By Ashley James | Anxiety Freedom Technique
When I tell people that hypnosis is part of my training and the techniques I teach, I often see a flash of skepticism cross their face.
I get it.
For decades, hypnosis has been portrayed in movies as either entertainment (the stage hypnotist making people cluck like chickens) or something sinister (mind control, manipulation). Neither representation reflects what hypnosis actually is—or what the clinical research shows it can do.
Today I want to share what the science actually says about hypnosis and anxiety. Not opinions. Not anecdotes (though I have plenty of those). But peer-reviewed research from clinical trials and meta-analyses.
What the evidence reveals might surprise you.
What Is Hypnosis, Really?
Before we dive into the research, let’s clarify what hypnosis actually is.
Hypnosis is a state of focused attention and heightened suggestibility, typically accompanied by deep relaxation. Despite popular misconceptions, you remain aware and in control during hypnosis. You cannot be made to do anything against your will or values.
What hypnosis does do is provide access to the unconscious mind—the part of your brain that stores automatic patterns, emotional responses, and deeply held beliefs. Many anxiety responses operate at this unconscious level, which is why they can feel so hard to control through conscious effort alone.
As a trained hypnosis practitioner and trainer, I’ve seen firsthand how accessing this unconscious level can create changes that would take much longer through purely conscious approaches.
But don’t just take my word for it. Let’s look at what the research shows.
The Meta-Analytic Evidence
Meta-analyses combine data from multiple studies to give us a clearer picture of treatment effects. Two major meta-analyses on hypnosis and anxiety have been published, and their findings are compelling.
Meta-Analysis #1: Treatment Effectiveness
A meta-analysis published in the International Journal of Clinical and Experimental Hypnosis examined 17 randomized controlled trials on hypnosis for anxiety.
Here’s what they found:
“At the end of active treatment, 17 trials produced a mean weighted effect size of 0.79 (p ≤ .001), indicating the average participant receiving hypnosis reduced anxiety more than about 79% of control participants.”
Let me translate that: The average person receiving hypnotherapy for anxiety improved more than approximately 79% of people who didn’t receive hypnotherapy.
That’s a substantial effect.
Meta-Analysis #2: Long-Term Results
What about lasting change? This is crucial—we don’t just want temporary relief.
The same research examined follow-up data:
“At the longest follow-up, seven trials yielded a mean weighted effect size of 0.99 (p ≤ .001), demonstrating the average participant treated with hypnosis improved more than about 84% of control participants.”
The effect actually got stronger at follow-up. People maintained their gains—and in some cases, continued improving after treatment ended.
This aligns with my experience. The changes created through hypnosis and related techniques tend to be stable because they address the underlying patterns, not just surface symptoms.
Combined Approaches Work Best
Interestingly, the research found that “hypnosis was more effective in reducing anxiety when combined with other psychological interventions than when used as a stand-alone treatment.”
This is exactly why the Anxiety Freedom Technique I teach combines multiple modalities—NLP, Time Line Therapy, and hypnotic techniques. Each approach targets different aspects of the anxiety response, and together they create more comprehensive change.
Recent Developments: Hypnosis Gets Official Recognition
For years, hypnotherapy existed on the margins of mainstream medicine. But that’s changing.
A recent turning point came in 2021 when the National Center for Complementary and Integrative Health (NCCIH)—part of the National Institutes of Health—”issued three funding opportunity announcements for mind-body intervention trials, and identified hypnotherapy as a treatment approach with ‘high programmatic priority.'”
This is significant. The NIH is now actively funding research into hypnotherapy. The medical establishment is taking it seriously.
According to research surveys, “seven applications of hypnosis were rated as ‘highly effective’ by at least 70% of respondents: stress reduction, enhancing well-being, preparing for surgery, anxiety, mindfulness, childbirth, and related applications.”
What Types of Anxiety Does Hypnosis Help?
Research has examined hypnosis for various types of anxiety, with some particularly strong findings:
State Anxiety (Situational Anxiety)
Research provides “compelling evidence that hypnosis is an efficacious treatment for state anxiety (e.g., prior to tests, surgery and medical procedures).”
If you experience anxiety in specific situations—before presentations, during medical procedures, before tests—hypnosis has strong research support.
Anxiety-Related Conditions
Hypnosis has also shown effectiveness for “anxiety-related disorders, such as headaches and irritable bowel syndrome.”
The mind-body connection is real. When we address anxiety at the unconscious level, physical symptoms often resolve as well.
Trait Anxiety (General Anxiety)
For ongoing, trait-level anxiety, the research is promising but researchers note that “further randomized controlled outcome studies are needed on the hypnotic treatment of generalized anxiety disorder.”
In my clinical experience, hypnosis combined with NLP and Time Line Therapy is highly effective for general anxiety. But I always appreciate when researchers acknowledge the need for more studies—it reflects scientific integrity.
How Does Hypnosis Change the Brain?
We’ve discussed in previous articles how effective treatments create measurable changes in brain structure and function. Does hypnosis do this?
The research suggests yes.
Amygdala Regulation
Remember the amygdala—the brain’s alarm system that becomes hyperactive in anxiety? Research on hypnosis and related suggestive techniques shows they can modulate amygdala activity.
When we access the unconscious mind through hypnosis, we can essentially “reprogram” the automatic threat responses that the amygdala generates.
Alpha Wave Enhancement
Hypnotic states are associated with increased alpha brain waves—the same patterns associated with relaxation, creativity, and reduced anxiety. Research on guided imagery (which shares mechanisms with hypnosis) shows it “increases alpha power and reduces stress levels.”
Neuroplastic Changes
Like other effective anxiety treatments, hypnotherapy appears to leverage neuroplasticity—the brain’s ability to reorganize itself. By creating new experiences at the unconscious level, hypnosis helps establish new neural pathways.
My Journey with Hypnosis
I want to share why hypnosis became such an important part of my toolkit.
After my mother passed away from liver cancer when I was 22, I went through what I can only describe as a dark night of the soul. Depression. Anxiety. Physical illness. I felt lost emotionally and mentally.
I tried so many approaches. Some helped a little. But nothing created the deep shift I was looking for—until I discovered NLP and hypnosis.
What struck me immediately was how different it felt from other approaches. Instead of analyzing my problems consciously (which often just made me feel worse), I was accessing a deeper level of mind. I was communicating with the part of myself that held the anxiety patterns—and I was able to change them.
The technique that I now call a “nuclear bomb for getting rid of anxiety” involves this kind of deep unconscious work. It bypasses the conscious mind’s resistance and goes straight to the source.
I remember after one of my early sessions, walking outside and realizing that the constant background hum of anxiety—the one I’d carried for so long I thought it was normal—was simply… gone. Quiet.
It wasn’t willpower. It wasn’t positive thinking. It was neurological change at the unconscious level.
Addressing Common Misconceptions
Let me address some concerns people often have about hypnosis:
“Will I lose control?”
No. You remain aware and in control throughout hypnosis. You cannot be made to do anything against your will. If anything feels wrong, you can simply open your eyes and end the session.
“What if I can’t be hypnotized?”
Most people can experience hypnosis to some degree. It’s a natural state—we all go in and out of hypnotic-like states daily (like when you’re absorbed in a book or movie). Some people are more naturally hypnotizable than others, but nearly everyone can benefit from hypnotic techniques.
“Is it just placebo?”
The meta-analyses I cited compared hypnosis to control conditions specifically to account for placebo effects. The effect sizes observed (0.79-0.99) are larger than would be expected from placebo alone. Brain imaging studies also show objective neural changes, not just subjective reports.
“Isn’t hypnosis just relaxation?”
While relaxation is often part of hypnosis, it’s not the whole story. Hypnosis involves focused attention, increased suggestibility, and access to unconscious processes. Research has shown that the therapeutic benefits go beyond what relaxation alone provides.
When to Consider Hypnotherapy
Based on the research, hypnotherapy may be particularly worth considering if:
- You experience situational anxiety (medical procedures, presentations, tests)
- You’ve tried conscious cognitive approaches with limited success
- You’re open to accessing unconscious patterns
- You want to combine approaches for maximum effect
- You’re interested in brief, solution-focused interventions
And based on my experience, I’d add: if you feel that your anxiety operates “below” your conscious awareness—if you know logically that something isn’t dangerous but still feel anxious—then addressing the unconscious level may be exactly what’s needed.
The Bottom Line
The clinical research on hypnosis for anxiety is more compelling than many people realize:
- 79% improvement over controls at end of treatment
- 84% improvement over controls at longest follow-up
- Recognized as “high programmatic priority” by the NIH
- Rated “highly effective” by 70%+ of practitioners for anxiety applications
- Most effective when combined with other approaches
This doesn’t mean hypnosis is right for everyone or that it’s a magic bullet. But it does mean that if you’ve been skeptical about hypnosis, the evidence suggests it’s worth a closer look.
Looking Forward
In my final article in this series, I’ll bring everything together with practical, evidence-based techniques you can start using today to rewire your anxious brain. These will draw on all the research we’ve covered—neuroplasticity, amygdala regulation, mental imagery, and hypnotic principles.
For now, I hope this deep dive into the research has opened your mind to possibilities you might not have considered before.
Your brain can change. And there are many evidence-based pathways to that change—including some that work at the deepest levels of mind.
Have a wonderful week, everyone!
To Your Health,
Ashley James
References
- International Journal of Clinical and Experimental Hypnosis (2019). “The Efficacy of Hypnosis as a Treatment for Anxiety: A Meta-Analysis.”
- Frontiers in Psychology (2024). “Meta-analytic evidence on the efficacy of hypnosis for mental and somatic health issues: a 20-year perspective.”
- National Center for Complementary and Integrative Health (2021). Funding opportunity announcements for mind-body intervention trials.
- Frontiers in Psychology (2024). “The role of hypnosis in reducing anxiety.”
- NCBI systematic reviews on hypnotherapy effectiveness for anxiety disorders.
- American Journal of Clinical Hypnosis. Various studies on hypnosis mechanisms.
About the Author: Ashley James is a Master Practitioner and Trainer of Neuro-Linguistic Programming (NLP), Time Line Therapy, and Hypnosis. She has been certified since 2005 and has helped thousands of people overcome anxiety using techniques that access the unconscious mind. Her approach combines the best of multiple evidence-based modalities for comprehensive, lasting change.
Disclaimer: This article summarizes clinical research on hypnotherapy for educational purposes. It is not medical advice. Hypnotherapy should be practiced by qualified practitioners and is most appropriate as part of a comprehensive approach to mental health. If you are experiencing severe anxiety, please consult with qualified healthcare providers.