CBT vs Hypnotherapy: Differences, Uses, Costs and Which to Choose

CBT and hypnotherapy are two popular ways to change unhelpful patterns. Cognitive behavioural therapy (CBT) is a structured talking therapy that helps you notice and change the thoughts and behaviours that keep a problem going. Hypnotherapy uses a relaxed, focused state called hypnosis, in which a therapist offers suggestions and imagery to support the changes you want. Many therapists combine the two.

Method comparison · Compares: how they work, sessions, research, costs and how to choose

Last updated: 4 November 2026

Written by Saj Ali

Reading time: about 11 minutes

How we wrote this article: this article was written by Saj Ali. It brings together how therapists and health organisations describe each approach, published research and prices taken from practitioners’ own websites, and every research claim links to its source.

CBT vs hypnotherapy in brief

• CBT. A structured, goal-focused talking therapy. Usually 5 to 15 sessions with practice between them.
• Hypnotherapy. Uses a relaxed, focused state with suggestions and imagery. Often fewer sessions, with self-hypnosis at home.
• Research. CBT has one of the largest research bases of any talking therapy. Hypnosis has good research for some uses, such as IBS, and works well combined with CBT.
• Cost. In the UK, CBT is free on the NHS and privately about £80 to £125; hypnotherapy is about £50 to £90 a session.
• Together. Cognitive behavioural hypnotherapy combines both, and research suggests the combination can add to CBT’s results.

Related guides: CBT guide · CBT hub · Hypnosis guide · Hypnosis hub

Contents

1. CBT vs Hypnotherapy Side by Side
2. What Is CBT?
3. What Is Hypnotherapy?
4. How Sessions Feel
5. What the Research Says
   • CBT research
   • Hypnotherapy research
   • CBT and hypnosis together
6. CBT or Hypnotherapy for Common Goals
7. What Each Costs
8. How to Choose
9. Frequently Asked Questions
10. Key Takeaways
11. Explore More on Self Help Supermarket
12. Sources

CBT vs Hypnotherapy Side by Side

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What Is CBT?

Cognitive behavioural therapy is a type of talking therapy that focuses on how your thoughts, feelings and actions affect one another. The US National Institute of Mental Health describes it as helping people identify and change unhelpful patterns of thinking and behaviour, and notes that exposure therapy, used for fears and phobias, is a type of CBT (NIMH).

In a typical CBT session, you talk about situations you find difficult and how they make you think, feel and act, then agree small steps to try before the next session. In the UK, you usually have between 5 and 15 sessions, depending on what you are having it for (NHS). Our CBT guide covers the main techniques and how to use them on your own.

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What Is Hypnotherapy?

Hypnotherapy is the use of hypnosis as part of therapy. Hypnosis is a state of focused attention and reduced awareness of what is going on around you, in which people tend to be more responsive to suggestions (NCCIH). You stay aware and in control throughout.

A hypnotherapist guides you into this state with relaxation and imagery, then uses suggestions and mental rehearsal linked to your goal, such as feeling calm in a situation or letting go of a habit. Many teach self-hypnosis so you can practise at home. Our Hypnosis guide explains the different styles of hypnotherapy, and our famous hypnotists roundup covers the people who shaped it.

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How Sessions Feel

CBT sessions feel like a focused, practical conversation. You and the therapist look at specific situations, map out what happens and plan experiments to try. There is often homework, such as keeping a thought record or gradually facing something you have been avoiding.

Hypnotherapy sessions usually start with a conversation about your goal, followed by a stretch of guided hypnosis. Most people describe it as deeply relaxing, a little like the moment before falling asleep, while still being aware of the therapist’s voice.

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What the Research Says

CBT research

CBT is one of the most studied talking therapies. A review of 269 meta-analyses found strong support for CBT for anxiety disorders, as well as for stress, anger and a range of other problems (Hofmann et al., 2012). NIMH describes CBT as a well-established and effective approach for anxiety disorders such as phobias, with exposure therapy especially effective (NIMH), and a meta-analysis of 33 trials found exposure-based treatment worked best for specific phobias (Wolitzky-Taylor et al., 2008).

Hypnotherapy research

The US National Center for Complementary and Integrative Health notes that hypnosis has been studied for irritable bowel syndrome, anxiety around medical procedures, menopause symptoms, headaches, pain and quitting smoking, with some of the strongest findings for gut-directed hypnotherapy for IBS (NCCIH). A 2019 meta-analysis of 15 studies found hypnosis helped reduce anxiety, with an average effect size of 0.79, and worked especially well when combined with other approaches (Valentine et al., 2019).

CBT and hypnosis together

A well-known 1995 meta-analysis of 18 studies found that adding hypnosis to CBT improved results: the average person receiving CBT with hypnosis did better than at least 70% of people receiving CBT alone. The effect was largest for weight loss (Kirsch et al., 1995). This is one reason many therapists now offer cognitive behavioural hypnotherapy, which blends the two.

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CBT or Hypnotherapy for Common Goals

If you are receiving care for a health condition, keep it going and mention any new therapy to your doctor or therapist.

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What Each Costs

Prices vary by country, city and the therapist’s training. These examples were checked in November 2026. US dollars come first; conversions use European Central Bank rates from 3 November 2026 and are rounded.

In England, you can refer yourself to NHS Talking Therapies for CBT without seeing a GP first (NHS). Hypnotherapy is usually private, but courses are often shorter.

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How to Choose

• Choose CBT if you like a practical, structured approach, want the therapy with the largest research base, or want access through a public health service.
• Choose hypnotherapy if you prefer a relaxing, imagery-based approach, want to work on a habit, performance or confidence, or have tried talking therapy and want something different.
• Consider both together if you like the idea of CBT’s structure with hypnosis to help new patterns settle in. Look for a therapist trained in cognitive behavioural hypnotherapy.
• Check training. For CBT, look for an accredited therapist; for hypnotherapy, look for recognised training and membership of a professional body.

Many people start with self-help versions of each, such as a CBT workbook or app and a self-hypnosis recording, to see which feels more natural.

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Frequently Asked Questions

What is the difference between CBT and hypnotherapy?

CBT is a structured talking therapy that helps you change unhelpful thoughts and behaviours through discussion and practice. Hypnotherapy uses a relaxed, focused state with suggestions and imagery to support change.

Is CBT or hypnotherapy better for anxiety?

CBT has the larger research base for anxiety. Hypnosis also has encouraging research, and a 2019 meta-analysis found it worked especially well combined with other approaches.

Can CBT and hypnotherapy be combined?

Yes. Cognitive behavioural hypnotherapy combines the two. A 1995 meta-analysis found that adding hypnosis to CBT improved results compared with CBT alone.

How many sessions do CBT and hypnotherapy take?

CBT usually takes 5 to 15 sessions in the UK. Hypnotherapy often takes fewer, depending on the goal.

How much do CBT and hypnotherapy cost?

In the UK, CBT is free on the NHS and privately about £80 to £125 a session; hypnotherapy is about £50 to £90. In the US, psychotherapy averages about $143 a session.

Which is better for phobias?

Exposure-based CBT has the strongest research for specific phobias. Some people also use hypnotherapy to relax and rehearse facing the fear.

Can I try CBT or hypnosis on my own?

Yes. CBT workbooks, apps and online courses are widely used, and self-hypnosis recordings and apps let you try hypnosis at home.

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Key Takeaways

• CBT is a structured talking therapy; hypnotherapy uses a relaxed, focused state with suggestions and imagery.
• CBT has one of the largest research bases of any therapy, especially for anxiety and phobias.
• Hypnosis has good research for some uses, such as IBS, and works especially well combined with other approaches.
• Adding hypnosis to CBT has been found to improve results compared with CBT alone.
• CBT is free on the NHS in England; private sessions of either usually cost about $70 to $170.
• Choose by the style that suits you, or look for a therapist who combines both.

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Explore More on Self Help Supermarket

Use these pages alongside this one:

• CBT: The Complete Guide – techniques, worksheets and how to start
• CBT hub – videos, apps, books and directories we have checked
• Hypnosis: The Complete Guide – hypnotherapy and self-hypnosis explained
• Hypnosis hub – recordings, apps and directories we have checked
• Anxiety – every method for easing worry, in one place
• Fear and Phobia – approaches for fears and phobias
• Self-Hypnosis Writing – write and record your own scripts
• Browse all self-help techniques – compare every method on Self Help Supermarket.

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Sources

1. National Institute of Mental Health (NIH). Psychotherapies. https://www.nimh.nih.gov/health/topics/psychotherapies
2. National Institute of Mental Health (NIH). Phobias and phobia-related disorders. https://www.nimh.nih.gov/health/publications/phobias-and-phobia-related-disorders
3. NHS. Cognitive behavioural therapy (CBT). https://www.nhs.uk/tests-and-treatments/cognitive-behavioural-therapy-cbt/
4. National Center for Complementary and Integrative Health (NIH). Hypnosis. https://www.nccih.nih.gov/health/hypnosis
5. Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. (2012). The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognitive Therapy and Research. https://doi.org/10.1007/s10608-012-9476-1
6. Wolitzky-Taylor KB, Horowitz JD, Powers MB, Telch MJ. (2008). Psychological approaches in the treatment of specific phobias: a meta-analysis. Clinical Psychology Review. https://pubmed.ncbi.nlm.nih.gov/18410984/
7. Valentine KE, Milling LS, Clark LJ, Moriarty CL. (2019). The efficacy of hypnosis as a treatment for anxiety: a meta-analysis. International Journal of Clinical and Experimental Hypnosis. https://pubmed.ncbi.nlm.nih.gov/31251710/
8. Kirsch I, Montgomery G, Sapirstein G. (1995). Hypnosis as an adjunct to cognitive-behavioral psychotherapy: a meta-analysis. Journal of Consulting and Clinical Psychology. https://pubmed.ncbi.nlm.nih.gov/7751482/
9. Zhu JM, Huntington A, Haeder S, Wolk C, et al. (2024). Insurance acceptance and cash pay rates for psychotherapy in the US. Health Affairs Scholar. https://doi.org/10.1093/haschl/qxae110
10. The Therapist Finder (2026). How much does therapy cost in the UK? https://thetherapistfinder.com/how-much-does-therapy-cost-uk/
11. Central Valley Hypnotherapy, California. How much does hypnosis cost? (price list). https://www.centralvalleyhypnotherapy.com/post/how-much-does-hypnosis-cost-price-guide
12. Cancer Research UK. Hypnotherapy. https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/hypnotherapy

Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.