The occurrence and intensity of menopausal hot flashes can be significantly reduced using hypnotic audio recordings, which can be conveniently listened to at home.

Up to 80% of women experience hot flashes during menopause—a sudden sensation of overheating that can lead to excessive sweating, discomfort, anxiety, and interruptions in sleep, primarily caused by a sharp decline in estrogen during this phase. While dietary modifications, hormone replacement therapy, and cognitive behavioral therapy (CBT) may provide relief, they are often inconvenient and may not be effective for everyone.

“Many people believe in the connection between the mind and body, suggesting that we can influence our physical state through mental processes,” states Gary Elkins from Baylor University in Waco, Texas. “This hypnotherapy demonstration highlights the remarkable strength of the mind-body connection.”

Clinic-based hypnosis has demonstrated its effectiveness in alleviating hot flash symptoms, surpassing the results of CBT. However, a more accessible option is needed, according to Elkins. His team has created a six-week at-home program that involves listening to 20-minute audio recordings daily, designed to promote hypnotic relaxation and evoke cool imagery.

To evaluate its effectiveness, they recruited 250 postmenopausal women (average age 56) who reported at least four hot flashes daily. Participants were assigned either to a hypnosis program or a sham program offering 20 minutes of white noise.

After six weeks, the hypnosis group reported an average reduction of 53 percent in their hot flash scores, measuring frequency and severity, compared to the start of the program. The sham group also noted improvements, with a 41% reduction, likely due to a placebo effect, according to Elkins.

Twelve weeks following the intervention, both groups continued to report enhancements from their initial scores, with the hypnosis group showing a 61% overall improvement. In contrast, the sham group enjoyed a 44% improvement after 12 weeks. Elkins suggested that participants might have continued listening to the recordings voluntarily or practiced self-hypnosis based on what they learned.

This indicates that home hypnotherapy may serve as a practical, cost-effective solution for managing perimenopausal hot flashes. While the precise mechanism remains unclear, research indicates it could enable the brain to adapt and rewire itself to better handle various life challenges, potentially elucidating its effectiveness in alleviating pain and anxiety.