Potential benefits
A number of scientific studies suggest self-hypnosis can have a few key benefits.
Improved sleep
According to a 2020 study of 90 women experiencing postmenopausal sleep disturbances, self-hypnosis shows promise as an effective treatment for insomnia and other sleep problems.
This study divided the women into four groups. Some met in-person for hypnosis sessions, while others received phone calls with guided self-hypnosis sessions.
Most women reported that hypnosis helped them sleep longer.
They also noticed improvements in:
• quality of sleep
• hot flashes and night sweats
• changes in mood
As all groups showed similar improvements, researchers concluded that self-hypnosis was just as beneficial as the in-person sessions, with the added bonuses of convenience and ease of accessibility.
In a 2018 review of 24 studies evaluating the use of hypnosis for sleep concerns, 58.3 percent of the studies found support for hypnosis as a treatment. Another 12.5 percent reported mixed results.
Not all the included studies specifically focused on self-hypnosis. Still, the review authors said more than half of the studies offered audio recordings for home practice and encouraged participants to practice hypnosis on their own. (Plus, plenty of experts have pointed out that all hypnosis, on some level, is self-hypnosis.)
The authors of the review also noted a few key limitations, including:
• small study sample sizes
• low study quality
• relatively small number of studies looking at groups who experience sleep concerns
They concluded that, despite the need for more research, hypnosis showed overall promise as a low-risk treatment for sleep issues.
Weight loss
A 2021 review considered 11 studies evaluating the potential benefits of hypnosis for weight loss. Nine of those studies found some evidence to suggest hypnosis or self-hypnosis could help promote weight loss.
According to the review authors, hypnosis and mindfulness can help with weight loss by:
• increasing awareness of food during meals
• promoting greater acceptance of body image
• limiting eating in response to emotional or external cues
The review authors noted that hypnosis appeared to have the most benefit for weight loss when combined with diet changes and exercise.
A 2018 study of 120 adults with a body mass index (BMI) between 35 and 50 compared the benefits of two weight loss programs.
Both groups received:
• diet and exercise recommendations
• tips for mindful eating, sticking to a nutritious diet, and adding physical activity to a daily schedule
One group also learned self-hypnosis. Researchers encouraged these 60 participants to use self-hypnosis before eating to improve self-control and break unwanted eating habits.
According to the results, self-hypnosis promoted feelings of fullness after eating, along with improved quality of life and reduced inflammation.
These benefits could certainly have an indirect effect on weight loss, which another key finding of the study appears to confirm: Participants who used hypnosis regularly did lose more weight than those who didn’t.
Pain management
A 2016 study explored the benefits of hypnosis and self-hypnosis for 53 hospitalized older adults experiencing chronic pain.
Researchers divided the patients into 2 groups: One group received a massage intervention, while the other received 3 hypnosis sessions. The patients also learned self-hypnosis from a trained physician, who encouraged them to practice self-hypnosis for extended pain relief.
The results suggested hypnosis had more benefit for pain relief than massage during the hospital stay. Hypnosis also seemed to offer some mood-boosting benefits.
A 2014 study of 100 veterans living with chronic low back pain also supported self-hypnosis as a beneficial treatment for pain relief.
Researchers divided participants into four groups:
• eight sessions of self-hypnosis training
• eight sessions of self-hypnosis training, plus audio recordings for practice at home
• two sessions of self-hypnosis training, plus audio recordings and a weekly phone call reminder
• eight sessions of biofeedback
According to the results, hypnosis was more effective for pain relief than biofeedback. More than half of those in the hypnosis groups said their pain improved. These benefits lasted for 6 months following treatment, if not longer.
What’s more, the findings suggest two self-hypnosis sessions, when combined with home practice, could provide just as much benefit as eight regular treatment sessions.
Other potential benefits
Some research also suggests self-hypnosis could have some benefit for:
• boosting mindfulness and reducing stress
• easing feelings of anxiety
• increasing self-confidence
• quitting smoking
Most existing studies examining the potential benefits of self-hypnosis have smaller sample sizes, not to mention other limitations.
On one hand, very little evidence points to any adverse effects of self-hypnosis. Still, researchers generally agree on the need for larger, better quality, randomized controlled trials to conclusively support the practice as a beneficial treatment approach.
Source: https://www.healthline.com/health/mental-health/self-hypnosis#benefits
