Hot flushes that arrive in the middle of a meeting. Night sweats that wake you at 3am and leave you lying awake until the alarm. A sense of being on edge that you never used to feel. For many women, the menopause and the years leading up to it bring symptoms that affect work, sleep and confidence far more than they expected.
HRT is an effective treatment and the right choice for many women. But some cannot take it, some prefer not to, and some find that it helps with some symptoms but not all. If that is you, it is worth knowing that clinical hypnosis is one of the best-researched non-hormonal options for hot flushes. In this article I explain what the research shows, why hypnosis seems to help, and what working with me involves.
Why the Menopause Affects So Much More Than Your Periods
During the menopause transition, falling and fluctuating oestrogen affects the brain as well as the body. One area affected is the hypothalamus, which acts as the body’s thermostat. As oestrogen falls, the range of temperatures the body will tolerate narrows, so even a small rise in core temperature can trigger a full cooling response: blood vessels widen, you flush and sweat, and your heart may race. That is a hot flush.
Hot flushes are closely tied to the nervous system and the stress response. Many women notice that they come more often when they are stressed, anxious or tired, and the flushes themselves can trigger anxiety, embarrassment and disturbed sleep. That creates a cycle: stress feeds the flushes, the flushes disturb sleep, and poor sleep makes everything feel harder the next day. I have written more about how this works in my article on nervous system regulation.
What the Research Shows
Unlike many complementary approaches, hypnosis for hot flushes has been tested in well-designed randomised controlled trials, much of it led by Professor Gary Elkins at Baylor University in the United States.
- Postmenopausal women. In a trial of 187 postmenopausal women having at least seven hot flushes a day, five weekly sessions of clinical hypnosis reduced hot flush frequency by an average of 74% at 12 weeks, compared with 17% in a control group who received the same amount of attention from a clinician. Women in the hypnosis group also reported better sleep (Elkins et al., 2013).
- Breast cancer survivors. Many women who have had breast cancer cannot take HRT. In a trial with this group, hypnosis reduced hot flushes by 68%, and participants also reported less anxiety, lower mood and better sleep (Elkins et al., 2008).
- Self-hypnosis at home. A 2025 trial of 250 postmenopausal women tested a self-hypnosis programme delivered by audio recording against a “sham” version. After six weeks, hot flushes had fallen by around 53% in the hypnosis group compared with 41% in the sham group, and the gap widened by three months (Elkins et al., 2025). This matters because it suggests the skill can be practised and maintained independently.
On the strength of this evidence, The Menopause Society (formerly the North American Menopause Society) lists clinical hypnosis as a recommended non-hormonal treatment for hot flushes, alongside cognitive behavioural therapy (The Menopause Society, 2023). In the UK, NICE updated its menopause guidance in 2024 to recommend menopause-specific CBT for hot flushes, night sweats and sleep problems. NICE does not currently cover hypnosis, but it is encouraging that psychological approaches are now recognised as part of mainstream menopause care.
To be balanced: most of this research comes from one research group, and it focuses mainly on hot flushes and sleep. There is less evidence for hypnosis on other menopause symptoms, such as brain fog or joint pain, and it is not a substitute for medical assessment.
Why Hypnosis Seems to Help
Researchers are still working out exactly how hypnosis reduces hot flushes, but there are a few likely explanations.
It calms the stress response. Hypnosis shifts the body away from the “fight or flight” state and towards a calmer, parasympathetic state. Since stress arousal makes hot flushes more likely, lowering it may reduce how often they are triggered.
It uses cooling imagery. In the hypnosis sessions used in these trials, women were guided through mental imagery of coolness, such as a cool breeze, a mountain stream or walking through snow. With practice, this imagery can be called on at the first sign of a flush.
It changes how distressing the symptoms feel. Part of what makes hot flushes so difficult is the anxiety and embarrassment that come with them. When the fear of a flush eases, the flush itself often feels less overwhelming and passes more quickly.
It improves sleep. Night sweats and anxious waking go hand in hand. Hypnosis can help you fall back to sleep more easily, which in turn makes daytime symptoms easier to manage. You can read more in my article on hypnotherapy for insomnia.
What Working Together Looks Like
We begin with a free 15-minute call to talk through your symptoms and whether hypnotherapy is a good fit. In our first session, we look at your symptoms in detail: when your flushes happen, what tends to trigger them, how your sleep is affected, and how all of this is affecting your work and life.
The research trials used around five weekly sessions, and I usually suggest a similar short course. Each session is tailored to you, combining relaxation, cooling imagery and work on any anxiety or low confidence that has built up around your symptoms. I also teach you self-hypnosis and provide a recording to use at home, because daily practice is a key part of what made the research results so strong.
Hypnotherapy can be used alongside HRT or other treatments from your GP. It does not replace them, and there is no need to choose one or the other.
Is It Right for You?
Hypnotherapy may be worth considering if:
- you cannot take HRT, for example after breast cancer, or prefer a non-hormonal option;
- you are on HRT but still struggling with flushes, sleep or anxiety;
- your symptoms are affecting your confidence at work or in social situations;
- you would like a practical skill you can use yourself, whenever you need it.
Please speak to your GP first if you have not yet had your symptoms assessed, as other conditions such as thyroid problems can cause similar symptoms. If you are experiencing low mood that is persistent or severe, your GP can also help you find the right support. If you are worried about anxiety alongside your symptoms, you may find my guide to hypnotherapy for anxiety helpful.
Frequently Asked Questions
Can hypnotherapy help with perimenopause symptoms too? The main trials focused on women after the menopause, but hot flushes and night sweats often start during perimenopause, and the same approach can be used. The work on stress, sleep and anxiety is relevant at any stage.
Can I have hypnotherapy if I am taking HRT? Yes. Hypnotherapy works alongside HRT and other medical treatment. Many women use both.
How many sessions will I need? The research trials used five weekly sessions plus daily self-hypnosis practice at home, and that is a good guide. I have written more about how many sessions people usually need.
Can I do this online? Yes. Many clients work with me online via Zoom, and the 2025 trial found that hypnosis delivered through recordings at home was effective, so the approach translates well to online sessions.
In Person in London or Online
I see clients in person at 364 City Road, London EC1V 2PY, a short walk from Angel and Old Street stations, and online anywhere in the UK and abroad.
Ready to Take the Next Step?
If hot flushes, night sweats or anxious nights are wearing you down, you do not have to simply wait for them to pass. I offer a free, no-obligation 15-minute consultation to talk through what you are experiencing and whether hypnotherapy could help.
Book your free consultation or call 020 7101 3284.
References
- Elkins, G., Marcus, J., Stearns, V., et al. (2008). Randomized trial of a hypnosis intervention for treatment of hot flashes among breast cancer survivors. Journal of Clinical Oncology, 26(31), 5022-5026. https://doi.org/10.1200/JCO.2008.16.6389
- Elkins, G. R., Fisher, W. I., Johnson, A. K., Carpenter, J. S. & Keith, T. Z. (2013). Clinical hypnosis in the treatment of postmenopausal hot flashes: a randomized controlled trial. Menopause, 20(3), 291-298. https://doi.org/10.1097/gme.0b013e31826ce3ed
- Elkins, G., Arring, N., Morgan, G., et al. (2025). Self-administered hypnosis vs sham hypnosis for hot flashes: a randomized clinical trial. JAMA Network Open, 8(11), e2542537. https://doi.org/10.1001/jamanetworkopen.2025.42537
- National Institute for Health and Care Excellence (2015, updated 2024). Menopause: identification and management (NG23). https://www.nice.org.uk/guidance/ng23
- The North American Menopause Society (2023). The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause, 30(6), 573-590. https://doi.org/10.1097/GME.0000000000002200
