how hypnosis helps in transforming body image and regulating emotions
Donato Giuseppe Leo, PhD, DHP Acc.Hyp. & Nicola Chan
The unrealistic beauty standards spread today by social media negatively affect body satisfaction among men and women, leading to poor body image and low self-esteem.
These internalized negative beliefs lead many people to a distorted perception of their appearance and diminished self-worth, especially in adolescents.[1] These struggles can deeply impact mental health, relationships, and quality of life.
We know that beliefs and emotions influence behavior, with negative self-beliefs and lack of emotional regulation being responsible for poor coping mechanisms and dysfunctional behaviors. Hypnosis can support behavioral changes, acting not only to reinforce emotional control but also to reshape core beliefs, leading to adaptive behavior. This makes hypnosis an empowering and transformative tool for changing negative body image.
In this article, we briefly explore how societal standards and life experiences can contribute to the formation and radicalization of beliefs that impact our body image. We will also explain how hypnosis can serve as an empowering tool to transform negative beliefs into more positive ones.
What are body image and self-esteem?
Our body image is the way we perceive, think, and feel about our physical appearance.[2]
People with a negative body image are more prone to critical self-evaluation, also presenting higher body dissatisfaction and feelings of dissatisfaction towards perceived flaws.
Self-esteem instead refers to our overall sense of personal value and self-worth.[3] People with low self-esteem often manifest feelings of inadequacy and self-doubt, also tending to find it difficult to assert their needs.
The connection between body image and self-esteem is a close one. On the one hand, a negative body image can deeply affect self-esteem, and on the other hand, having low self-esteem makes people more susceptible to external validation and other people's opinions, which increases their reaction to societal pressures about appearance.
It is also important to note that the desire to control our body image is rarely about the body image per se. People are not born hating their bodies, but they learn to due to societal pressures and the beauty standard, which deeply affect body image. Low self-esteem, an external locus of evaluation (i.e., the tendency to attribute life outcomes to external factors),[4] and past trauma (e.g., bullying, racial discrimination)[5] can all affect how we perceive our body and our desire to fit societal standards. Indeed, it is the need for acceptance and love that pushes people to embrace a specific body image.
Dieting and exercise are often sold as the solution, with people trying to mold their bodies into what they believe is desirable. However, this rarely addresses how people "perceive" their bodies, especially about their core beliefs. This highlights the importance of helping people change their mindset rather than focusing on changing their bodies.
Core beliefs and their influence
Core beliefs are the deep-seated perceptions that we hold about ourselves and that operate below our conscious awareness, shaping the image we have of ourselves.[6]
These beliefs emerge from early life experiences, family dynamics, and cultural and social influences.
Negative and limiting core beliefs can significantly impact our self-esteem and body image, instilling internalized truths that shape the way individuals perceive their bodies, interact with the world, and interpret social feedback. Examples of negative beliefs may be affirmations such as:
"I can only be loved if I look a certain way."
"My value is based on the way people perceive me."
"I will never be good enough."
Emotional dysregulation and negative self-perception
Emotional regulation is our ability to understand, manage, and respond to emotions in a healthy and flexible way.[7] People with poor body image and self-esteem often experience heightened emotional sensitivity (especially to criticism about their appearance), an increased level of chronic stress, anxiety, or sadness due to body-related thoughts, and avoidance behaviors (e.g., social withdrawal).
Overwhelming and unprocessed emotions can lead to maladaptive (unhealthy) coping mechanisms (i.e., strategies, behaviors, and patterns that people use to manage emotions, challenging situations, and stress). This can lead to behaviors such as obsessive mirror-checking, constant comparison, or body shame. The ability to regulate emotions effectively plays a crucial role in breaking these cycles of thought, thereby facilitating self-acceptance.
The role of hypnosis in working with body image and self-esteem
Hypnosis is a state of consciousness characterized by focused attention, reduced peripheral awareness, and an increased tendency to accept suggestions.[8]
During hypnosis, people experience a deep state of relaxation, allowing them to focus on their inner thoughts and feelings, which helps reshape their internal dialogue.
When administered by a qualified therapist, hypnosis can be used to access this state to facilitate emotional healing and personal growth (hypnotherapy).
Hypnotherapy is a valid tool for promoting profound and lasting changes in how people perceive themselves.[9, 10] During hypnotherapy, people can uncover and challenge negative beliefs about their body and self-worth (cognitive restructuring), helping them internalize empowering messages that aim at self-acceptance and confidence (ego-strengthening). Imagery techniques can also help in integrating a more balanced self-image.
Additionally, by promoting emotional regulation, hypnotherapy helps individuals who face social pressure and internal struggles. Indeed, hypnosis is effective in calming the nervous system[11] and increasing emotional resilience (i.e., our ability to adapt to stress, adversity, or trauma) and stress coping.[12, 13] This helps individuals develop a greater awareness of emotional triggers related to body image, learn how to put things in perspective, and respond with compassion (instead of self-criticism), thereby accessing a state of inner calm that decreases their reactivity to external opinions and judgments.
Many people engage in negative and repetitive behaviors that reinforce their poor body image (e.g., negative self-talk and compulsive comparison). Hypnosis can also assist in interrupting harmful thought patterns and behaviors,[14] breaking the cycle of self-judgment. Moreover, by mental rehearsal of positive scenarios, hypnosis can help build confidence and increase self-esteem. This process helps recondition habitual responses, providing the space for personal growth and self-respect.
Finally, hypnosis is also effective in nurturing self-compassion,[15] a characteristic often lacking in people with low self-esteem. Shifting from self-criticism to self-acceptance is a key step in improving body image and self-esteem. Through hypnosis, individuals can develop a connection with a compassionate inner voice, focusing on their strengths and qualities that transcend physical appearance, and ultimately embrace their identity regardless of societal standards.
Dispelling myths about hypnosis
Hypnosis is often associated with stage performance and mystic practices, leading to several misconceptions and myths[16, 17] that affect its perception from the public and its integration into healthcare.
For example, it is often thought that hypnosis involves losing control, leading to a state of unconsciousness similar to sleep, or that hypnosis is mind control that makes people do things against their will (e.g., the "they will make me cluck like a chicken" myth). It is also commonly thought that hypnosis is only effective in gullible people.
But in reality, in the context of therapy, hypnosis is a safe practice that can help people reach a renewed sense of self. There is no mind control during hypnotherapy, as individuals remain conscious, aware, and in control the whole time. It is a collaborative process that requires consent and willingness to engage, and it has nothing to do with being gullible, as the majority of people can experience it with the right intention and guidance.
Hypnotherapy and holistic personal development
Body image and self-esteem can benefit from multi-dimensional approaches, with hypnotherapy supporting and benefiting from additional therapeutic approaches such as cognitive-behavioral therapy (CBT), self-reflection and journaling, mindfulness and meditation, and movement and embodiment practices.
A holistic approach to personal development can only enhance the effectiveness of hypnotherapy, promoting progress and sustainability of the intervention.
Hypnotherapy, CBT, and other coaching methods can help to change the internal locus, enabling the person to feel empowered despite their body image, thus disregarding the beauty standard and focusing on what they value the most (e.g., to be loved or to be accepted). This, in turn, helps them find more effective strategies toward their goal rather than only trying to fit societal standards.
Despite the influence dictated by social conditioning, navigating body confidence and authenticity in society is something people can learn.
“If we change the way we look at things, the things we look at change.”
-Wayne Dyer
Hypnotherapy can help us become aware and conscious consumers of the misinformation and unethical promotion of diets and unobtainable beauty standards.
Conclusions
Internal beliefs, emotional experience, and social and cultural conditioning are the main factors concerning struggles with body image and self-esteem. The unrealistic standards to which we are exposed from a young age shape our perception of self-worth and physical appearance, becoming internalized over time, forming unconscious narratives that reinforce the sense of inadequacy and disconnection from one's own body.
Hypnosis can help shift these inner patterns, offering a safe and effective way to help people cultivate a more loving and empowered relationship with themselves. Thanks to its ability to rewire limiting beliefs and support emotional resilience, hypnosis is a beneficial ally in the personal journey toward self-acceptance. Through hypnotherapy, people can reclaim their inner peace, identity, and personal truth by silencing the inner critic and accepting themselves for who they truly are.
Reference List
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3.Mruk, C.J., Self-esteem research, theory, and practice: Toward a positive psychology of self-esteem. 2006: Springer Publishing Company.
4.Di Corrado, D., et al., The influence of self-efficacy and locus of control on body image: a path-analysis in aspiring fashion models, athletes and students. International Journal of Environmental Research and Public Health, 2021. 18(11): p. 6128.
5.Duarte, C., J. Pinto-Gouveia, and R.J. Stubbs, The prospective associations between bullying experiences, body image shame and disordered eating in a sample of adolescent girls. Personality and Individual Differences, 2017. 116: p. 319-325.
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7.Gross, J.J., The Emerging Field of Emotion Regulation: An Integrative Review. Review of General Psychology, 1998. 2(3): p. 271-299.
8.Elkins, G.R., et al., Advancing research and practice: The revised APA Division 30 definition of hypnosis. American Journal of Clinical Hypnosis, 2015. 57(4): p. 378-385.
9.Barton, D.L., et al., Phase II randomized controlled trial of hypnosis versus progressive muscle relaxation for body image after breast or gynecologic cancer. Breast Cancer Res Treat, 2019. 178(2): p. 357-365.
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15.Khazraee, H., et al., The Effectiveness of Mindful Hypnotherapy on Depression, Self-Compassion, and Psychological Inflexibility in Females with Major Depressive Disorder: A Single-Blind, Randomized Clinical Trial. Int J Clin Exp Hypn, 2023. 71(1): p. 63-78.
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About the Authors
Donato Giuseppe Leo, PhD, DHP Acc. Hyp., is a hypnotherapist, researcher, and public speaker based in the UK. Donato is a Certified Hypnotherapist and a member of the International Hypnosis Association. As a hypnotherapist, Donato is particularly interested in the role that hypnosis has in reducing anxiety. His current research focuses on the effects that hypnosis and emotional stress have on the cardiovascular system.
Donato is also interested in how sociocultural factors affect the perception of altered states of consciousness in different contexts.
Donato is also the author of the book “Beyond the Pendulum: Myths and facts about hypnosis”, which looks at the science behind hypnosis and debunks some of its common myths. The book is available on Amazon: https://amzn.eu/d/5xFeD4v
You can find more information on Donato’s work on his website and social media profiles:
Insta: @d.g.leo
LinkedIN: @donato-giuseppe-leo
Nicola Chan is a body confidence specialist based in the UK with over 20 years’ experience in the fitness industry and 10 years as an NLP Master practitioner. She specializes in supporting people with disordered eating and body image struggles, helping them rebuild self-esteem and create a more compassionate relationship with their bodies.
Through her company Wai Shee Moves: Mind & Body Ltd, Nicola combines movement, mindset, and lived experience to empower clients to redefine beauty on their own terms.
You can find more information on Nicola’s work on her website and social media profiles:
Insta: @body_confidence22
LinkedIN: @waishee-coaching
Authors' Disclaimer: The information contained in this article is provided for general information and educational purposes only. Although the authors have made every effort to ensure that the information here reported was correct at press time, the authors assume no responsibility for errors, inaccuracies, omissions, or any other inconsistencies herein and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause. The information provided here is not meant as a substitute for direct expert assistance. If expert assistance is required, the services of a competent professional should be sought. Hypnosis and hypnotherapy are not a substitute of medical, psychological, or psychiatric care. Always consult your family doctor before starting hypnotherapy.
