Hypnosis may help some people reduce anxiety symptoms, but it is not a guaranteed cure and should not replace appropriate medical or psychological care. Anxiety can arise from many causes, including stressful circumstances, learned fear responses, medical conditions, medication effects, and anxiety disorders. The most helpful approach depends on the cause, severity, duration, and effect on daily life.
What is hypnosis?
Hypnosis is a state of focused attention and increased responsiveness to suggestion. In clinical hypnosis, a trained professional may use relaxation, guided imagery, attention exercises, and carefully worded suggestions to help a person change how they respond to thoughts, sensations, memories, or situations.
Hypnosis does not mean being unconscious or losing control. People generally remain aware of what is happening and can choose whether to accept suggestions.¹
Can hypnosis reduce anxiety?
It may. Hypnosis can help some people relax, shift attention away from threatening thoughts, and practice different responses to physical sensations or stressful situations. It may also be used alongside established psychological treatments.
Research findings are encouraging in some areas, but they do not show that hypnosis reliably eliminates anxiety for everyone. A review of hypnosis research in psychological treatment found potential benefits, while also noting limitations in the quality and consistency of the evidence.²
The strongest conclusion is cautious: hypnosis may be a useful supportive method for some people, particularly when it is provided by a properly trained clinician and integrated into a broader treatment plan.
Is hypnosis a treatment for anxiety disorders?
Hypnosis alone is not generally considered a first-line treatment for anxiety disorders. Cognitive behavioral therapy, exposure-based approaches, and medication when clinically appropriate have stronger and more established evidence for several anxiety conditions.³
That does not mean hypnosis has no place. A clinician might use it as an adjunct to help with relaxation, sleep difficulties, fear of bodily sensations, or preparation for exposure-based work. The clinician should explain the purpose of hypnosis and how it fits with the main treatment.
What might a hypnosis session for anxiety involve?
A session may include:
A discussion of your symptoms, goals, health history, and current treatment
Education about anxiety and the hypnosis process
Focused attention or guided relaxation
Suggestions for responding differently to anxious thoughts or physical sensations
Mental rehearsal of coping skills or challenging situations
A plan for practicing skills between sessions
A responsible practitioner should not promise that one session will remove anxiety. Treatment goals should be specific and realistic, such as reducing avoidance, improving sleep, or responding more calmly to a particular trigger.
Can hypnosis stop panic attacks?
Hypnosis might help some people learn relaxation and attention skills that are useful during panic symptoms. However, panic attacks can have medical causes or resemble other urgent conditions. New, severe, or unexplained symptoms—especially chest pain, fainting, severe breathing difficulty, or symptoms suggesting a medical emergency—require prompt medical evaluation.
For diagnosed panic disorder, evidence-based psychological treatment commonly includes cognitive behavioral therapy, particularly exposure-based methods.³ Hypnosis should be considered an optional support rather than a substitute for assessment and appropriate care.
Is self-hypnosis useful for anxiety?
Self-hypnosis may help some people practice relaxation, focused attention, and helpful self-statements. It is best learned from a qualified professional who can tailor the method, correct misunderstandings, and identify situations in which another form of care is needed.
Self-hypnosis should not be used to force unwanted memories to return or to make conclusions about past events. Memory can be influenced by suggestion, and hypnosis is not a reliable method for recovering historically accurate memories.⁴
Who should be cautious about hypnosis?
Discuss hypnosis with a qualified health professional before using it if you have:
Severe or rapidly worsening anxiety
Suicidal thoughts or immediate safety concerns
Psychosis, mania, or significant difficulty distinguishing thoughts from reality
Major dissociation or serious trauma-related symptoms
Unexplained physical symptoms
A medical condition or medication that may be contributing to anxiety
These concerns do not automatically mean hypnosis is inappropriate. They do mean that a careful assessment and coordinated care are important.
If you may harm yourself or are in immediate danger, call emergency services. In the United States, you can call or text 988 for the Suicide & Crisis Lifeline.
How can I find a qualified practitioner?
Look for a licensed mental health professional or health care professional whose training and scope of practice are clear. Ask:
What professional license do you hold?
What training have you completed in hypnosis?
How do you treat anxiety?
How will hypnosis fit with the rest of my care?
What will we do if my symptoms become worse?
What evidence supports the methods you use?
Be cautious about anyone who promises a guaranteed cure, says you must stop prescribed treatment, pressures you to reveal private information, or claims to recover hidden memories with certainty.
What should I expect after hypnosis?
You may feel relaxed, focused, tired, or emotionally moved. Some people notice changes quickly, while others notice little effect. Benefits, when they occur, usually depend on the larger treatment plan and continued practice rather than hypnosis alone.
Track practical outcomes instead of judging the experience by how dramatic it feels. For example, note whether you are avoiding fewer situations, sleeping better, recovering more quickly from anxious thoughts, or functioning more comfortably at work and home.
What is the bottom line?
Hypnosis may help reduce anxiety for some people, especially as part of a broader, evidence-based treatment plan. It cannot reliably “get rid of” anxiety, and it should not delay evaluation for severe symptoms, medical causes, or an anxiety disorder.
A sensible next step is to discuss your symptoms with a licensed health professional. If hypnosis is considered, choose a qualified practitioner who uses it as one component of careful, collaborative care.
Notes
American Psychological Association, Division 30, “Definition and Description of Hypnosis,” American Journal of Clinical Hypnosis 48, no. 2–3 (2005): 111–116.
Gary R. Elkins, Arreed Barabasz, Mark P. Council, and David Spiegel, “Advancing Research and Practice: The Revised APA Division 30 Definition of Hypnosis,” American Journal of Clinical Hypnosis 57, no. 4 (2015): 378–385.
National Institute for Health and Care Excellence, Generalised Anxiety Disorder and Panic Disorder in Adults: Management, Clinical Guideline 113 (London: National Institute for Health and Care Excellence, 2011; updated 2020).
American Psychological Association, “Statement on Memories of Childhood Abuse,” approved by the APA Council of Representatives, November 1995.