Hypnosis, CBT and anxiety: what does the evidence say?
If you’re considering hypnotherapy, it’s completely reasonable to wonder whether it’s genuinely evidence-based or whether it sits somewhere in the world of vague or unproven approaches.
Popular portrayals of hypnosis don’t always help. Stage hypnosis and TV shows can make it look mysterious, dramatic, or even a bit unreal — which can leave people unsure what clinical hypnotherapy actually involves.
This article looks calmly at what psychological research tells us about hypnosis, cognitive behavioural therapy (CBT), and how they can work together to support people experiencing anxiety.
This isn’t about persuasion or promises. It’s about clarity.
What hypnosis is — and what it isn’t
Hypnosis is a natural state of focused attention. It’s similar to being deeply absorbed in a book, a film, or a guided relaxation.
During hypnosis:
you remain aware of what’s happening
you stay in control
you can accept or reject suggestions
you are not asleep or unconscious
Research consistently shows that hypnosis is not mind control, and it does not involve giving power over to someone else. People do not lose awareness, and they cannot be made to act against their values or intentions.
Most people describe hypnosis as calm, focused, and clarifying rather than dramatic or unusual.
What research tells us about hypnosis
Hypnosis has been studied within psychology for decades. While it’s often misunderstood, research has helped clarify several important points:
Experiencing hypnosis does not indicate gullibility or weakness
People retain control over their behaviour during hypnosis
Hypnosis is not a sleep-like state
It does not reliably recover hidden or repressed memories
When practised ethically, hypnosis is considered safe
Responsiveness to hypnosis varies, but it can be developed with practice
Researchers have also found that hypnosis can enhance focus, imagination, and suggestibility, which can be useful when learning new ways of responding to anxiety or stress.
Importantly, hypnosis works best when used within a structured, evidence-based therapeutic framework, rather than as a standalone technique.
Where CBT fits in
Cognitive Behavioural Therapy (CBT) is one of the most widely researched psychological therapies, particularly for anxiety-related difficulties.
CBT focuses on the relationship between:
thoughts
feelings
behaviours
In anxiety, unhelpful patterns can develop where certain thoughts and avoidance behaviours keep the nervous system on high alert. CBT helps people:
understand these patterns
test out new responses
reduce avoidance
build confidence in coping with uncertainty
Because CBT is practical and skills-based, it’s often recommended as a first-line treatment for anxiety.
Why combine CBT and hypnosis?
Cognitive behavioural hypnotherapy brings these two approaches together.
CBT provides:
understanding
structure
practical strategies
Hypnosis can then be used to:
reinforce learning
support emotional regulation
reduce physical tension
practise new responses more vividly
Research suggests that, for many people, integrating hypnosis with CBT can enhance therapeutic outcomes, particularly for anxiety and stress-related difficulties. Some studies indicate improved effectiveness when hypnosis is used alongside cognitive and behavioural techniques, rather than replacing them.
In this approach, hypnosis is not the therapy itself — it’s a supportive tool that helps people apply what they’re learning more effectively.
What this looks like in practice
In real terms, this means therapy is:
collaborative, not something done to you
active, not passive
focused on understanding patterns and building skills
Clients are encouraged to develop awareness of their thoughts and behaviours, practise new ways of responding, and gradually build confidence in managing anxiety independently.
Hypnosis may be used to support relaxation, focus, or rehearsal — but progress comes from understanding and practice, not from being “put into a trance”.
Ethics, training, and evidence-based practice
Because hypnosis can be misunderstood, ethical practice and proper training are essential.
Evidence-based cognitive behavioural hypnotherapy draws on established psychological research, adheres to professional standards, and avoids techniques that are unsupported or potentially harmful.
This includes clear boundaries around memory, consent, safeguarding, and client autonomy.
So, what does the evidence actually say?
Taken together, research shows that:
hypnosis is a legitimate area of psychological study
CBT is a well-established, evidence-based therapy
combining the two can be helpful for many people experiencing anxiety
effective therapy focuses on skills, understanding, and behaviour change — not dramatic techniques
For people looking for a structured, practical, and evidence-led approach, cognitive behavioural hypnotherapy offers a grounded way of working with anxiety.
Final thoughts
If you’re curious about hypnotherapy, sceptical questions are healthy. Understanding how an approach works — and what the evidence says — can help you decide whether it feels right for you.
If you’d like to talk things through or ask questions about how this approach works in practice, you’re very welcome to get in touch.