The science of women’s health—especially around menopause—has long been complex. A new study suggests that a daily hypnosis session could offer a safe, non-hormonal option for one of menopause’s most disruptive symptoms: hot flashes.
Menopause and perimenopause have (finally) become a trending topic in women’s health in recent years. Both transitional phases can bring hot flashes and broader changes that affect health and everyday life. A new clinical study from Baylor University, published in JAMA Network Open, reports that self-guided hypnosis can reduce the frequency and intensity of hot flashes by more than 50%. With the overall positive effects of improved sleep, mood, and overall quality of life.
“It is estimated that over 25 million women in the U.S. experience hot flashes, with up to 80% reporting them during menopause, and 96% of women with breast cancer reporting hot flashes after starting anti-cancer therapy,” said Gary R. Elkins, Ph.D., professor of psychology and neuroscience at Baylor University and director of the Mind-Body Medicine Research Laboratory in a statement. “While hormone replacement therapy is highly effective, it is not safe for everyone, creating a need for additional safe and effective alternatives.”
The randomized clinical trial evaluated 250 postmenopausal women experiencing frequent hot flashes, including nearly 25% with a history of breast cancer (a group often excluded from hormone therapies due to higher risk). Participants were assigned to a six-week, self-administered hypnosis program or a sham control group that listened to white noise. At the 12-week follow-up, the hypnosis group reported better sleep, mood, concentration, and quality of life; nearly 90% said they felt improved, compared to 64% in the control group.
“Breast cancer is associated with a more rapid onset of hot flashes that can be even more severe,” Elkins told The Debrief in an email. “In addition, breast cancer survivors have fewer choices for managing hot flashes.”
“We wanted to determine if the self-hypnosis practice was just as effective in breast cancer survivors because they need safe and effective non-hormonal options,” Elkins said. “I was very pleased to find that self-hypnosis was just as effective, and in fact showed hot flashes were reduced even more in women with a history of breast cancer.”
This is the first study of its kind to compare self-guided hypnosis with an active control, rather than a simple wait-list or relaxation comparison—allowing researchers to better isolate the true effects of hypnosis beyond expectations or placebo.
“In this study, we provided women with a ‘tool kit’ that included information about hypnosis, how to record their hot flashes using daily diaries, and guidance on listening to the self-hypnosis audio recordings on a daily basis,” says Elkins, noting that participants engaged in the activity for about 20 minutes once or twice a day.
“Women were given advice to find a safe and quiet place to practice self-hypnosis without distractions,” Elkins explained. “Hypnosis involves an intense focus of attention, relaxation, and mental imagery suggestions that are easiest to do in a safe and quiet place.”
Elkins also emphasized that the hypnosis was “entirely self-administered.” He added, “Participants did receive a weekly phone call to encourage self-hypnosis practice and to keep track of their hot flashes with the hot flash daily diaries. It was entirely self-directed.”
He noted what he sees as the study’s key takeaway: “Women could do it on their own and have success in reducing their hot flashes. Many also reported improved sleep. I would add that, for women who would like to try self-hypnosis on their own, there is an app that provides daily guided self-hypnosis sessions for hot flashes. The app is called the Evia app and is available from Mindset Health. It is a reasonably low-cost option to try the self-hypnosis as it has a one-week free trial.”
“This is a major innovation,” Elkins said. “All sessions were self-administered, showing that women can learn and apply hypnosis on their own with audio guidance. This means they don’t need to travel for in-person sessions, and it is relatively inexpensive.”
The results reveal another compelling reason for women to prioritize self-care, and through an approach that can benefit both mental and physical health.
“We are very excited about these findings,” Elkins added. “Our ongoing research aims to further explore how self-hypnosis can improve sleep and overall well-being for women navigating menopause and breast cancer recovery.”
Chrissy Newton is a PR professional and the founder of VOCAB Communications. She currently appears on The Discovery Channel and Max and hosts the Rebelliously Curious podcast, which can be found on YouTube and on all audio podcast streaming platforms. Follow her on X: @ChrissyNewton, Instagram: @BeingChrissyNewton, and chrissynewton.com.