Compulsive behaviours can feel like an endless cycle of urges and actions that you can’t seem to break. Whether it’s repeatedly checking locks, endless scrolling on your phone, or compulsive buying, these patterns often leave you feeling frustrated and out of control.

Imagine what it might feel like to experience those familiar triggers without the overwhelming urge to act on them immediately. What if you could pause, breathe, and choose your response rather than feeling driven by an invisible force?

Hypnotherapy offers a gentle approach to understanding and reshaping these automatic patterns. By working with your subconscious mind, it can help you develop new ways of responding to the thoughts and feelings that typically trigger compulsive actions.

What Is Hypnotherapy?

Hypnotherapy is a therapeutic approach that uses guided relaxation and focused attention to access a state of heightened awareness, often called a trance state. In this naturally occurring state of mind, you remain fully conscious and in control whilst becoming more receptive to positive suggestions and new ways of thinking.

Think of it as similar to the feeling you get when you’re completely absorbed in a good book or film. You’re aware of your surroundings but deeply focused on what’s happening in front of you. This focused state allows your hypnotherapist to work with your subconscious patterns more effectively.

During sessions, your therapist might use various techniques including progressive relaxation, visualisation, and positive suggestion. The goal is to help you access your inner resources and develop healthier responses to the triggers that usually lead to compulsive behaviour.

Unlike stage hypnosis, therapeutic hypnosis is a collaborative process. You’ll always retain your ability to think critically and reject any suggestions that don’t feel right for you. Many people describe the experience as deeply relaxing and surprisingly empowering.

How Effective Is Hypnotherapy for Compulsive Behaviours?

Compulsive behaviours often develop when your brain creates strong neural pathways between certain triggers and specific actions. These pathways become so automatic that the behaviour feels almost involuntary, like a well-worn path through a forest that your mind follows without conscious decision.

Hypnotherapy works by helping you create new neural pathways whilst weakening the old, problematic ones. In the relaxed, focused state of hypnosis, your brain becomes more neuroplastic, making it easier to establish healthier patterns of thinking and responding.

Research published in the International Journal of Clinical and Experimental Hypnosis has shown promising results for hypnotherapy in treating various compulsive behaviours. A study examining habit reversal techniques combined with hypnosis found significant reductions in compulsive behaviours among participants, with improvements maintained at follow-up sessions.

The experience of breaking free from compulsive patterns often feels like finally being able to breathe deeply after holding your breath for too long. Instead of feeling driven by urgent inner demands, many people describe developing a sense of calm spaciousness around their choices.

Sarah, a teacher who struggled with compulsive skin picking, gradually began to notice the early warning signs of stress that previously triggered her behaviour. Over several months, she found herself naturally reaching for her stress ball instead of automatically picking at her cuticles during challenging moments.

It’s important to note that effectiveness varies significantly between individuals. Factors such as the severity of the behaviour, underlying causes, and personal motivation all influence outcomes. Some people experience noticeable changes within weeks, whilst others may need longer to establish lasting new patterns.

What Happens in a Session for Compulsive Behaviours?

Your first session typically begins with a detailed conversation about your specific compulsive behaviours. Your therapist will want to understand when they started, what triggers them, and how they affect your daily life. This isn’t about judgment—it’s about gathering the information needed to tailor the approach specifically for you.

You’ll likely explore the thoughts and feelings that occur just before the compulsive behaviour kicks in. Many people discover patterns they hadn’t noticed before, such as specific emotions or physical sensations that consistently precede their compulsive actions.

During the hypnotic portion of the session, you’ll be guided into a relaxed state through progressive muscle relaxation or breathing techniques. Your therapist might then use visualisation exercises to help you imagine responding differently to your usual triggers.

For example, you might visualise yourself feeling the familiar urge but choosing to pause, take three deep breaths, and engage in a different activity instead. These mental rehearsals help your brain begin forming new automatic responses.

Sessions often include post-hypnotic suggestions designed to strengthen your sense of control and choice. You might receive recordings to listen to between sessions, reinforcing the new patterns and helping maintain the relaxed, confident state you achieved during therapy.

Common Misconceptions About Hypnotherapy

Many people worry that hypnotherapy involves losing control or being manipulated into doing things against their will. In reality, therapeutic hypnosis is quite different from stage hypnosis. You remain fully aware and can reject any suggestions that don’t feel right for you.

Another common misconception is that hypnotherapy only works for highly suggestible people. Research shows that most people can benefit from hypnotherapeutic techniques, regardless of how easily they might go into trance. Your active participation and motivation matter more than your natural hypnotic ability.

Some people believe that hypnotherapy offers instant cures or magical solutions. Whilst some individuals do experience rapid improvements, lasting change typically develops gradually as new neural pathways strengthen over time. It’s more like learning a new skill than flicking a switch.

How Many Sessions Are Needed for Compulsive Behaviours?

The number of sessions varies considerably depending on factors such as the complexity of your compulsive behaviours, how long they’ve been established, and your individual response to hypnotherapy. Some people notice improvements after just a few sessions, whilst others benefit from longer-term support.

Most hypnotherapists suggest starting with 4-6 sessions to establish new patterns and assess your response to the treatment. Compulsive behaviours that developed recently or in response to specific stressors might resolve more quickly than deeply ingrained patterns that have been present for years.

Your therapist will typically review your progress regularly and adjust the approach as needed. Some people find that monthly “top-up” sessions help maintain their improvements, particularly during stressful periods when old patterns might try to resurface.

Remember that lasting change often happens gradually. Each session builds upon the previous one, strengthening your new responses and increasing your confidence in managing triggering situations.

Is Hypnotherapy Right for Me?

Hypnotherapy tends to work best for people who are genuinely motivated to change their compulsive behaviours and willing to practice new techniques between sessions. If you’re curious about the approach and open to exploring your subconscious patterns, you’re likely a good candidate.

Consider whether you’re seeking support for behaviours that significantly impact your quality of life. Many people find hypnotherapy particularly helpful when their compulsions interfere with relationships, work, or activities they value. Sometimes these behaviours overlap with other challenges, such as stress or specific addictions like gambling or excessive shopping.

It’s worth noting that hypnotherapy works well alongside other treatments. If you’re already receiving counselling or medical treatment for your compulsive behaviours, hypnotherapy can often complement these approaches rather than replace them.

The best way to determine if hypnotherapy is right for you is to speak with a qualified practitioner. They can assess your specific situation and explain how their approach might help address your particular compulsive patterns.

Explore more about hypnotherapy for Addictions & Compulsions.

Is Hypnotherapy as Effective Online?

This session can be conducted online from anywhere in the world—research published in the Journal of Telemedicine and Telecare has demonstrated that online hypnotherapy is equally effective as in-person sessions for anxiety, with the added benefits of convenience and accessibility from your own comfortable environment. 

Many clients find that being in their own space actually helps them relax more deeply. 

If after that initial session you feel hypnotherapy isn’t right for you, there’s no obligation to continue. 

Book your introductory session and discover whether this approach resonates with you.