Donna Reynolds empowers clients to build confidence, understanding it as the foundation for achieving personal goals. With experience working with people of all ages, her Confidence is Key approach helps foster a positive mindset, enabling individuals to move forward with clarity, self-assurance, and resilience.
Cognitive Behavioural Hypnotherapy (CBH) is an innovative and highly effective therapeutic approach that combines the principles of Cognitive Behavioural Therapy (CBT) with the transformative power of hypnosis. By merging these two techniques, CBH not only helps clients address and modify unhelpful thought patterns but also accelerates the process of change through the focused and receptive state achieved during hypnosis.
CBH leverages the structured, evidence-based framework of CBT, which identifies the links between thoughts, emotions, and behaviours. Hypnosis complements this by facilitating a deeply relaxed state, allowing the mind to become more open to positive suggestions and new ways of thinking. This unique combination enhances the effectiveness of therapy, enabling clients to internalize and maintain their progress more quickly and with longer-lasting results.
By integrating CBT’s logical and practical methods with hypnosis’s ability to bypass resistance and tap into the subconscious, CBH empowers individuals to create profound and lasting change. Whether it’s overcoming anxiety, breaking unhealthy habits, or fostering self-confidence, CBH provides a powerful toolkit for personal transformation.
What is cognitive behavioural hypnotherapy good for?
Cognitive Behavioural Hypnotherapy (CBH) is an effective and versatile approach that addresses a wide range of psychological, emotional, and behavioural challenges. By combining the structured problem-solving techniques of Cognitive Behavioural Therapy (CBT) with the deeply transformative effects of hypnosis, CBH offers a powerful toolset for meaningful and lasting change.
1. Anxiety and stress management
CBH helps individuals identify and challenge the thought patterns that fuel anxiety and stress. Hypnosis enhances relaxation, enabling clients to access their subconscious and reframe these thoughts. This dual approach provides tools to calm the mind, build resilience, and foster a sense of control.
2. Breaking negative habits
From smoking cessation to overcoming procrastination, CBH effectively addresses deeply ingrained habits. Hypnosis creates a receptive mental state where new, healthier behaviours can replace old patterns, while CBT ensures these changes are rooted in rational, evidence-based strategies.
3. Overcoming fears and phobias
Whether it’s a fear of public speaking, flying, or social interactions, CBH is highly effective in desensitizing fears and building confidence. The hypnotic state allows clients to confront their fears in a safe and controlled way, while CBT provides practical strategies to manage and overcome them.
4. Improving self-esteem and confidence
CBH can transform self-limiting beliefs and negative self-talk into empowering, constructive thoughts. Hypnosis supports this process by reinforcing positive affirmations and mental imagery, making it easier for clients to embrace a confident and self-assured mindset.
5. Managing pain and psychosomatic conditions
CBH is widely used for pain management, including chronic pain and tension-related conditions like migraines. Hypnosis helps reduce the perception of pain and relax the body, while CBT equips individuals with cognitive tools to cope with discomfort and reduce the stress associated with pain.
6. Enhancing focus and performance
CBH is a popular choice for individuals seeking to improve performance in areas like academics, sports, or professional settings. Hypnosis enhances focus and visualization techniques, while CBT addresses mental blocks, perfectionism, or procrastination, resulting in greater productivity and success.
7. Supporting weight management
CBH helps individuals achieve their weight management goals by addressing emotional eating, boosting motivation, and encouraging healthy behaviours.
Hypnosis reinforces positive attitudes toward food and exercise, while CBT provides strategies to identify triggers and establish sustainable habits.
8. Insomnia and sleep issues
CBH is effective in treating sleep disturbances by addressing the anxious or negative thought cycles that keep individuals awake. Hypnosis induces deep relaxation, creating a foundation for better sleep, while CBT provides tools for developing healthy sleep routines.
9. Trauma recovery
For individuals dealing with the lingering effects of trauma, CBH provides a gentle yet effective approach to healing. Hypnosis creates a safe space to process emotions, while CBT helps clients reframe and reduce the power of traumatic memories over time.
10. Building emotional resilience
CBH fosters the development of long-term resilience by helping individuals understand and manage their thought processes. Hypnosis instills a sense of inner calm and strength, while CBT equips clients with practical tools to navigate life’s challenges with confidence.
Why choose CBH?
The combination of CBT and hypnosis is a powerful synergy that not only accelerates progress but also helps embed changes more deeply into a person’s mindset. This integrative approach is backed by research and has shown significant success in improving both mental and physical well-being.
CBH is not just about alleviating symptoms; it’s about empowering individuals to take charge of their mental and emotional health, creating a foundation for a healthier and more fulfilling life.
Cognitive behavioural hypnotherapy versus antidepressants
When addressing mental health challenges such as depression and anxiety, individuals often consider multiple treatment options. Two commonly explored approaches are Cognitive Behavioural Hypnotherapy (CBH) and antidepressant medication. While both can be effective, they differ significantly in their mechanisms, benefits, and long-term outcomes. Understanding these differences can help individuals make informed decisions about their mental health care.
1. How they work
Cognitive behavioural hypnotherapy (CBH)
CBH combines the structured, evidence-based techniques of Cognitive Behavioural Therapy (CBT) with hypnosis to address the root causes of mental health challenges. It focuses on identifying and changing unhelpful thought patterns, behaviours, and emotional responses. Hypnosis enhances the process by enabling deeper relaxation and access to the subconscious, where new, healthier thought patterns can be reinforced.
Antidepressants
Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or tricyclic antidepressants, work by altering brain chemistry to regulate mood. They primarily target neurotransmitters like serotonin, dopamine, and norepinephrine to reduce symptoms of depression and anxiety.
2. Speed of effectiveness
CBH
The effectiveness of CBH often depends on the individual’s active participation and willingness to engage in the therapeutic process. Many clients report noticeable improvements within a few sessions, especially when addressing specific issues like anxiety or phobias.
Antidepressants
Antidepressants typically take 2–6 weeks to show noticeable effects. They are often prescribed for moderate to severe depression, where immediate symptom management is critical.
3. Addressing the root cause
CBH
CBH focuses on understanding and modifying the underlying thought patterns and behaviours contributing to mental health challenges. By addressing these root causes, it provides tools for lasting change and self-management, reducing the likelihood of relapse.
Antidepressants
Antidepressants primarily manage symptoms rather than addressing the root causes of depression or anxiety. While they can be life-saving in severe cases, they often need to be combined with therapy to tackle the psychological and behavioural aspects of mental health.
4. Side effects
CBH
CBH is a non-invasive, side-effect-free approach. It promotes natural healing by empowering individuals to harness their own mental resources.
Antidepressants
Common side effects of antidepressants include nausea, weight gain, insomnia, drowsiness, and sexual dysfunction. In some cases, individuals may experience heightened anxiety or agitation when starting treatment or adjusting dosages.
5. Long-term outcomes
CBH
CBH equips individuals with lifelong tools to manage their mental health. By fostering
self-awareness and emotional resilience, it encourages long-term independence from therapy. Clients often report sustained improvements without the need for ongoing sessions.
Antidepressants
Long-term use of antidepressants may be necessary for some individuals, especially in cases of chronic or recurrent depression. However, discontinuing medication can sometimes lead to withdrawal symptoms or a return of symptoms if the underlying issues remain unresolved.
6. Accessibility and cost
CBH
While the upfront cost of CBH sessions may seem higher, the relatively short duration of treatment and lasting benefits can make it a cost-effective choice in the long run.
Antidepressants
Antidepressants are often covered by insurance and are relatively inexpensive in the short term. However, long-term reliance on medication can accumulate significant costs over time.
7. Empowerment and autonomy
CBH
CBH emphasizes personal empowerment, teaching individuals to become their own therapists. This approach fosters a sense of control over one’s mental health and builds confidence in managing future challenges.
Antidepressants
While antidepressants can stabilize mood, they do not inherently teach coping skills or strategies. Some individuals may feel dependent on medication to maintain well-being.
Which is right for you?
The choice between CBH and antidepressants depends on individual circumstances, the severity of the condition, and personal preferences. For many, a combination of approaches such as using antidepressants for immediate symptom relief while engaging in CBH to address root causes may offer the most comprehensive solution.
Ultimately, consulting with a qualified mental health professional is crucial to determining the best course of action for your unique needs.
Who is cognitive behavioural hypnotherapy (CBH) good for?
Cognitive Behavioural Hypnotherapy (CBH) is a highly versatile therapeutic approach that can benefit a wide range of individuals. By combining the evidence-based techniques of Cognitive Behavioural Therapy (CBT) with the transformative potential of hypnosis, CBH effectively addresses mental, emotional, and behavioural challenges. Below are the types of individuals and circumstances where CBH is particularly well-suited:
1. People struggling with anxiety
CBH is highly effective for managing anxiety disorders, including generalized anxiety, social anxiety, and panic disorders. The combination of CBT strategies to identify and challenge anxious thoughts, paired with hypnosis to promote relaxation and focus, can help individuals regain a sense of control over their lives.
2. Those seeking to break negative habits
For individuals looking to overcome habits such as smoking, overeating, nail-biting, or procrastination, CBH offers a structured and empowering approach. Hypnosis helps bypass resistance to change, while CBT addresses the thought patterns and triggers that maintain these behaviours.
3. Individuals facing phobias and fears
CBH is ideal for addressing specific phobias, such as fear of flying, public speaking, or spiders. Hypnosis provides a safe and controlled environment to desensitize the individual to their fear, while CBT techniques build strategies for managing and overcoming it in real life.
4. People dealing with stress and burnout
CBH helps individuals manage stress by teaching them to identify stressors, reframe negative thinking, and develop healthier coping mechanisms. Hypnosis enhances this by promoting deep relaxation and reducing physical symptoms of stress.
5. Those battling low self-esteem or confidence issues
For individuals struggling with self-doubt, CBH can transform negative self-perceptions into empowering beliefs. Hypnosis reinforces positive affirmations and self-image, while CBT provides practical tools to build confidence and self-worth.
6. Individuals struggling with sleep problems
CBH is an effective solution for insomnia and other sleep disorders. Hypnosis helps individuals relax and reset their sleep patterns, while CBT techniques address the unhelpful thoughts and behaviours that disrupt sleep.
7. People looking for pain management
CBH is widely used to manage chronic pain, migraines, and tension-related conditions. Hypnosis can reduce the perception of pain, while CBT equips individuals with coping strategies to manage its emotional and physical impact.
8. Those facing trauma or post-traumatic stress
CBH provides a gentle yet effective approach for individuals recovering from trauma or post-traumatic stress disorder (PTSD). Hypnosis helps process difficult emotions in a controlled environment, while CBT addresses unhelpful beliefs and behaviours stemming from the trauma.
9. Individuals committed to personal development
CBH is not only for addressing problems but also for those seeking growth and improvement in areas such as performance, focus, and motivation. It’s popular among athletes, professionals, and students who want to unlock their potential and achieve their goals.
10. People who prefer non-pharmaceutical approaches
CBH is a great choice for individuals who wish to avoid or reduce reliance on medication. As a natural, side-effect-free alternative, it empowers individuals to manage their mental and emotional health through self-awareness and practical techniques.
Who might not be the best fit for CBH?
While CBH is highly effective for many, it may not be suitable for everyone:
Individuals with severe mental health conditions: CBH may not be appropriate as a standalone treatment for severe depression, psychosis, or other complex mental health conditions. In such cases, it can complement medical or psychiatric interventions.
People unwilling to engage actively: CBH requires participation and commitment to the therapeutic process, which might not suit those seeking passive solutions.
A non-invasive path to healing and growth
One of the most fulfilling aspects of being a Cognitive Behavioural Hypnotherapist is the opportunity to help people transform their lives in a gentle, non-invasive way. For me, CBH is not just a therapeutic technique; it’s a pathway to empowerment and lasting change.
Through CBH, I’ve seen firsthand how clients can unlock their potential and move forward in life with confidence. Using hypnosis, we create a space where individuals feel safe to explore their thoughts, emotions, and behaviours. This deeply relaxed state allows them to open up to new perspectives and embrace change more easily.
The structured framework of Cognitive Behavioural Therapy (CBT) complements hypnosis perfectly, providing practical tools for overcoming challenges. Together, these methods don’t just treat symptoms; they address the root causes of distress and equip clients with lifelong skills to navigate future obstacles.
What I love most about this work is seeing clients regain control over their lives.
There’s nothing more rewarding than watching someone shift from feeling stuck to embracing a healthier, happier version of themselves. CBH helps them move forward with clarity and purpose, leaving behind the burdens of self-doubt, fear, or unhealthy habits.
Conclusion
Cognitive Behavioural Hypnotherapy (CBH) offers a compassionate, non-invasive path to healing and growth. It’s a privilege to guide individuals on this journey and witness the incredible transformations that unfold when they take that first step. As an empowering and adaptable approach, CBH helps people navigate life’s challenges, break free from unhelpful patterns, and enhance their overall well-being. By providing practical, solution-focused techniques, it equips individuals with the tools they need to create lasting, positive change helping them move forward with confidence and clarity.
Why did I choose CBH?
Well, I found myself in the same position as so many others. I was 40, living abroad, and while I didn’t think I was unhappy, life has a way of making you realise things.
When you have kids and a husband, sometimes you become happily miserable just going through the motions without even noticing.
Then one day, I got an email. And just like that, my world blew up. I had been traded in for a younger model. I only say that because it’s such a cliché, but in that moment, my entire world imploded. My marriage was over.
Of course, it wasn’t as simple as just happening. I had to pick myself up, get back to the UK, and start over. It was just me and my kids now. And when I say just me and my kids, I mean just me and my kids.
When I returned to the UK, I had a couple of friends who helped, but the reality is, you can’t expect people to put their lives on hold to help you rebuild yours. Yes, I had support here and there, but ultimately, I was on my own. And falling apart? That wasn’t an option. Or, as I like to say it wasn’t a luxury I could afford.
So, I got to work. I had to find a home, schools, a car, and everything from the ground up for my kids and me.
As I was rebuilding my life, I felt this deep desire to help women going through what I had just been through. I wanted them to understand that when life falls apart like this, it’s actually a new beginning. Yes, you have to go through it to come through it.
There will be moments when it feels like an emotional roller coaster, but you have to keep going. Because one day, you will come through it, and life will be better better in ways you never expected.
You realize that you’re worth more than the way you were treated by people who never truly valued you. You see how much of yourself you lost while trying to please others. So many things come to light. But like I said before, you have to go through it to come through it.
And this this is CBT. I just didn’t know it at the time.
It wasn’t until I made the decision to educate myself to put myself first that I started truly rebuilding my life. CBT, or maybe just me being me. Either way, we found each other. And I’m so glad we did.
I love what I do. I love seeing the transformation in my clients, watching them evolve and implement the positive changes they need to move forward. And that, for me, is everything.
It still blows my mind that after every session, I get the opportunity to help people on their journey. When I witness that moment of clarity when they realize they can make changes and take control of their lives I’m reminded exactly why I chose Cognitive Behavioural Hypnotherapy. That moment of transformation, of empowerment, makes it all worthwhile.
Read more from Donna Kirsten Reynolds
Donna Kirsten Reynolds, Cognitive Behavioural Hypnotherapist
Donna Reynolds discovered her passion for mental health and personal growth while living abroad and navigating her own challenges. After experiencing a sudden divorce that mirrored the struggles of many women around her, Donna sought to understand why such upheavals were so common. This quest led her to study mental health and behavior, ultimately guiding her to Cognitive Behavioural Hypnotherapy. She believes that by changing our thoughts, we can overcome any barriers and create meaningful, lasting change in our lives.
