What to expect from hypnotherapy

When people call me for the first time, they often let out a nervous laugh before asking the question they really want answered: "I won't be made to do anything daft, will I?"

Most of us have seen stage hypnosis on TV, so it's no surprise that's the picture people have in their heads. Therapeutic hypnosis is very different, and I think knowing what actually happens takes away a lot of the worry.

Starting with a conversation

Most hypnotherapists offer a free phone call before you book anything. It's a chance to talk about what's going on for you, ask questions, and get a feel for whether you'd be comfortable working with that person. That last part matters more than people think. You'll be sharing personal things, so it helps to feel at ease with your therapist.

You might also be asked to fill in a form before your first session. It covers things like your health, what you'd like help with, and anything your therapist should know. It saves time on the day and gives them a head start on planning.

The first part of a session

Sessions can be in person or online. Many people are surprised that online works just as well, and some prefer it because they can relax in their own space. Either way, the session doesn't start with hypnosis. It starts with talking.

Your therapist will want to know how things have been, what tends to trigger the feelings you're struggling with, and what you'd like to change. Hypnotherapy isn't something that's done to you. You work on it together, and the more your therapist understands, the more they can tailor the session to you.

What hypnosis feels like

When you're ready, you'll be guided to relax, usually sitting in a comfortable chair with your eyes closed. Your therapist will talk you through slowing your breathing and letting your body settle.

People expect to feel something dramatic, and they're often surprised by how ordinary it is. It's a bit like being lost in a good book, or that drifting feeling just before you fall asleep. You can still hear everything. You know where you are. If you needed to open your eyes, scratch your nose or say something, you could.

You're in control throughout. Hypnosis can't make you do anything you don't want to do, and it won't make you reveal things you'd rather keep to yourself.

While you're relaxed, your therapist will use words and ideas based on what you talked about earlier. This can be tailored to each person, because what helps one person might not mean much to another.

Depending on what you're working on, the hypnosis might focus on easing fear around a certain situation, helping you picture yourself coping, or building a calmer, steadier feeling you can return to.

At the end, you'll be gently brought back to full awareness. Some people feel very relaxed, almost like they've had a nap. Others feel lighter, or simply a bit quieter inside. There's usually time to chat about how it went before you leave.

Between sessions

You might be given something small to practise at home, such as a breathing exercise or a quick technique for when anxiety starts to build. These don't take long, but they help you take what you've worked on into everyday life.

How many sessions are needed?

It depends on the person and what they want to work on. Some people notice a difference fairly quickly, while others need longer. A good hypnotherapist will be honest with you about this and check in regularly on how you're finding things.

If you're neurodivergent

If you're autistic, have ADHD or just process things in your own way, tell your therapist what works for you. You might want to know exactly what will happen before you start, have information written down, or take breaks. These are reasonable things to ask for, and a good therapist will be glad to adapt.

If you're still unsure

Feeling nervous about something new is completely understandable, and most people feel that way before their first hypnotherapy session. Chatting with a hypnotherapist and asking questions is often the easiest way to see whether it's right for you.