What the Research Really Says 

Over the past 30 years, meta-analyses and controlled trials have built a solid case for hypnosis in pain management. For example, Montgomery et al. (2000) found that hypnosis significantly reduces surgical pain, even when compared to standard care and supportive attention. In chronic pain, studies show benefits for fibromyalgia, irritable bowel syndrome, migraines and more — often matching or exceeding relaxation training alone.

When it comes to anxiety, hypnosis often pairs well with CBT. A landmark meta-analysis by Kirsch et al. (1995) showed that adding hypnosis to CBT roughly doubles treatment effectiveness for conditions like test anxiety and phobias. Hypnosis gives people a focused state where suggestion can shift automatic reactions — whether it’s fear of flying or a needle phobia.

In trauma care, hypnosis does not replace EMDR or exposure — but it can help clients develop calming skills, deepen safe place imagery, or gently approach distressing memories. Yapko (2018) has written extensively about how permissive, indirect language can help people tolerate memory work without feeling pushed.

How Does It Compare to Other Methods?

Hypnosis isn’t a magic bullet — but when combined with evidence-based therapies like CBT or EMDR, it can make the therapeutic process smoother. Where CBT targets conscious thoughts and EMDR engages working memory and reconsolidation, hypnosis works by enhancing focused attention, suggestibility, and relaxation — shifting how deeply new ideas land.

Unlike mindfulness, which teaches non-judgmental awareness, hypnosis directs attention with purpose — for example, using vivid imagery to numb pain or strengthen a helpful belief. Many people find the sense of time distortion and deep relaxation in hypnosis helps them get past conscious resistance.

Special Techniques: Fractionation & Indirect Suggestion

One reason skilled hypnotherapists achieve powerful results is technique. Fractionation — gently dipping in and out of trance — can deepen responsiveness. Titration — working in small, safe steps — keeps the client from feeling overwhelmed. Ericksonian styles rely on indirect suggestion, stories and metaphor — approaches that research shows can bypass resistance more smoothly than blunt commands.

Does Self-Hypnosis Work?

For many people, self-hypnosis is the daily bridge: relaxation scripts, recorded suggestions, or even simple self-cueing help reinforce what happens in session. Studies suggest people who learn self-hypnosis for pain or habit change often have better outcomes than those who only rely on a therapist (Hammond, 2010).