Menopause hypnosis

Hypnosis and self-hypnosis for perimenopause and menopause

Hypnosis for menopause isn't magic, and it isn't mind control. It's a way of using deep relaxation and focused imagination to give your body and mind a proper rest, and to practise feeling calmer and more in control when symptoms flare up.

This page explains what it is, how it differs from hypnotherapy, and how to try a simple self-hypnosis routine today. If you'd like to know what scientists have studied, we've put that in a separate article: hypnotherapy for menopause: what the research says.

Hypnotherapy, self-hypnosis and recordings: what's the difference?

  • Hypnotherapy is working one-to-one with a trained hypnotherapist, in person or online, usually over several sessions.
  • Self-hypnosis is a skill you practise on your own: relaxing deeply, focusing on an image or a phrase, and using a simple cue in daily life.
  • Self-hypnosis recordings, like ours, guide you through that process, so you don't have to remember the steps. You just listen.

All three use the same basic ingredients: slow, deep relaxation; vivid imagery; gentle suggestions; and a cue you can use later. Recordings are cheaper and you can use them whenever you like, including at 3am. A hypnotherapist can tailor sessions to you. Plenty of people use both.

Our recordings are narrated by an AI voice, from scripts we write ourselves. We think you should know.

Try it now: a five-minute self-hypnosis routine

You can do this sitting or lying down, anywhere you won't be disturbed. Never while driving.

  1. Settle. Get comfortable. Let your hands rest. Pick a spot slightly above eye level and look at it.
  2. Breathe out for longer. Breathe in for a count of four, and out for a count of six. Do this five times. A longer out-breath is one of the simplest ways to help your body settle.
  3. Let your eyes close. When they feel heavy, let them close. Notice your jaw, your shoulders and your hands, and let each one soften.
  4. Count yourself down. Slowly count from ten to one in your head, and imagine yourself walking down a few gentle steps, a little more relaxed with each number.
  5. Go somewhere cool and calm. Picture a place where you feel completely at ease. Many women like somewhere cool: a shaded stream, a snowy path, a fresh morning by the sea. Notice what you can see, hear and feel on your skin.
  6. Plant your cue. Bring your thumb and first finger together, take one slow breath, and say a word to yourself, like soften or cool. Do it twice.
  7. Come back. Count from one to five, and open your eyes on five, feeling awake and clear.

Afterwards, use your cue during the day, ideally a few times when you're already calm. It's a bit like a fire drill: the more you practise when things are easy, the more natural it feels when they're not.

Want to be guided through it? Our free Ten-Minute Calm Reset takes you through exactly this, and teaches the soften cue.

Recordings for the hardest parts of the menopause years

Each recording is written for one problem, with its own imagery and its own cue.

Is menopause hypnosis safe?

For most people, yes. Hypnosis is a natural state of focused relaxation. You stay aware and in control throughout, and you can open your eyes whenever you want.

Please don't use hypnosis recordings while driving or doing anything that needs your full attention. If you have epilepsy, psychosis or a personality disorder, or you're being treated for a serious mental health condition, check with your doctor first. See how to listen safely.

Can I use it alongside HRT?

Yes. Self-hypnosis is relaxation, so it sits happily alongside HRT, other medicines, CBT, or whatever else you and your GP have decided on. It doesn't replace any of them. Our recordings are for relaxation and wellbeing, not medical treatment.

If your symptoms are getting you down, talk to your GP. The NHS menopause pages are a good place to start, and our symptoms checklist can help you get ready for the appointment.

How often should I do it?

Once a day for a few weeks works well for most people. Like any skill, it gets easier with practice. Daytime recordings are best in the day; the sleep recordings are for bedtime or night waking.