Transforming Eating Habits with CBT-Hypnotherapy

Have you ever found yourself reaching for a chocolate bar even though you weren’t hungry?

Or finishing an entire bag of crisps while scrolling through your phone, only to feel guilty afterwards?

Changing eating habits isn’t just about willpower; it’s about understanding the intricate relationship between our minds, emotions, and behaviours.

This is where Cognitive Behavioural Therapy (CBT) hypnotherapy can make all the difference.

As someone with a background in nutrition and behavioural biology, I’ve always been fascinated by how our habits form and why they’re so hard to break. My academic journey—from studying Biology at Utrecht University to defending my PhD on the Great Ape diet and its relevance to the evolution of the human diet—gave me a deep understanding of what we eat and why. But it wasn’t until I trained as a Cognitive Behavioural Hypnotherapist that I discovered the profound impact our mind has on our eating behaviours.

CBT hypnotherapy is an approach grounded in solid research, combining the structure and techniques of CBT with the focused and deeply relaxed state of hypnosis. It’s a method built on scientific findings about its effectiveness in treating various issues and the broader principles of psychology. By weaving together evidence from both experimental and clinical research, this approach targets habits and behaviours in a way that’s both practical and transformative.

Many people are surprised to learn that hypnosis is an established area of study within psychology. Renowned universities like Harvard, Stanford, Berkeley, and University College London have dedicated labs and publish their findings in specialized journals. This research examines not only the mechanisms of hypnosis but also its applications in improving health and wellbeing. While CBT hypnotherapy is rooted in science, its concepts and techniques are distilled into simple, actionable steps—making it accessible and relatable to clients.

For example, if you tend to reach for sugary snacks when you’re stressed, CBT hypnotherapy can help you identify the emotional triggers behind this behaviour and replace it with healthier coping mechanisms. I’ve seen this transformation in both my clients and myself. Growing up, I had my own challenges with hormonal imbalances. I found that these imbalances often influenced my eating habits in unexpected ways. Through self-reflection and the techniques I’ve mastered as a nutritionist and hypnotherapist, I’ve learned to rewrite my relationship with food and manage these challenges effectively.

Mindfulness and acceptance can beautifully be integrated into CBT hypnotherapy. Instead of judging yourself for craving a sugary treat, you for example learn to observe the thought and let it pass without acting on it. Hypnosis can amplify this process by calming the mind and creating a state of heightened focus, making it easier to internalize new, healthier habits.

Another technique I often incorporate is inspired by a protocol for habits. This approach emphasizes identifying the exact cues that trigger unwanted eating behaviours and replacing them with a new, incompatible response. For example, if you’re accustomed to snacking while watching TV, we might work together to establish a different habit—such as sipping herbal tea or engaging in a relaxing breathing exercise. Under hypnosis, this replacement behaviour can be rehearsed, making it more of a natural way of acting and behaving in real-life scenarios. The protocol’s structured focus on awareness, competing responses, and reinforcement perfectly complements the strenghts of hypnotherapy.

Mental rehearsal is another powerful tool. Under hypnosis, you can vividly imagine yourself making healthier choices, like preparing a nourishing meal or enjoying a walk instead of snacking. These mental rehearsals train your brain to act differently in real-life situations, making the desired behaviour feel natural and achievable.

I’m also a firm believer in integrating practical strategies from my nutrition training. For instance, understanding how certain foods affect blood sugar levels or learning how to structure meals for sustained energy can complement the mindset shifts achieved through hypnotherapy. In my practice, I often combine these approaches, creating personalized plans that address both the mental and physical aspects of eating.

As a mum of two energetic and self-assured girls, I’m reminded daily of how our habits shape the little ones watching us. My daughters often join me in experimenting with new dishes, raw chocolate treats, and turmeric lattes—not always a great success, but through these small rituals, I aim to instil a positive relationship with food that’s rooted in joy and nourishment.

Changing eating habits is a journey, and it starts with self-compassion. Whether you’re looking to break free from emotional eating, reduce sugar cravings, or simply feel more in control of your choices, CBT hypnotherapy offers a gentle yet effective way forward. It’s not about perfection but progress—one mindful bite at a time.

As a Dutch native, I have fond memories of a traditional Dutch snack—herring, often served fresh with onions. While it may sound unusual to some, the real value in this tradition lies in how it encourages mindful eating. The simple act of savouring fresh, flavourful food and being fully present while eating can make a huge difference in how we relate to food. This mindful approach is essential for changing eating habits, as it helps us tune into our body’s signals and make conscious, healthier choices. CBT hypnotherapy can support this by increasing awareness and empowering us to build healthier eating habits over time.

If you're interested in exploring how nutrition and CBT hypnotherapy can help you manage your symptoms and improve your wellbeing, feel free to book a free 15-minute introduction call with me. I’d love to discuss how we can work together to support your journey.