In brief: Clinical hypnosis is a natural state of focused attention — not mind control — and hypnotherapy uses it to change thoughts, feelings and behaviours at a deeper level. Combined with CBT as HypnoCBT, it outperforms CBT alone in meta-analytic research (Kirsch et al., 1995) and is especially valuable for LGBTQ+ people carrying minority stress (Meyer, 2003). This guide also teaches a full self-hypnosis practice you can try at home today.
Discover how clinical hypnotherapy and HypnoCBT can support your mental health — plus practical self-hypnosis techniques you can try at home today.
If you’re an LGBTQ+ person exploring ways to improve your mental health and wellbeing, you may have come across the term hypnotherapy — and perhaps felt a mixture of curiosity and scepticism. That’s completely understandable. Hypnosis has long been misrepresented in popular culture, wrapped in stage-show theatrics and Hollywood clichés that bear little resemblance to what actually happens in a clinical setting.
The truth is far more empowering. Clinical hypnotherapy — and particularly an evidence-based approach called HypnoCBT — is a collaborative, affirming therapeutic tool that puts you in control. It can be especially valuable for LGBTQ+ individuals navigating the unique stressors that come with living in a heteronormative and cisnormative world. In this guide, we’ll demystify hypnosis, explain how hypnotherapy and HypnoCBT work, explore why they’re particularly beneficial for LGBTQ+ people, and teach you practical self-hypnosis techniques you can begin using at home today.
What is hypnosis — and how is it different from the myths?
Hypnosis is a natural state of focused attention and heightened suggestibility. If you’ve ever been so absorbed in a book that you didn’t hear someone calling your name, or found yourself daydreaming during a long train journey, you’ve already experienced something very close to a hypnotic state.
In clinical terms, hypnosis involves guided relaxation and concentrated focus to achieve a state of awareness sometimes called a trance. During this state, your attention is so focused that distractions in the surrounding environment are temporarily blocked out — which allows you to engage more deeply with therapeutic suggestions and new ways of thinking.
Which common myths about hypnosis are false?
There are many misconceptions about hypnosis that can make people — particularly those from marginalised communities — understandably cautious. Here’s what the evidence actually says:
| The myth | The reality |
|---|---|
| “You lose control under hypnosis” | False. You remain fully aware and in control at all times — you cannot be made to do anything against your will, reveal secrets, or act against your values, and you can end the session whenever you choose |
| “Hypnosis is mind control” | It’s the opposite — a collaborative process. A skilled hypnotherapist guides you, but you are the one doing the work |
| “Only weak-minded people can be hypnotised” | The ability to enter hypnosis is linked to imagination, concentration and openness to experience — qualities associated with intelligence and creativity, not weakness |
| “Hypnosis is just a placebo” | Neuroimaging studies show measurable changes in brain activity during hypnosis, and meta-analytic reviews confirm real effects on perception, cognition and behaviour (Rosendahl et al., 2024) |
| “You might get ‘stuck’ in hypnosis” | This cannot happen. Hypnosis is a natural state you drift in and out of — even without a therapist present, you would simply return to normal waking awareness |
What is hypnotherapy, and how does it work?
Hypnotherapy is the therapeutic application of hypnosis within a clinical framework. It’s practised by trained professionals — typically psychotherapists, counsellors or psychologists with specialist hypnotherapy qualifications — to help people make positive changes in their thoughts, feelings and behaviours.
What happens in a typical hypnotherapy session?
A session follows a structured process:
- Initial consultation — your therapist discusses your goals, concerns and history. This is where the collaborative relationship begins.
- Induction — the therapist guides you into a relaxed, focused state using verbal cues, breathing techniques or visualisation.
- Deepening — your state of relaxation and focus is gently deepened.
- Therapeutic intervention — while focused, the therapist works with you using techniques such as guided imagery, positive suggestions, cognitive restructuring or exploring underlying patterns.
- Re-alerting — you’re gently guided back to full waking awareness, typically feeling refreshed and calm.
What can hypnotherapy help with?
Clinical hypnotherapy has a strong evidence base across a range of concerns — a 20-year meta-analytic review found hypnosis effective for mental and somatic health issues alike (Rosendahl et al., 2024), and it is recognised by the Royal College of Psychiatrists. Areas it can support include:
- Anxiety and stress — including social anxiety, generalised anxiety and panic
- Depression and low mood
- Low self-esteem and confidence
- Trauma and PTSD
- Sleep difficulties and insomnia — with specific meta-analytic support (Chamine et al., 2018)
- Phobias and fears
- Habit change — such as smoking cessation and weight management
- Chronic pain management
- Performance anxiety
What is HypnoCBT — and why combine CBT with hypnosis?
HypnoCBT (hypnotic cognitive behavioural therapy) is an integrated approach that combines the proven techniques of cognitive behavioural therapy (CBT) with clinical hypnotherapy. It’s considered one of the most evidence-based forms of hypnotherapy available today. CBT works by helping you identify and change unhelpful thinking patterns and behaviours; when combined with hypnosis, these techniques become even more powerful.
| Why the combination works | What it means in practice |
|---|---|
| Deeper processing | Hypnosis allows therapeutic suggestions and cognitive restructuring to be processed at a deeper level of awareness, so new thinking patterns are more likely to take root |
| Enhanced visualisation | CBT often uses mental rehearsal and imagery; hypnosis naturally amplifies visualisation, making these exercises more vivid and impactful |
| Faster results | The classic meta-analysis found clients receiving CBT with hypnosis improved more than at least 70% of those receiving CBT alone (Kirsch, Montgomery & Sapirstein, 1995) — confirmed in a later meta-analysis (Ramondo et al., 2021) |
| Greater emotional regulation | The relaxation component of hypnosis calms the nervous system, creating an optimal state for learning new coping strategies (Fisch et al., 2017) |
Is HypnoCBT the same as stage hypnosis?
No — and the distinction matters:
| Stage hypnosis | HypnoCBT | |
|---|---|---|
| Purpose | Entertainment | Structured, evidence-based clinical intervention |
| How it works | Social pressure, audience selection, showmanship | Guided therapeutic process based on CBT and clinical hypnosis |
| Setting | A stage, an audience, a performance | A safe, confidential therapeutic space with a qualified practitioner |
| Who’s in control | The performer drives the show | You remain aware and in control throughout |
Why is hypnotherapy particularly beneficial for LGBTQ+ individuals?
As an LGBTQ+ person, your life experiences are shaped by factors that many therapeutic approaches fail to adequately address. Here’s why hypnotherapy — and HypnoCBT in particular — can be especially valuable.
How does it address minority stress?
The minority stress model (Meyer, 2003) describes how LGBTQ+ individuals experience chronic stress resulting from stigma, prejudice and discrimination. Hypnotherapy works directly with the deeply held beliefs and emotional responses this creates:
| The minority-stress layer | What it looks like | How HypnoCBT helps |
|---|---|---|
| Internalised homophobia, biphobia or transphobia | Absorbed negative messages, even when consciously rejected | Identify the internalised messages, challenge them cognitively, and reinforce new affirming beliefs at a deeper level |
| Hypervigilance | Anxiety about safety or acceptance; scanning environments | Calm the nervous system and update what the system has learned to expect (Schmidt, 2022) |
| Concealment stress | The exhausting effort of managing disclosure | Build internal steadiness so visibility becomes a choice, not a threat |
| Anticipation of rejection | Bracing in social, professional or family settings | Rehearse calm, confident responses through guided visualisation |
You can read more about the mechanism in Minority Stress and LGBTQ+ Mental Health.
Can hypnotherapy help heal past experiences?
Many LGBTQ+ individuals carry emotional wounds from experiences such as bullying, family rejection, conversion-therapy exposure or discrimination in healthcare settings. These experiences can leave lasting imprints on self-worth, trust and emotional wellbeing. Hypnotherapy offers a gentle, non-confrontational way to process them: unlike some approaches that require detailed verbal recounting of traumatic events, it can work with emotions and body sensations more indirectly — which some clients find less overwhelming.
How does it build authentic confidence?
For LGBTQ+ people who have spent years masking, people-pleasing or minimising parts of themselves to stay safe, rebuilding authentic confidence is a common therapeutic goal. HypnoCBT is exceptionally well suited to this work — combining cognitive strategies for challenging self-limiting beliefs with hypnotic rehearsal of confident, authentic self-expression. Safety-based hypnotic suggestions have been shown to improve stress coping with long-lasting effects (Schmidt et al., 2024).
What makes a therapeutic space affirming?
When seeking an LGBTQ+-affirming hypnotherapist, you deserve a practitioner who understands your experiences without requiring you to educate them. An affirming hypnotherapist will use inclusive language, understand the specific challenges facing LGBTQ+ communities, and never pathologise your identity. That’s the foundation of how we help at The Holistic Clinic.
How do you practise self-hypnosis at home?
One of the most empowering aspects of hypnotherapy is that you can learn to practise self-hypnosis independently. Self-hypnosis is a skill — and like any skill, it improves with practice.
Is self-hypnosis safe — and what should you expect?
Safety first:
- Self-hypnosis is generally very safe for most people.
- Do not practise whilst driving, operating machinery, or in any situation requiring your full attention.
- If you have a history of psychosis, severe dissociative disorders or epilepsy, consult a qualified health professional before practising.
- Self-hypnosis is a complement to professional therapy, not a replacement for it — particularly for complex or trauma-related concerns.
What to expect:
| Experience | What’s normal |
|---|---|
| Awareness | You remain fully aware and in control throughout |
| Relaxation | A deep calm, similar to the moments just before falling asleep |
| Body sensations | A pleasant heaviness or lightness in your limbs |
| Wandering mind | Perfectly normal — simply guide your attention back gently |
| Early sessions | Effects may be subtle at first; with practice, entering a focused, relaxed state becomes easier |
What is a step-by-step self-hypnosis technique?
Follow these seven steps for a simple, effective session. Allow approximately 15–20 minutes.
Step 1: Prepare your space
Find a quiet, comfortable place where you won’t be disturbed. Sit in a supportive chair or lie down — whichever feels more comfortable. Loosen any tight clothing. Switch your phone to silent mode.
Step 2: Set your intention
Decide on a clear, positive intention, framed as something you want rather than something you want to avoid:
- ✅ “I am becoming more confident in expressing my authentic self.”
- ✅ “I feel calm and grounded in social situations.”
- ✅ “I deserve love, respect and acceptance — including from myself.”
- ❌ “I don’t want to feel anxious.” (Reframe as: “I feel calm and at ease.”)
Step 3: Progressive relaxation induction
Close your eyes and take three slow, deep breaths. With each exhale, allow your body to soften and settle. Then systematically relax each part of your body: feet and legs (let tension dissolve with each breath); hips and lower back (heavy and supported); stomach and chest (breathing slow and natural); hands and arms (pleasantly heavy or light); shoulders and neck (release tightness with a gentle exhale); face and jaw (unclench your jaw, soften your forehead, relax your eyes).
Step 4: Deepening
Imagine yourself at the top of a staircase with ten steps leading down to a peaceful, safe place. With each step down, count slowly from ten to one, feeling yourself becoming more deeply relaxed with each number: Ten… nine… eight… feeling more relaxed… seven… six… five… going deeper… four… three… almost there… two… one… deeply relaxed and focused.
Step 5: Safe-place visualisation
At the bottom of the staircase, imagine yourself in a place where you feel completely safe, accepted and at peace — a beach, a forest, a cosy room, or a completely imagined space. Engage all your senses: what do you see (colours, light, details)? What do you hear (waves, birdsong, gentle music)? What do you feel (warmth of the sun, a soft breeze, comfortable ground beneath you)? What do you smell (fresh air, flowers, the sea)? Spend a few moments simply being there, feeling completely at ease. “Safe place” imagery like this is one of the most researched hypnotic techniques for building felt safety (Schmidt, 2022).
Step 6: Positive suggestions
While deeply relaxed, gently introduce your positive intention. Repeat it to yourself slowly, several times, as though it’s already true: “I am worthy of love and acceptance.” “I feel calm and centred in my daily life.” You might also visualise yourself living this intention — acting confidently, feeling at ease, or responding to situations exactly as you’d like to.
Step 7: Re-alerting
When you’re ready, gently bring yourself back to full awareness by counting slowly from one to five: One… beginning to return… Two… becoming more aware of your surroundings… Three… feeling refreshed and alert… Four… almost fully awake… Five… eyes open, feeling calm, refreshed and positive. Take a moment to notice how you feel — you might like to jot down any thoughts or observations in a journal.
What makes self-hypnosis practice effective?
- Consistency matters — practise daily or several times a week for best results; even 10 minutes makes a difference.
- Be patient — like meditation, self-hypnosis deepens with practice; don’t judge your early sessions.
- Record yourself — consider recording the steps above in your own voice and playing them back during practice.
- Personalise your suggestions — the more meaningful and specific your intentions are to you, the more effective they’ll be.
- Combine with professional support — self-hypnosis works brilliantly alongside professional hypnotherapy sessions, where a trained practitioner can help you develop personalised techniques.
Frequently asked questions about hypnotherapy and self-hypnosis
Is hypnotherapy a recognised therapeutic approach in the UK? Yes. Clinical hypnotherapy is recognised by the Royal College of Psychiatrists, endorsed by the British Psychological Society as a valid therapeutic tool, and supported by a substantial evidence base (Rosendahl et al., 2024). Many qualified hypnotherapists work alongside NHS services, and the NHS provides dedicated mental-health guidance for LGBTQ+ people.
Can hypnotherapy change my sexual orientation or gender identity? Absolutely not — and any ethical, qualified hypnotherapist would never attempt this. Conversion therapy is harmful, discredited and increasingly subject to legal prohibition across the UK. Affirming hypnotherapy supports you in living authentically as your true self, not in changing who you are.
How many sessions of hypnotherapy will I need? This varies with your goals and circumstances. Some concerns respond well to short-term work (4–6 sessions), whilst more complex issues may benefit from longer-term support. Your therapist will discuss a recommended treatment plan during your initial consultation.
Is self-hypnosis the same as meditation? There are similarities — both involve focused attention and relaxation. However, self-hypnosis specifically incorporates suggestions directed towards a particular goal or change, whereas meditation typically focuses on awareness and present-moment experience without a specific change objective.
Can anyone be hypnotised? Most people can experience hypnosis to some degree. Research suggests roughly 10–15% of people are highly hypnotisable, whilst only a small percentage find it very difficult. Willingness, curiosity and openness significantly influence the experience.
Is online hypnotherapy effective? Yes. Research and clinical experience confirm that hypnotherapy delivered via video call can be just as effective as in-person sessions. Online sessions also offer greater accessibility, privacy and convenience — particularly valuable for LGBTQ+ individuals who may not have affirming practitioners in their local area.
Take the next step towards positive change
Whether you’re dealing with anxiety, building confidence, processing past experiences, or simply wanting to feel more at ease in your own skin, hypnotherapy and HypnoCBT offer powerful, evidence-based tools for lasting change. You deserve therapeutic support that affirms who you are — not just as an afterthought, but as a foundational principle.
If you’re ready to explore how hypnotherapy could support your wellbeing, book a free 15-minute consultation to discuss your goals in a safe, confidential and completely affirming space — online or in person across London and the UK. You can also start by mapping your patterns with the free LGBTQI+ Anxiety Self-Assessment, or explore the self-paced framework in Beyond Survival: A Practical Guide to LGBTQI+ Anxiety.
Self-hypnosis is a wonderful starting point — and with the guidance of a skilled, LGBTQ+-affirming hypnotherapist, you can unlock even deeper transformation. You’ve already taken the first step by reading this guide. The next step is yours to take.
This article is for educational purposes and does not constitute medical advice. If you are experiencing a mental health crisis, please contact your GP, call the Samaritans on 116 123, or text SHOUT to 85258.