or someone clucking like a chicken on stage. But in clinical settings, hypnosis is a real, evidence-based therapy used to help people manage pain, overcome phobias, reduce anxiety, and even quit smoking.

So what exactly is hypnosis and how does it work? Here’s what you need to know about this misunderstood tool and whether it could be useful for you.

What Is Hypnosis?

Hypnosis is a trance-like state of focused attention and deep relaxation that makes the mind more open to suggestion. It’s not magic or mind control instead, it’s a clinically supported practice used by licensed therapists to help people make meaningful changes in their thoughts, behaviors, or symptoms.

When hypnosis is used therapeutically, it’s called hypnotherapy, and it’s typically combined with other treatments like cognitive behavioral therapy (CBT).

How Hypnosis Works

Have you ever driven somewhere familiar and arrived without remembering the drive? That’s a natural trance-like state and hypnosis works similarly. During a session, a trained professional guides you into a deeply focused, relaxed state. Once in this altered state of awareness, the therapist introduces visualizations or goal-based suggestions, such as imagining a life without cigarettes or experiencing less pain.

These suggestions become more “available” to the brain because you're less distracted and more receptive.

What the Brain Does During Hypnosis

Modern brain imaging reveals that hypnosis activates key brain areas:

• The dorsal anterior cingulate cortex, which handles decision-making and attention

• The dorsolateral prefrontal cortex, responsible for working memory and self-regulation

• The insula, which is involved in pain perception

Interestingly, when people imagine pain under hypnosis, the brain responds as if the pain were real explaining why hypnosis can be such a powerful tool for pain management.

What Hypnosis Can Help With

Hypnosis isn’t a cure-all, but research shows it may be beneficial for:

• Chronic pain (including fibromyalgia and migraines)

• Dental anxiety and needle phobia

• Irritable bowel syndrome (IBS)

• Nausea from chemotherapy

• Insomnia and sleep issues

• Smoking cessation

• Weight loss support

• Post-traumatic stress disorder (PTSD)

• Anxiety and depression

• Performance anxiety (sports, testing, public speaking)

• Childbirth and labor pain

• Palliative care and end-of-life distress

In one study, people who combined CBT with hypnosis reported greater improvement than those who used CBT alone. Another study found that hypnosis reduced pain by up to 42%.

Not Everyone Can Be Hypnotized

Around 10–20% of people aren’t easily hypnotized, which researchers believe may be linked to genetic traits. That doesn’t mean you can’t benefit from other therapies it just means hypnosis may not be the most effective tool for you.

Is Hypnosis Mind Control?

Contrary to Hollywood portrayals, hypnosis doesn’t make you lose control. You remain aware of your surroundings and can stop the session at any time. You can’t be forced to do anything you wouldn’t normally do, which is why hypnotherapy doesn’t work unless you’re willing and open to the process.

What to Expect in a Hypnotherapy Session

Most sessions follow a similar structure:

1. Induction: You’ll be guided into a relaxed, focused state through breathing, visualization, or calming imagery.

2. Suggestions: The therapist introduces suggestions based on your goals, such as reducing pain or curbing cravings.

3. Return to alertness: You’re gently guided back to full awareness.

Sessions typically last 30 to 60 minutes, and multiple sessions may be needed for lasting change.

Wear comfortable clothes, and prepare to recline or relax during your appointment.

What About Self-Hypnosis?

Yes, self-hypnosis can be effective especially for managing stress, pain, or anxiety. Studies show it may also help with emotional distress in cancer patients and assist with weight loss by improving awareness of fullness during meals.

When to Be Cautious

Hypnosis is generally safe, but it’s not recommended for people with:

• Psychosis

• Hallucinations or delusions

• Schizophrenia

• Uncontrolled mental health conditions

Mild side effects can include:

• Headaches

• Drowsiness

• Dizziness

• Anxiety (especially in early sessions)

If you’re unsure whether hypnosis is right for you, speak with a licensed mental health provider.

Cost and Insurance Coverage

Hypnotherapy sessions usually cost between $75–$125 per session, though prices vary by location and provider. Some insurance plans may cover sessions if they're performed by a licensed healthcare provider, especially for conditions like chronic pain or PTSD.

Final Thoughts

Hypnosis is real and backed by science. While it’s not mind control, it can help people retrain their brain’s response to pain, anxiety, and unhelpful behaviors. When used by a trained professional, hypnosis is a safe, effective tool for managing both mental and physical symptoms.

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