Is hypnosis just stage magic? This misunderstanding persists stubbornly. In fact, modern studies show that hypnosis can specifically dampen cravings and strengthen self-control – from smoking to eating. The evidence is not spectacular, but it suggests hypnotherapy works best as a structured training of inner attention and as a supplement to proven methods – not as a solo miracle.

Hypnosis is a focused state of attention with increased suggestibility. Under guidance, automatic habit chains can be addressed – those fast, unconscious impulses that drive addictive behavior. Self-hypnosis is the practical method that allows you to generate these states yourself. Clear goals (e.g., "stay smoke-free"), specific inner imagery, and regular repetition are important. Terms: Cravingintense, intrusive desire, Exposuretargeted, controlled confrontation with triggers, Self-efficacybelief in one’s ability to successfully tackle a challenge.

Why this is relevant: Craving is a major driver for relapse – less craving means more energy, a more stable mood, and better performance. Hypnotic suggestions can temporarily reduce the craving for cigarettes and improve abstinence chances with training, especially when combined with other interventions ^[1]. EEG and fMRI data show that hypnosis activates networks responsible for cognitive control and interoception – a plausible mechanism for how inner impulses are regulated ^[2][3]. In eating behavior, disinhibition – the “I’ll eat despite knowing better” moment – can be specifically reduced; in one study, two-thirds of participants under hypnosis and self-hypnosis normalized their disinhibition, achieving small but clinically meaningful weight improvements ^[4]. The downside: Those who use hypnosis as the sole solution and ignore relapse prevention miss out on potential – the data show no clear advantage without accompanying strategies ^[5][1].

Cochrane reviews on smoking cessation summarize randomized studies: Standalone hypnosis shows no consistent superior effect compared to other behavioral methods or no treatment on 6-month abstinence rates; possible benefits, if any, are small and uncertain ^[6][1]. It becomes interesting in combination approaches: As an adjunct to existing programs, hypnosis can improve outcomes, even if the evidence is methodologically limited ^[1]. Mechanistically, neurophysiological studies provide an aha moment: Under hypnosis, the activation and coupling of prefrontal control areas (rDLPFC) with the insula increase – regions that link impulse regulation and body sensations; the strength of these network patterns correlates with lower craving and later consumption behavior ^[2]. EEG data confirm state changes with increased delta/theta coherence, predicting craving reduction after aversive suggestions – an indication of trainable target networks ^[3]. For eating, a randomized study shows that hypnosis plus self-hypnosis significantly reduces disinhibition and hunger susceptibility compared to identical nutritional training – an immediate lever for sustainable eating behavior ^[4].

- Establish a self-hypnosis ritual (10–15 minutes, 5–7 days/week): Breath focus, counting suggestion, then a clear image of your smoke-free identity; conclude with a short affirmation ("I breathe freely and remain free"). Cochrane shows limited solo effects, but regular practice increases the chance of craving reduction and supports other measures ^[1][6].
- Train targeted suggestions against cravings: Use aversive images/smells for cigarettes or trigger foods and associate them with disgust/distance; neurophysiological studies show that such suggestions strengthen prefrontal control networks and reduce craving ^[2][3].
- Combine hypnosis with evidence-based therapies: Add nicotine replacement, varenicline, or cognitive behavioral therapy; as an add-on, hypnosis can enhance effectiveness, while solo hypnosis remains inconsistent ^[1]. Intensive, structured programs with daily sessions show high success rates in case series – focus on frequency and structure ^[7].
- Reprogram eating: Integrate weekly hypnosis/self-hypnosis sessions that enhance satiety perception, slow eating, and the stop signal; in individuals with high disinhibition, this improves impulse control and promotes weight reduction ^[4].
- Explicitly plan relapse prevention: Define high-risk situations, implement "if-then" plans, and link them to self-hypnosis scripts. Neglecting these strategies significantly diminishes the benefits ^[5][1].
- Measure progress objectively: Weekly craving scales and trigger logs; adjust suggestions accordingly. Neuro studies suggest that individual "depth of hypnosis" influences effects – practice improves responsiveness ^[2].

Hypnosis is not magic, but a training ground for your impulse control. Combined with proven therapies and consistent self-hypnosis, it becomes a powerful lever against cravings – for both smoking and eating. Start today with a 10-minute ritual and a clear plan for triggers, and build your inner conviction week by week.