If you've searched for hypnotherapy for menopause, you've probably found two kinds of page. Some promise the earth. Others dismiss the whole idea. The truth sits somewhere in between, and it's more interesting than either.
This article looks at what has actually been studied, what the experts say, and where the gaps are. We've linked to every study so you can read them yourself.
What is clinical hypnosis?
Hypnosis is a state of focused attention and deep relaxation. You're not asleep and you're not under anyone's control. You can hear everything, and you can stop whenever you like. Most people describe it as being pleasantly absorbed, a bit like being lost in a good book.
In research, "clinical hypnosis" usually means a structured programme. It often uses a relaxing induction, vivid imagery (such as cool water or a snowy path) and simple suggestions. People are usually taught to do it on their own, too.
Hypnotherapy, self-hypnosis and recordings
These words get mixed up, so it's worth being clear.
- Hypnotherapy means sessions with a trained hypnotherapist, in person or online. They can tailor what they do to you.
- Self-hypnosis is a technique you learn and then practise yourself, without anyone guiding you.
- Recordings guide you through the process by audio, so you just listen.
In the menopause studies below, women were usually taught self-hypnosis and given a recording to practise with at home. So the line between these three is blurrier than it sounds. But a programme designed and tested by researchers is not the same as any recording you might buy or find online.
Hypnosis for menopause: what the research has studied
Most of the research on hypnosis for menopause comes from one team, led by Dr Gary Elkins at Baylor University in Texas. It has focused mainly on hypnosis for hot flushes (called hot flashes in the US) and night sweats. Doctors call these "vasomotor symptoms".
The 2008 trial in breast cancer survivors
Hot flushes are a big problem for many women after breast cancer, and HRT often isn't an option for them. In a 2008 trial (Elkins and colleagues), 60 breast cancer survivors with frequent hot flushes were split into two groups.
One group had five weekly hypnosis sessions of about 50 minutes with a psychologist. They were also taught self-hypnosis and given a recording for home practice. The other group had no treatment.
Fifty-one women completed the study. By the end, hot flush scores (how often they came multiplied by how bad they were) had fallen by 68% in the hypnosis group. The hypnosis group also reported better sleep, less anxiety and low mood, and less disruption to daily life than the group with no treatment.
The 2013 trial in women after menopause
The same team then ran a larger trial, published in the journal Menopause in 2013. It included 187 women after menopause who had at least seven hot flushes a day, or at least 50 a week.
Women had five weekly sessions of about 45 minutes with a therapist trained in clinical hypnosis. They were also asked to practise self-hypnosis at home every day, with a recording.
This time the comparison group wasn't left with nothing. They had the same number of sessions with a therapist, with time to talk about their symptoms, but no hypnosis.
After 12 weeks, the trial reported:
- Hot flushes the women reported fell by an average of 74.16% in the hypnosis group, against 17.13% in the comparison group.
- Hot flush scores fell by 80.32%, against 15.38%.
- Hot flushes measured by a monitor worn on the body fell by 56.86%, against 9.94%.
What about sleep?
In the 2013 trial, sleep quality was one of the extra things measured. It improved much more in the hypnosis group than in the comparison group.
The team has also looked at sleep on its own. In a 2021 pilot study, 90 women after menopause with poor sleep tried a hypnosis programme. They had either three or five contacts with a therapist, in person or by phone, plus recordings to practise with daily for five weeks. Sleep quality improved in all four groups.
That's encouraging, but every group got hypnosis. There was no comparison group without it, so this was a first step rather than proof.
The 2025 trial of self-guided audio
The most recent big trial tested whether self-hypnosis for menopause could work without therapist sessions. It was published in JAMA Network Open in November 2025 by Elkins, Barton and colleagues.
It included 250 women after menopause, recruited at Baylor and the University of Michigan. Half were asked to listen to a 20-minute hypnosis recording every day for six weeks, with relaxation and cooling imagery. The other half listened to white noise recordings labelled as hypnosis. Both groups met a research assistant twice and had a weekly phone call.
The trial reported:
- After six weeks, hot flush scores fell by 53.4% in the hypnosis group and by 40.9% in the white noise group.
- At 12 weeks, the falls were 60.9% and 44.2%.
- Among women who completed the study, 60.4% in the hypnosis group had at least halved their hot flush score by week 12, against 42.2% in the white noise group.
Notice how much the white noise group improved, too. Expectation, attention and simply taking part all seem to play a part. The hypnosis group still did better, and that difference is what the trial was designed to test.
What the experts say
The Menopause Society (2023)
The Menopause Society is a large North American body for menopause doctors and researchers. In its 2023 review of non-hormone treatments, it recommended clinical hypnosis for hot flushes and night sweats. It gave hypnosis its highest rating for evidence (Level I), the same as CBT and some prescription medicines.
The same review did not recommend relaxation on its own, mindfulness, paced breathing, yoga or cooling tips for hot flushes. And it said hormone therapy is still the most effective treatment.
NICE (UK)
In the UK, doctors follow NICE's menopause guideline, NG23. It was last updated in April 2026. It says doctors should offer HRT for hot flushes and night sweats.
Since 2024, NICE has also said doctors should consider menopause-specific CBT for hot flushes and night sweats. It says the same for sleep problems linked to them, either alongside HRT or instead of it.
NICE's recommendations don't mention hypnosis or hypnotherapy at all. That doesn't mean NICE has ruled it out. It just isn't part of UK guidance, so your GP may not bring it up.
The honest limits
It's worth keeping the research in proportion.
- The studies are fairly small. The biggest had 250 women. HRT and other medicines have been tested in many thousands.
- Most of it comes from one research team in the US. Results are stronger when other teams, in other countries, find the same thing.
- The women weren't a broad mix. The 2025 trial notes that most women taking part were White and highly educated.
- Most programmes involved therapists. Even the 2025 audio trial included meetings and weekly phone calls with the research team.
- Recordings aren't all the same. The findings apply to the programmes that were studied, not to hypnosis recordings in general.
- It isn't a replacement for medical care. None of this replaces HRT, other treatments or advice from your GP.
Where the evidence is thin
Menopause brings much more than hot flushes, and the evidence for other symptoms is much weaker.
Anxiety. The 2008 trial found less anxiety in the hypnosis group, but it was a small study in breast cancer survivors and anxiety wasn't the main thing it measured. We couldn't find a trial that has tested hypnosis for menopause-related anxiety on its own.
Brain fog. We couldn't find any trials of hypnosis for menopause brain fog at all.
How people practise self-hypnosis
If you'd like to try self-hypnosis at home, here's how people typically go about it.
- Little and often. The 2025 trial asked women to listen for 20 minutes a day. Daily practice is the usual pattern.
- A quiet, comfortable spot. Somewhere you won't be disturbed, sitting or lying down.
- A cue. Many programmes teach a simple cue, such as a slow breath out and a word like "cool" or "calm". The idea is to practise it while relaxed so it's easier to reach for later.
- Patience. It's a skill. It often feels easier after a week or two of practice.
Who should be careful
Hypnosis is generally thought to be low risk, but it isn't for everyone. Please talk to your GP or mental health team first if you have epilepsy, psychosis, or any other serious mental health condition. The 2008 trial's authors noted that hypnosis may not be suitable for people with severe mental health problems.
Never listen to a hypnosis or relaxation recording while driving or using machinery. And if a session ever leaves you feeling upset, stop and take a break.
Finding a qualified hypnotherapist in the UK
Some women prefer menopause hypnotherapy with a real person. That's a good choice if you'd like something tailored to you, and it's closest to the programmes in the main trials of hypnotherapy for hot flushes.
Hypnotherapy isn't regulated by law in the UK, so anyone can call themselves a hypnotherapist. It's worth choosing someone who belongs to a recognised register. For example:
- The National Council for Hypnotherapy, which has a find a hypnotherapist search.
- The General Hypnotherapy Register.
- The Complementary and Natural Healthcare Council (CNHC). Its register is approved by the Professional Standards Authority, a body that answers to Parliament.
Ask about their training, whether they have experience with menopause, and how many sessions they suggest. A good hypnotherapist will be happy to work alongside your GP, not instead of them.
A gentle place to start
If you'd like to try self-hypnosis at home, our free Ten-Minute Calm Reset is a gentle place to start.
This article is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.
