Clinical evidence for hypnotherapy and CBT for the treatment of anxiety and phobias
Hypnotherapy is a well-established, evidence-based approach that has been studied for many years. A report by the British Psychological Society in 2001 described hypnosis as a “valid subject for scientific study” and a “proven therapeutic medium.”
Research shows that hypnotherapy can be helpful for a range of difficulties, including:
Anxiety
Insomnia
Phobias
Chronic pain
IBS
Habit change
Social confidence
What the research shows
Research consistently shows that hypnotherapy can help reduce anxiety, especially when combined with approaches like CBT.
A large meta-analysis found that people receiving hypnosis for anxiety improved more than about 79% of those in control groups, rising to around 84% at follow-up
Earlier research combining multiple studies found improvement rates increasing from around 37% without treatment to 64% with hypnosis
A broader review of 49 meta-analyses found that over 50% of results showed medium to large positive effects for hypnosis across mental and physical health conditions
There is also strong evidence that hypnosis works particularly well alongside other therapies. Studies show hypnosis is more effective when combined with psychological treatments like CBT than when used on its own.
How hypnotherapy actually works
Despite common myths, hypnosis isn’t something mysterious or controlling. It involves cultivating a mindset whereby we focus our attention (similar to becoming absorbed in a book or film), have the expectation that something beneficial is happening and harness our imaginations. In therapy, this mindset is used in a structured way to help you think about situations differently and practise new ways of responding to situations. Relaxation can be part of it, but the real benefit comes from using attention and imagination to support change.
Why combine hypnotherapy with CBT?
Hypnotherapy is most effective when combined with CBT.
CBT helps us understand and change the thoughts and behaviours that keep anxiety going
Hypnotherapy helps those changes feel more natural and easier to apply
Together, they work on both the thinking patterns and the emotional and physical response. This combination is especially helpful for anxiety and phobias, where both mind and body play a role.
A balanced, evidence-based approach
In my work, hypnotherapy is always used alongside proven approaches like CBT. It’s not about quick fixes or dramatic techniques, but about helping you make steady, lasting changes in a way that feels manageable.
Hypnotherapy and CBT for sleep – what the research shows
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the NHS-recommended treatment for long-term sleep problems. But research suggests that combining CBT with hypnotherapy can be even more effective, especially if anxiety, stress or an overactive mind is keeping you awake.
Studies going back to the 1970s have shown that hypnosis can help people fall asleep faster, sleep longer and wake less often during the night. One early study found that self-hypnosis was more effective than sleeping pills. Another showed that people using hypnotic relaxation techniques improved more than those using standard CBT alone.
More recent research has backed this up. In a study of 84 children and teenagers with sleep issues, nearly 90% reported significant improvements after learning self-hypnosis. A 2018 review of multiple studies found that over half showed clear benefits of hypnosis for sleep, especially when paired with CBT strategies.
What this means for you
If you're struggling with sleep, a combined CBT and hypnotherapy approach could help you break the cycle. CBT teaches practical tools to change unhelpful sleep habits, while hypnosis helps helps combat mental and physical tension rest in a structured and strategic way. This approach is safe, supported by research and has been shown to work well within a limited number of sessions.
Sources: Anderson et al. (1979), J R Soc Med; Stanton (1989), Int J Psychosom; Anbar (2006), BMC Pediatrics; Systematic review: Cordi et al. (2018), Sleep Med Clin. All available via PubMed and related databases.