Shame can feel like carrying a heavy, invisible weight that colours every interaction and decision you make. Unlike guilt, which focuses on something you’ve done, shame whispers that something is fundamentally wrong with who you are.

This deep-seated feeling of inadequacy can leave you avoiding social situations, dimming your natural personality, or constantly seeking approval from others. The exhaustion of maintaining a façade whilst battling internal self-criticism can be overwhelming.

Hypnotherapy offers a gentle yet powerful approach to addressing shame at its roots. By accessing the subconscious mind where these patterns often originate, it can help you develop a more compassionate and balanced relationship with yourself.

What Is Hypnotherapy?

Hypnotherapy uses guided relaxation and focused attention to reach a state of heightened awareness called hypnosis. In this deeply relaxed state, your conscious mind becomes quieter whilst your subconscious becomes more receptive to positive suggestions and new perspectives.

During this trance-like state, you remain fully in control and aware of your surroundings. Think of it as similar to becoming absorbed in a good book or film, where you’re deeply focused yet still present.

Your hypnotherapist guides you through this process using various techniques such as visualisation, positive suggestion, and regression work. The goal is to help reprogram unhelpful thought patterns and emotional responses that have become automatic over time.

Unlike stage hypnosis, therapeutic hypnosis is a collaborative process focused entirely on your wellbeing and personal goals. You can’t be made to do anything against your will or reveal secrets you wish to keep private.

How Effective Is Hypnotherapy for Shame?

Shame often develops through repeated messages in childhood that become deeply embedded in our subconscious mind. These early experiences create neural pathways that automatically trigger feelings of inadequacy, even when there’s no logical reason for them in the present moment.

Research published in the International Journal of Clinical and Experimental Hypnosis demonstrates hypnotherapy’s effectiveness in addressing deep-seated emotional patterns. Studies show that hypnosis can help modify the brain’s response to shame triggers by accessing and reframing the subconscious beliefs that fuel these feelings.

Hypnotherapy works by bypassing the critical conscious mind and speaking directly to the subconscious, where shame-based beliefs are stored. It’s like having a gentle conversation with the part of yourself that learned to feel unworthy, offering it new, more compassionate perspectives.

Sarah, a teacher in her thirties, began noticing after several sessions that she could speak up in staff meetings without the familiar flush of embarrassment. She gradually found herself accepting compliments from colleagues rather than immediately dismissing them.

The process often feels like slowly warming up after being cold for years. Many people describe experiencing a growing sense of inner calm and self-acceptance that they hadn’t felt since childhood.

However, responses vary significantly between individuals. Some people experience shifts relatively quickly, whilst others need more time to address deeply rooted patterns. The complexity and origins of your shame will influence how hypnotherapy works for you.

What Happens in a Session for Shame?

Your first session typically begins with a detailed conversation about your experiences with shame and what you hope to achieve. Your hypnotherapist will listen without judgement, helping you identify specific triggers and patterns.

During the hypnosis portion, you’ll be guided into a deeply relaxed state through breathing exercises and progressive muscle relaxation. Many people describe this as feeling like sinking into a comfortable armchair after a long day.

Once relaxed, your therapist might use various approaches depending on your needs. This could include visualising yourself responding differently to shame triggers, exploring the origins of these feelings in a safe way, or reinforcing positive beliefs about your worth and value.

Some sessions might involve inner child work, where you visualise comforting and reassuring your younger self. Others might focus on future rehearsal, imagining yourself handling challenging situations with confidence and self-compassion.

Throughout the process, you remain aware and in control. Many people find they can remember most or all of what happens during hypnosis, though some details might feel dreamlike.

Sessions typically end with positive suggestions and affirmations designed to strengthen your sense of self-worth. You’ll gradually return to full alertness feeling refreshed and often surprisingly relaxed.

Common Misconceptions About Hypnotherapy

Many people worry they’ll lose control or reveal embarrassing secrets during hypnosis. In reality, you remain fully aware and can choose what to share or withhold. You’re simply in a relaxed, focused state similar to daydreaming.

Another common fear is that hypnotherapy might uncover traumatic memories you’re not ready to handle. Skilled hypnotherapists work within your comfort zone and have techniques to keep you feeling safe and grounded throughout the process.

Some believe they might not be “hypnotisable” enough for it to work. Research shows that most people can benefit from hypnotherapy to some degree, even if they don’t experience the deep trance states often portrayed in media.

It’s worth noting that hypnotherapy isn’t a magic cure that instantly erases years of shame. Rather, it’s a gentle process that supports gradual, sustainable change by working with your mind’s natural capacity for healing and growth.

How Many Sessions Are Needed for Shame?

The number of sessions varies considerably depending on how long you’ve experienced shame and its underlying causes. Some people notice improvements within 3-4 sessions, whilst others benefit from longer-term support over several months.

Generally, shame that developed early in life or stems from complex experiences may require more sessions than shame related to specific incidents. Your hypnotherapist will discuss realistic timescales during your initial consultation.

Many people find it helpful to start with a block of 6-8 sessions, then review progress and decide whether to continue. This allows time for patterns to shift whilst giving you space to integrate new ways of thinking about yourself.

Remember that healing isn’t linear. You might experience breakthroughs followed by challenging days, and this is completely normal. Sustainable change often happens gradually, building momentum over time rather than arriving in one dramatic moment.

Is Hypnotherapy Right for Me?

Hypnotherapy can be particularly helpful if you find yourself stuck in cycles of negative self-talk or avoiding situations due to fear of judgement. It’s especially beneficial when shame feels automatic or disproportionate to current circumstances.

Consider whether you’re ready to explore underlying beliefs about yourself with compassion rather than criticism. The process requires some emotional openness, though you’ll always remain in control of how much you share.

If you also struggle with related issues like persistent guilt, harsh self-criticism, or low self-esteem, hypnotherapy’s holistic approach may address multiple interconnected patterns simultaneously.

What if you could walk into rooms without immediately scanning for signs of disapproval? Imagine accepting compliments gracefully or making mistakes without spiralling into self-attack. These shifts become possible when shame no longer dictates your internal dialogue.

Explore more about hypnotherapy for Self-Worth & Confidence.

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.