What is Cognitive Behavioural Hypnotherapy (CBH), and how is it different from traditional hypnotherapy or CBT alone?

Cognitive Behavioural Hypnotherapy (CBH) combines the structure and evidence-base of CBT with the focused learning state of hypnosis. We identify and update unhelpful beliefs through behavioural experiments and cognitive work, then use hypnosis as structured mental rehearsal to strengthen new responses. Unlike traditional hypnotherapy, it is formulation-driven and collaborative; unlike CBT alone, it works more directly with emotional learning and automatic patterns.

Is it common to experience social anxiety alongside self-doubt and relationship insecurity?

Yes — these patterns often overlap. Social anxiety, low self-esteem, and insecure attachment are not separate “labels,” but interconnected learning systems. If someone expects rejection, they may become self-critical. If self-worth depends on approval, social situations feel high-risk. If closeness feels unsafe, both anxiety and withdrawal can increase. In CBH we map how these patterns reinforce each other and work on the shared mechanisms — threat prediction, avoidance, reassurance-seeking, and harsh self-evaluation — so change becomes integrated rather than fragmented.

How can CBH help with social anxiety specifically?

CBH helps you understand what keeps social anxiety alive — typically self-focused attention, threat predictions, avoidance, and harsh self-evaluation. We identify these patterns, test them through structured behavioral experiments, and update the beliefs driving them. Hypnosis is used as focused mental rehearsal to practise new responses safely, strengthen emotional regulation, and reduce self-consciousness. Positive suggestions and ego-strengthening techniques support a steadier sense of competence and internal security. Over time, your nervous system learns that social situations are uncomfortable but not dangerous — and that you can handle them.

Can CBH really change deep self-doubt and low self-esteem?

Yes — when self-doubt is understood as a learned pattern rather than a fixed trait. In CBH we identify the core beliefs and self-critical habits that maintain low self-esteem, test them through evidence-based cognitive and behavioural work, and gradually build alternative, more balanced assumptions. Hypnosis strengthens this process through mental rehearsal and ego-strengthening, helping new self-perceptions feel emotionally real, not just intellectually convincing. Over time, confidence becomes grounded in experience rather than external validation.

What if my low self-esteem developed after being bullied in the past?

When low self-esteem develops after severe bullying, it usually reflects learned threat expectations and internalised messages about worth. We first work to stabilise and build emotional regulation, so you are not overwhelmed by past material. Then we carefully examine how those experiences shaped current beliefs, self-image, and avoidance patterns.

We do not aim for emotional catharsis. Instead, we update the meanings attached to those memories through cognitive restructuring, compassionate reprocessing, and gradual behavioural evidence. Hypnosis can be used as guided rehearsal to strengthen self-protective responses and ego-strengthening, so your nervous system learns that the past is not happening now. The goal is not to erase history, but to loosen its authority over your present self-concept.

How does CBH work with anxious or avoidant attachment patterns?

Through structured cognitive work, behavioral experiments, and guided mental rehearsal, we help you test new ways of relating — expressing needs, tolerating space, setting boundaries, or staying present during discomfort. Hypnosis supports this by strengthening emotional regulation and rehearsing secure responses in a focused, safe state. Over time, relationships feel less reactive and more chosen — built on flexibility rather than fear.

Will I lose control during hypnosis?

In CBH, hypnosis is a focused learning state — not unconsciousness and not surrender. You remain aware, able to speak, and able to stop at any time. You choose how deeply to engage, and you will not accept suggestions that conflict with your values.

The role of hypnosis is to help you concentrate and rehearse new responses more effectively. You stay in control throughout.

What does hypnosis actually feel like?

Most people describe hypnosis as a state of focused attention and mental absorption — similar to being deeply engaged in a book or daydream. You are not asleep. You usually hear everything and remain aware of where you are. Some people feel physically relaxed; others simply notice that their attention becomes more internal and steady. In CBH, the important part is not a special “trance feeling,” but the increased responsiveness to helpful ideas and imagery. It is a natural state of learning — not something strange or mystical.

Do I have to be “highly suggestible” for this to work?

No. You do not need to be unusually “suggestible.” Hypnosis in CBH is not about losing critical thinking or blindly accepting ideas. It is about using attention and imagination deliberately to strengthen learning. Most people can benefit from it because the process is structured and collaborative. Responsiveness improves with understanding, motivation, and practice — not with gullibility. What matters more is your willingness to engage and experiment, not a special trait.

Is CBH evidence-based?

Yes. Cognitive Behavioral Hypnotherapy is grounded in well-established psychological theory and research.

It integrates Cognitive Behavioral Therapy — one of the most researched and effective treatments for anxiety and self-esteem difficulties — with clinical hypnosis as a focused method of strengthening learning. Research shows that hypnosis can enhance the effects of CBT, particularly in anxiety-related conditions.

CBH is defined as a formulation-driven, collaborative approach that identifies unhelpful beliefs and behavioural patterns, tests them through structured experiments, and uses hypnosis as guided mental rehearsal to embed new responses. It is not based on regression or catharsis, but on learning theory, attention training, and neuroplasticity.

How long does therapy usually take?

The length of therapy depends on your goals, the intensity of symptoms, and how long the patterns have been in place.

For focused work on social anxiety or specific self-doubt patterns, many clients notice meaningful change within 8–16 sessions. More complex attachment patterns may take longer, especially if we are working across multiple life areas.

CBH is structured and goal-oriented. We define clear targets early, review progress regularly, and adjust the plan together. The aim is not indefinite therapy, but steady, measurable change.

What happens in the first assessment session?

The assessment session is like drawing a route before starting a hike.

You may already know that you feel lost or stuck, but together we identify where you are, what keeps you circling, and where you actually want to go. You talk freely about what brings you here — social anxiety, self-doubt, relationship patterns, or a mix of them. I listen carefully and work to understand how your thoughts, emotions, and behaviors connect. Together we define clear goals and identify what may be maintaining the difficulty. It is not about analyzing every detail of the past. But more where you are now and what needs do you have about our sessions. In the end of the session, you should feel understood and know what we will focus on and why. It is collaborative, structured, and calm — the beginning of a shared plan rather than an open-ended exploration.

How do I know if CBH suits my difficulties?

CBH is particularly suited for patterns rooted in anxiety, self-doubt, avoidance, relationship insecurity, and unhelpful thinking habits. It works best when you are willing to reflect, experiment, and practise new responses between sessions.

During the assessment, we evaluate together whether your goals, symptoms, and readiness align with this structured, learning-based approach. If something outside my scope appears relevant, I will discuss that openly. The decision is collaborative and transparent from the start.

Is hypnosis safe if I feel anxious or overwhelmed easily?

Yes. In fact, hypnosis in CBH is often used specifically to improve emotional regulation.

We do not aim to overwhelm you or push you into intense experiences. The work is gradual and structured. You remain aware and in control at all times. Techniques are adjusted to your level of tolerance, and we build stability before working with anything emotionally activating.

For people who feel easily overwhelmed, hypnosis can become a way to practise calming the nervous system and approaching challenges step by step, rather than avoiding them.

For whom hypnotherapy is not recommended?

Hypnotherapy within CBH is primarily designed for anxiety-related difficulties, self-esteem struggles, and behavioral patterns that respond to structured psychological learning.

It is not recommended as a stand-alone treatment for severe mental health conditions such as active psychosis, untreated bipolar disorder, severe major depression with suicidal risk, or significant cognitive impairment. In such cases, medical or specialist psychiatric care should come first.

If there is complex trauma, dissociation, or instability, we would carefully assess whether CBH is appropriate now or whether additional support is needed. Suitability is always discussed openly during assessment to ensure safety and the right level of care.

What if I can’t relax or “switch off”?

That is completely fine. You do not need to “switch off” for hypnosis to work.

CBH does not depend on deep relaxation or a special trance feeling. Hypnosis is primarily about focused attention and guided learning. Some people feel calm; others simply notice they are concentrating differently.

If relaxation is difficult, we work with that directly — using attention training and gradual exercises to increase emotional regulation. The goal is not to force relaxation, but to build the skill of staying present without being overwhelmed.

Can CBH help if I overthink constantly?

Yes. Constant overthinking is usually maintained by threat prediction and attempts to gain certainty or control.

In CBH, we first identify what your mind is trying to prevent — rejection, mistakes, embarrassment, loss of approval. Then we work on the habits that keep rumination active: self-focused attention, reassurance-seeking, mental rehearsal of worst-case scenarios.

Through cognitive restructuring, behavioral experiments, attention training, and guided imagery, you learn to interrupt unhelpful loops and respond more flexibly. The aim is not to stop thinking, but to reduce the urgency and authority of repetitive thoughts so they no longer run the system.

What if I’m afraid of opening up?

That is completely understandable. Many people who struggle with social anxiety, low self-esteem, or insecure attachment have learned that vulnerability can feel risky.

You are not required to disclose everything at once. We move at your pace. The first goal is safety and clarity, not exposure. Trust is built gradually through consistent structure, transparency, and collaboration.

Opening up in therapy is not about emotional intensity. It is about choosing what feels relevant and manageable, and learning that being understood does not automatically lead to rejection or loss of control.

Can this help if my attachment style makes relationships feel unstable?

Yes. If relationships feel unstable, it often reflects learned expectations about closeness, distance, and safety.

In CBH we map how your attachment pattern shows up in real situations — for example, fear of rejection, reassurance-seeking, withdrawal, emotional shutdown, or difficulty setting boundaries. We then work on the beliefs and behaviors that keep the cycle going.

Through structured cognitive work, behavioral experiments, and guided rehearsal, you practice tolerating closeness without panic and space without withdrawal. The aim is not to change your personality, but to increase flexibility — so relationships feel steadier and less driven by fear.

What if I’ve tried therapy before and it didn’t work?

That is more common than people think.

Sometimes the mind says yes to change, but the nervous system says no. You may understand your patterns logically, yet still react in the same old ways. That is because many attachment and self-esteem patterns are maintained at a conditioned emotional level. Insight alone rarely updates early learning. Often people try to “work on themselves” by becoming more disciplined, more independent, more open, or more positive. But if the underlying fear — losing connection, losing control, being rejected — is not addressed, the strategy simply adapts. It can look healthier on the surface while being driven by the same anxiety underneath.

Some approaches also focus on intensity: reliving everything, “releasing blocks,” or pushing for catharsis. For many people this reinforces threat responses rather than resolving them. The nervous system learns that vulnerability equals danger.

In CBH we work differently. We identify the maintaining mechanisms — beliefs, attention habits, behavioral patterns — and update them through structured cognitive restructuring and behavioral experiments. Hypnosis is used to rehearse new emotional responses in a safe, controlled way. The goal is not to overpower fear, but to change the meaning attached to it.

When the cognitive level and the nervous system level are addressed together, change becomes stable rather than effortful. The pattern does not need to defend itself anymore.

Is this therapy goal-oriented or more exploratory?

It is goal-oriented, but not strict.

We begin with a clear understanding of what you want to change — social anxiety, self-doubt, attachment patterns — and we define specific, measurable targets. Sessions are structured and focused on updating the beliefs and behaviors that maintain the difficulty.

At the same time, exploration is used when it serves the goal. We may examine how patterns developed, but not for analysis alone. Insight is valuable when it guides practical change. The overall direction remains purposeful, collaborative, and time-conscious.

How structured are the sessions?

Sessions are structured, but not mechanical.

We usually begin with a brief check-in, then focus on one clearly defined theme or situation connected to your goals. We clarify the pattern, work actively with thoughts, emotions, and behaviors, and often rehearse new responses in a focused state. Each session ends with a concrete next step.The structure provides direction and safety. Within that structure, there is space to slow down, reflect, and adapt to what feels most relevant that day.

Do I need to do homework between sessions?

Between-session practice is an important part of CBH, but it is not about heavy homework or pressure.

Small, focused exercises help transfer what we work on in session into daily life — for example observing a thought pattern, testing a prediction, practicing a new response, or using a brief self-hypnosis exercise. These tasks are practical and chosen collaboratively.

Change happens through repetition and experience. The aim is not perfection, but steady experimentation. If something feels unrealistic, we adjust it together.

What does a typical 70-minute session look like?

We begin with a brief check-in and review of any observations or practice from the week. Then we focus on one clearly defined situation connected to social anxiety, self-esteem, or relationship patterns. We map triggers, thoughts, emotional responses, and behaviors, and actively work on updating what maintains the difficulty.

Depending on the goal, we may use cognitive restructuring, Behavioral experiments, attention training, or guided mental rehearsal in hypnosis. The session ends with clarity — what shifted, what we are testing next, and one manageable step to practice between sessions.

Will we focus more on the past or the present?

The main focus is on how patterns operate now.

The past can be relevant when it helps us understand how certain beliefs or emotional reactions were learned. However, we do not explore history for its own sake. Insight is useful when it informs practical change.

Most of the work happens in the present — identifying current triggers, thoughts, and behaviors, and updating them through structured cognitive and Behavioral methods. The goal is not to relive the past, but to reduce its influence on your present responses.

How does hypnosis strengthen cognitive and behavioral change?

Hypnosis strengthens cognitive and Behavioral change by working at the level where emotional learning is encoded.

When you are in a focused, absorbed state, the mind becomes more responsive to new associations and corrective experiences. We use this state to rehearse alternative beliefs, emotional responses, and behaviors in a structured way. This supports neuroplasticity — the brain’s ability to update predictions about safety, rejection, or control.

In practical terms, cognitive insights become emotionally integrated, and Behavioral experiments feel less threatening. The change is not only understood intellectually, but experienced internally.

Can CBH reduce social self-consciousness?

Yes. Social self-consciousness is usually maintained by watching oneself ``with their eyes`` and predicting judjement. The mind constantly evaluates: How do I look? Did I say something wrong? What are they thinking about me?

In CBH we work on shifting attention outward, testing feared predictions through Behavioral experiments, and updating the beliefs that drive self-evaluation. Hypnosis supports this by rehearsing calm, externally focused engagement in a safe state.

Over time, the internal spotlight softens. You become more present in the interaction rather than observing yourself from the outside.

Will therapy change my personality?

No. Therapy does not aim to change your personality. It works on patterns that restrict flexibility — fear-driven avoidance, harsh self-criticism, or rigid relationship strategies. These are learned adaptations, not your core identity.

The goal is not to make you more extroverted, more independent, or less sensitive. It is to reduce reactivity and increase choice. Most people feel more like themselves, not less — just with less anxiety and more stability underneath.

What if I’m avoidant and tend to withdraw from difficult emotions?

That is a very common defense strategy. The difficulty is that avoidance can temporarily lower discomfort while quietly maintaining distance in relationships. In CBH we do not push you to “open up” suddenly. We work gradually on emotional regulation, cognitive clarity, and tolerance for manageable discomfort. Through structured Behavioral steps and guided rehearsal, you learn to stay present without losing autonomy. The aim is not to become more emotional, but more flexible — able to engage when it matters, without feeling invaded or out of control.

What if I’m anxiously attached and fear rejection constantly?

That pattern usually develops from an understandable need for connection and safety.

When the nervous system expects rejection, it scans for signs of distance and may respond with reassurance-seeking, overthinking, or self-blame. These strategies aim to protect the relationship, but often increase anxiety instead.

In CBH we identify the beliefs and Behavioral habits that maintain the fear. We work on tolerating uncertainty, strengthening internal security, and practicing balanced communication. Hypnosis supports emotional regulation and rehearses secure responses.

The goal is not to reduce your need for closeness, but to experience it without constant fear of losing it.

How do we prevent relapse after progress?

Relapse prevention is built into the process from early on.

As progress develops, we identify high-risk situations, old triggers, and early warning signs. You learn to recognize when a familiar pattern is starting to reactivate — for example, increased rumination, avoidance, or reassurance-seeking. We strengthen alternative responses through repetition, Behavioral rehearsal, and clear action plans. The goal is not to eliminate discomfort completely, but to ensure that if anxiety or self-doubt returns, you know exactly how to respond. Instead of starting over, you apply skills intentionally. Progress becomes self-sustaining rather than fragile.

How do you measure progress in therapy?

Progress is measured both objectively and experientially.

We define clear, observable targets at the beginning — for example, speaking up in meetings, reducing reassurance-seeking, tolerating emotional closeness, or decreasing rumination time. We may use brief standardized measures, but we also track Behavioral changes and shifts in emotional regulation. Over time, progress shows up as increased flexibility: less avoidance, less self-criticism, more stable reactions in relationships, and quicker recovery after setbacks. It is not about feeling confident all the time, but about responding differently when difficulty appears.

Is this therapy suitable for personal development, not only “problems”?

Yes. CBH is not limited to symptom reduction. It can also be used for personal development when the goal is greater emotional stability, clearer communication, or more secure relationship patterns. We still work in a structured way — identifying limiting beliefs, Behavioral habits, and automatic reactions that restrict growth. The difference is that the focus may be optimization rather than crisis. Whether you come with distress or with ambition, the process remains the same: clarify patterns, update unhelpful learning, and build flexibility grounded in real-world experience.