Hypnosis for Hot Flushes: What the Research Says
If you’ve ever been mid-conversation when a wave of heat rises up your chest and into your face, you’ll know hot flushes are more than a minor nuisance. Add night sweats, broken sleep and the tiredness that follows, and menopause can feel like hard work.
Many women ask me whether hypnosis can really help with hot flushes, or whether it’s just about relaxing. It’s a fair question. The good news is that this is one area of hypnotherapy with solid, published research behind it. Here’s what that research says, in plain language.
The Baylor University research
Most of what we know comes from Dr Gary Elkins and his team at Baylor University in Texas, USA. Over almost two decades they’ve run a series of randomised controlled trials, the kind of study where women are placed into groups by chance so the results can be compared fairly.
Breast cancer survivors (2008). The first trial included 60 women who’d had breast cancer and were having frequent hot flushes. Many women in this situation can’t use hormone therapy, so other options really matter. Half had five weekly hypnosis sessions and half had no treatment. By the end, the hypnosis group’s hot flush scores (how often × how strong) had dropped by an average of 68%. They also reported less anxiety, less low mood and better sleep.[1]
Postmenopausal women (2013). The next trial was larger: 187 women having at least seven hot flushes a day. Half had five weekly hypnosis sessions. The other half had a comparison program with the same time, attention and support, but no hypnosis. Twelve weeks on, hot flushes had dropped by 74% on average in the hypnosis group, compared with 17% in the comparison group. Hot flushes measured with a skin monitor (not just self-reported) fell by 57% versus 10%, and sleep improved more with hypnosis too.[2]
Self-hypnosis at home (2025). A more recent trial of 250 women tested a daily 20-minute audio recording used at home, with no face-to-face sessions. Hot flush scores fell in both groups, by 61% with hypnosis and 44% with a “white noise” comparison recording at 12 weeks. That’s a smaller gap than in the earlier in-person studies, which is a useful, honest reminder that the personal sessions may add something.[3]
What the menopause guidelines say
In 2015, The North American Menopause Society (NAMS) reviewed the non-hormone options for hot flushes and night sweats. It listed clinical hypnosis as recommended, alongside cognitive behavioural therapy (CBT).[4]
In 2023, the society (now called The Menopause Society) updated that statement. Clinical hypnosis was again recommended, this time with a Level I rating, the highest grade for quality of evidence. CBT received the same rating. Many popular approaches, such as paced breathing, yoga, and most herbal supplements, were not recommended for hot flushes because the evidence wasn’t there.[5]
It’s worth saying clearly: these are averages from research studies. Everyone is different. Some women improve a lot, some a little, and some not at all.
How hypnosis sessions for hot flushes work
Hypnosis isn’t the stage show version you might have seen on TV. It’s a calm, focused state, a bit like being absorbed in a good book. You stay aware and in control the whole time.
In my menopause program at Hypfocus Therapies, we usually meet for about five sessions. My program draws on the structure used in the research, tailored to you. (I’m independent and not affiliated with Dr Elkins or Baylor University.)
Getting started. We talk about your symptoms, sleep, health and goals, and I explain what hypnosis is and isn’t.
Cooling imagery. In hypnosis, I guide you to a cool, comfortable place of your choosing: a snowy mountain path, a shaded creek, a sea breeze at Mentone beach. We use the detail of that place (the fresh air on your skin, the sounds, the coolness) to help your body and mind respond more calmly when a flush begins.
Feeling calm and detached. Suggestions help you notice a flush without the rush of panic or frustration that can make it feel worse.
Self-hypnosis practice. This is the key ingredient. Between sessions, you listen to a recording once a day and learn a quick self-hypnosis technique you can use whenever a flush starts, including at 3 am.
Tracking progress. A simple hot flush diary helps us see what’s changing and fine-tune your practice.
Sessions are available in person in Mentone or online.
Prefer to start at home?
If you’d like to try self-hypnosis on your own first, my Breeze and Ease recording includes a Daytime version, to leave you feeling refreshed, and a Bedtime version that lets you drift off to sleep. Please never listen while driving or doing anything that needs your full attention.
Who might hypnosis suit?
Hypnosis for hot flushes may suit you if:
you’d like a non-hormone option, or want something to use alongside MHT (HRT)
you can’t take hormone therapy, for example after breast cancer (please check with your oncology team or GP first)
night sweats and broken sleep are wearing you down
stress and worry seem to make your flushes worse
you’re willing to practise for around 20 minutes a day.
You don’t need to be “good at” hypnosis. Most people can learn it, and it gets easier with practice.
Safety first: please see your GP
Hypnosis is generally very safe, but it works alongside your medical care rather than replacing it. Hot flushes and night sweats can sometimes have other causes, such as thyroid problems, infections or medication side effects, so it’s important to have them checked. Please talk with your GP or a menopause doctor about all your options, including menopausal hormone therapy and non-hormone medicines. Jean Hailes for Women’s Health has trusted, Australian information to help you prepare for that conversation.
Hypnotherapy may not be suitable for everyone, for example some people with psychosis or certain other mental health conditions. If you’re unsure, ask your doctor and let me know at our first chat.
Ready to find out more?
You can read more about my hypnotherapy for menopause program, or get in touch to see if it’s right for you.
Book a free 15-minute call or phone me on 0435 923 817. I’d love to help you feel cooler, calmer and more like yourself again.
Georgina Mitchell, Clinical Hypnotherapist, Hypfocus Therapies, Mentone
References
Elkins G, Marcus J, Stearns V, et al. Randomized trial of a hypnosis intervention for treatment of hot flashes among breast cancer survivors. Journal of Clinical Oncology. 2008;26(31):5022–5026. doi:10.1200/JCO.2008.16.6389. Free full text
Elkins GR, Fisher WI, Johnson AK, Carpenter JS, Keith TZ. Clinical hypnosis in the treatment of postmenopausal hot flashes: a randomized controlled trial. Menopause. 2013;20(3):291–298. doi:10.1097/gme.0b013e31826ce3ed. Free full text
Elkins G, Arring N, Morgan G, et al. Self-administered hypnosis vs sham hypnosis for hot flashes: a randomized clinical trial. JAMA Network Open. 2025;8(11):e2542537. doi:10.1001/jamanetworkopen.2025.42537. Free full text
Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement of The North American Menopause Society. Menopause. 2015;22(11):1155–1172. doi:10.1097/GME.0000000000000546. PubMed
The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573–590. doi:10.1097/GME.0000000000002200. Free PDF
