Hypnotherapy for menopause: Can your mind really calm a hot flush?

When you think of hypnotherapy, you might imagine someone swinging a pocket watch to make people cluck like chickens. In actual fact, the reality couldn’t be further from the stereotype, especially when it comes to health.

Hypnotherapy is a widely used treatment for a range of health conditions, from stress to chronic pain. It’s also popular for addressing many of the challenging symptoms that come with menopause, like hot flushes, mood swings and sleep issues.

But does it really work?

What is hypnotherapy?

Hypnotherapy is a psychological therapy that puts patients into a state of hypnosis to promote change. It's sometimes known as clinical hypnosis.

When you’re under hypnosis, you’re in a state of intense focus. You’re generally then more receptive to suggestions or reframing techniques around behaviours, habits, beliefs and even sensations like pain or stress. 

Throughout the hypnosis process, your therapist will make suggestions to help challenge your thought patterns and ideally encourage positive behavioural change. Many people also practise self-guided hypnotherapy, which uses audio, video or an app to induce hypnosis.

How does hypnotherapy work for menopause?

Hypnotherapy for menopause involves entering a state of hypnosis to calm your nervous system and address many of the physical, emotional and psychological symptoms that come with menopause. 

During a session, your hypnotherapist might work on visualisation exercises to reduce hot flushes, calming techniques to alleviate stress, and behavioural changes to support better sleep.

Many women turn to hypnotherapy during menopause as it’s a more natural and non-invasive alternative, plus it can easily be done at home using a guided audio program. It’s often used alongside other therapies like cognitive behavioural therapy (CBT – a psychological therapy that targets unhelpful thinking patterns) or mindfulness.

Can hypnotherapy help with menopause symptoms?

So, does this approach actually work? As it turns out, there’s a growing body of research backing up the benefits of hypnotherapy for dealing with menopausal symptoms.

Hot flushes and night sweats

Hot flushes (AKA hot flashes) are incredibly common during menopause, affecting more than 80% of women [1]. They can be uncomfortable, disruptive and downright exhausting, and often strike at the most frustrating times (like when you’re trying to sleep). 

Menopausal hot flashes are caused by your hypothalamus – the part of the brain that regulates body temperature – overreacting to heat changes. During menopause, your hypothalamus becomes more sensitive thanks to declining estrogen levels.

Hypnotherapy for hot flushes and night sweats involves effectively retraining your hypothalamus so it’s less sensitive to temperature changes. It can also reduce your body’s natural stress response, which is another trigger for hot flushes.

And it can be incredibly effective. Numerous studies have shown that hypnotherapy can noticeably reduce the frequency and severity of hot flushes and night sweats, with one study showing that regular sessions lowered them by 80% [2].

Sleep and insomnia

Insomnia and sleep issues like night waking and restlessness are other frequent complaints associated with menopause. Between 40 and 60% of women experience insomnia alone [3]. The reason is that declining estrogen and progesterone levels get in the way of your natural sleep cycle, with issues like hot flushes and increased anxiety often making things worse.

When you undergo hypnotherapy for insomnia, you work on targeting many of the underlying issues that can make it hard to fall or stay asleep – such as overthinking, stress and even physical pain. A session might involve changing your thought patterns and stress responses to help promote relaxation and sleep.

There’s ample research on the potential benefits of hypnotherapy for sleep problems, but thus far, the results are fairly inconsistent. A recent systematic review found that most studies have shown hypnotherapy to be an effective way to treat insomnia, while others have found mixed or no impact [4].

Mood changes

Mood changes impact up to 70% of women going through menopause and perimenopause (the period preceding menopause, which often lasts months or years) [5]. When your hormone levels are constantly fluctuating, it can impact the production of serotonin – the hormone that helps regulate mood. Sleep disruptions and physical discomfort can compound the issue and worsen negative emotions.

Hypnotherapy for mood swings works on reshaping negative thinking and getting to the root of underlying issues, like past events or trauma. It might also target behaviours like rumination and catastrophising, which often contribute to changes in mood.

Given the prevalence of mental health conditions, there’s been a lot of research done on whether hypnotherapy can help. For instance, several studies have found that hypnotherapy combined with CBT was 70% more effective at reducing the symptoms of anxiety, depression and other mental health conditions than CBT alone [6].

Brain fog

Brain fog can be caused by a range of factors, including stress, chronic insomnia, certain health conditions and hormones. It’s common during menopause due to fluctuating hormone levels, which impact brain function. Other symptoms of menopause, like poor sleep and stress, can also contribute.

If you’re trying hypnotherapy to manage brain fog, your hypnotherapist will work on getting to the underlying causes of it. They’ll likely use relaxation techniques to target chronic stress, or suggestions to improve sleep and mental wellbeing. This can then improve focus, clarity and concentration.

Beyond the research supporting the effectiveness of hypnotherapy for sleep issues and mood changes that can contribute to brain fog, there’s not a whole lot assessing its impact on brain fog specifically. However, if you’re experiencing brain fog, you may find that targeting the factors behind it helps to reduce symptoms.

What to expect during a hypnotherapy session

If you’ve decided to give hypnotherapy a go, you might be wondering what to expect during a session with a hypnotherapist.

A session typically unfolds over several stages. You’ll first be guided into a state of relaxation, often using calming techniques like visualisation and deep breathing. This gets you ready for the state of hypnosis. Next, your therapist will work to deepen this state through guided imagery and verbal cues.

Once you’re fully relaxed, they’ll start making suggestions or affirmations to target the exact issues you’re experiencing. Suggestions are often a combination of carefully chosen words, phrases, images or visualisations.

To help you emerge from the hypnosis, your therapist will then use counting or grounding techniques to bring you back to full awareness.

All up, you can expect the session to last around an hour.

If you’re using audio, video or an app to try hypnotherapy, the process might look a little different – but it generally follows a similar pattern and relies on guided relaxation techniques.

How many sessions do you need to see results?

Hypnotherapy results aren’t instant; it often takes multiple sessions to notice a difference in thinking, behaviours or sensations.

Some people respond to hypnotherapy fairly quickly, meaning they might notice improvements within a few sessions. Others might take much longer, and others still may find that hypnotherapy simply isn’t the right approach for them.

Is hypnotherapy safe? Are there any risks?

As long as you’re working with a trained and certified hypnotherapist, hypnotherapy is generally considered safe and free of major risks [7].

That said, there may be a few minor side effects, such as:

• Mild headaches
• Drowsiness
• Dizziness
• Anxiety
• Sleep issues

And contrary to popular belief, you’re not fully unconscious when you’re undergoing hypnotherapy. You’re still in control and aware of what’s going on around you, and most people find they’re able to recall an entire session. You’re also able to choose whether to accept a particular suggestion or idea, and you’re not forced to follow certain instructions.

The benefits of natural therapies for menopause

Besides hypnotherapy, some women turn to other natural therapies during menopause. They offer a drug-free, holistic alternative to medical menopause treatments. While some have limited scientific evidence supporting their effectiveness, many women still report a noticeable difference in their symptoms.

Some of the most popular approaches include:

• CBT and mindfulness: CBT works by addressing some of the thinking patterns to help manage menopausal symptoms like insomnia, stress and low mood. Mindfulness also targets negative thinking but promotes a more accepting approach to negative and intrusive thoughts
• Physical activity: Moving your body has several benefits for your physical and mental health, including the management of menopause. It can lift your mood, help manage anxiety and mood swings, support better sleep and reduce the risk of conditions like osteoporosis. You could try weight training to strengthen your bones and muscles, or mind-body exercises like yoga for stress relief
• Alternative medicine: Some women turn to therapies like acupuncture, reflexology, massage and aromatherapy to alleviate menopause symptoms
• Supplements: Natural supplements like black cohosh and phytoestrogens (for hot flushes), valerian and ashwagandha (for stress and sleep issues) and magnesium (for bone and muscle health) are other popular natural therapies
• Weight management: Weight and menopause have a complex relationship. On one hand, menopause can contribute to weight gain as fluctuating hormones make you more likely to gain and hold onto weight, particularly around your abdomen. On the other hand, excess weight can make issues like hot flushes and joint pain worse [8].

Maintaining a healthy weight through menopause doesn’t have to be hard. Here at Juniper, our expert team of health practitioners has the tools and knowledge to guide you through sustainable weight loss, even with everything menopause throws at you.

Through the Juniper Program, you’ll have ongoing support from doctors, dieticians and health coaches, access to an app that lets you track your progress and celebrate your wins, and breakthrough medication to fuel your weight loss journey.

How to find a qualified hypnotherapist

In Australia, qualified, accredited hypnotherapists are listed on the Hypnotherapy Council of Australia’s (HCA) national register. You can use it to find therapists registered with different associations throughout Australia.

Regardless of the association they’re registered with, these hypnotherapists must have approved qualifications that meet the HCA’s standards and adhere to certain ethical and practice standards. It’s a reliable way to find qualified and experienced therapists near you.

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