Can Self-Hypnosis Help with Hot Flashes? The Evidence Is Promising
Hot flashes can be one of the most disruptive symptoms of menopause, affecting sleep, comfort and quality of life. Encouragingly, growing research suggests that clinical self-hypnosis may offer a safe, effective, non-medical way to reduce their impact.
A large randomised clinical trial published in Obstetrics and Gynecology explored whether daily self-hypnosis could help women experiencing frequent hot flashes. Participants listened to a 20-minute guided hypnosis recording each day for six weeks, using deep relaxation and cooling imagery designed to reduce symptom intensity.
The results were impressive. Women practising self-hypnosis experienced over a 50% reduction in the frequency and severity of hot flashes, significantly more than those in a control group who listened to white noise. Even more encouraging, many participants maintained — and in some cases improved — these results at follow-up three months later.
Importantly, this improvement was achieved without medication or hormones, making self-hypnosis a valuable option for women who cannot, or prefer not to, use hormone replacement therapy. Over 90% of those using hypnosis reported noticeable benefits, suggesting this was not a marginal effect but a meaningful change in daily life.
From a mind-body perspective, this makes sense. Hypnosis works with focused attention, relaxation and imagery, helping the brain regulate how bodily sensations — such as heat and discomfort — are experienced and interpreted.
What This Means for You
If hot flashes are affecting your wellbeing, self-hypnosis is emerging as a credible, evidence-based option that puts control back in your hands. With regular practice, it can become a practical, empowering part of your self-care toolkit.
Here's a link to my YouTube video to begin that control https://youtu.be/QdyxlGIB26g
Reference
Elkins, G.R., Marcus, J., Stearns, V. et al. (2013). Randomized trial of a hypnosis intervention for treatment of hot flashes among postmenopausal women. Obstetrics & Gynecology, 122(2 Pt 1), 410–418.
https://doi.org/10.1097/AOG.0b013e31829e4089
Hypnosis to Improve Quality of Life in Cancer Care
A recent case report caught my attention: “Hypnosis to improve life quality in invasive mole: a case report” published in the American Journal of Clinical Hypnosis.
An invasive mole is a rare form of gestational trophoblastic tumour, a condition that develops after pregnancy. As with any cancer diagnosis, the emotional and physical toll can be overwhelming. Chemotherapy remains the standard treatment, but it often brings side effects that affect both wellbeing and quality of life.
This paper describes a woman who received five sessions of clinical hypnosis alongside her chemotherapy, spread over eight weeks. The results were remarkable. Her quality of life scores rose significantly, her pain reduced from a level of 7 down to 2, and her sleep quality improved in measurable ways.
What I find most interesting here is how hypnosis worked not as an alternative, but as a supportive therapy. It helped ease distress, reduce symptoms, and allow her to cope better with the demands of cancer treatment. This highlights the power of integrating mind–body approaches into mainstream care.
Of course, this is only one case, and further studies are needed. But it underlines something many of us working with hypnosis already know: by calming the mind and body, we can create real change in how people experience illness and treatment.
Holistic care is not about replacing medicine, it’s about supporting the whole person. This case is another reminder of how valuable hypnotherapy can be in doing just that.
Benarfa, I., Mesfioui, A., Hssaida, R., Laatifi, M., Aitouma, A., El Hessni, A. & Ahyayauch, H., 2025. Hypnosis to improve life quality in invasive mole: A case report. American Journal of Clinical Hypnosis, [online] Available at: https://doi.org/10.1080/00029157.2025.2539518
[Accessed 15 September 2025].
The Mind-Body Connection — What It Really Means
You’ve probably heard people talk about the “mind-body connection” — but what does it actually mean? At Mind How You Go, we believe it’s not just a wellness buzzword. It’s the very foundation of how we heal, grow, and move through life.
Your Thoughts Affect Your Physiology: Stressful thoughts can raise blood pressure and heart rate, but calming thoughts can lower them.
Breath as the Bridge: Conscious breathing is the fastest way to shift your nervous system.
Imagination as Medicine: Visualisation and guided imagery can create real physiological changes.
Science-Backed Wisdom: Studies show that the brain can activate healing pathways, reduce pain, and enhance performance.
When your mind and body are in dialogue, healing becomes a partnership, not a fight.
5 Ways to Calm the Body Using Only Your Mind
You don’t always need to move or stretch to feel better in your body. Sometimes, your mind alone can do the heavy lifting - calming your breath, easing tension, and changing how you feel from the inside out.
Tips:
Guided Imagery – Imagine a safe place or healing colour
Anchoring with Breath – Focused breath counts or colour breathing
Progressive Relaxation – Tense and release each muscle, starting from the feet
Mantra Repetition – Calm thoughts, calmly repeated
Visualising Safety – Picture yourself supported, protected, and whole
These techniques will be shared regularly on our social media — follow along and feel the difference.
Can Visualisation Really Help You Heal? (Science Says Yes)
It might sound too good to be true — but imagining yourself healing can actually activate your body’s recovery systems. This isn’t wishful thinking. It’s neuroscience.
Evidence-Based Points:
Neuroplasticity: The brain changes in response to thought alone
Placebo Power: Belief and expectation trigger real chemical changes
Motor Imagery in Rehab: Stroke patients improve mobility through mental rehearsal
Immune Boosting: Guided imagery has been shown to improve immune function (see Kiecolt-Glaser et al.)
Quote Idea:
"Your body hears everything your mind says."
Closing Thought:
Visualisation isn’t about pretending. It’s about creating the right internal conditions for your body to do what it’s designed to do — heal.