By Olivia Walford, Clinical Hypnotherapist (AHA), Author & Trainer – Hypnotherapist in Melbourne, Bayside & Online
If willpower were enough, you’d be done by now
If you’ve ever sworn “That’s it, I’m stopping” and then found yourself lighting a cigarette after a stressful day, pouring a drink you didn’t plan to have, or standing in front of the pantry looking for something sweet – you’re in good company. Most people don’t struggle because they’re weak. They struggle because habits and cravings live in the subconscious, and the subconscious runs far more of our daily behaviour than we realise.
This article explains, in clear Australian English, how clinical hypnotherapy may help you change your relationship with smoking, alcohol or sugar by working directly with the mind–body patterns that drive urges. We’ll keep it ethical, evidence-informed and practical – no scare tactics, no grand promises, and no prices (that’s covered elsewhere on our site). You’ll learn why cravings feel so compelling, how sessions work, and simple tools you can start using today.
Important: This information is general and does not replace medical advice. If you’re concerned about substance dependence, withdrawal risks, or your health, please speak with your GP or an appropriate health professional.
Cravings 101: why you keep doing what you don’t want to do
Cravings are not character flaws. They’re learned brain loops. Over time, your brain pairs a trigger (stress, boredom, social cues, 3pm slump) with a behaviour (smoke, drink, snack) that delivers a reward (temporary relief, comfort, stimulation). The loop looks like this:
Trigger → Urge → Behaviour → Reward → Stronger habit
Each repetition strengthens the neural pathway. That’s why willpower alone can feel like paddling upriver – you’re fighting a well-worn track in the subconscious.
Hypnotherapy doesn’t argue with the track. It helps you lay a new one: calmer body, clearer choices, and rewarding alternatives so the old loop loses power.
How hypnotherapy may help with cravings (in plain English)
Clinical hypnotherapy uses focused relaxation to create a calm, receptive state where your subconscious becomes more open to helpful, carefully worded suggestions. In this state we aim to:
- Settle the nervous system
Cravings intensify when you’re stressed or depleted. By teaching your body to shift from “fight or flight” to rest and digest, urges often feel less urgent. - Interrupt the cue-urge chain
We help your mind recognise triggers earlier and insert a pause. In that pause, you can choose a different action. - Rewire associations
Instead of “stress → smoke/drink/sugar”, we build new links such as “stress → breathe → brief movement → water/tea → clear head”. The goal is to make the better choice feel natural, not forced. - Strengthen identity
Language matters. “I’m trying to quit” keeps the old identity alive. Hypnotherapy encourages a shift toward “I’m becoming a calmer, clearer version of myself who chooses differently.” - Rehearse success
We mentally practise real situations (after work, parties, the supermarket aisle) while you’re calm, so your brain predicts a steadier response when it counts.
Hypnotherapy is collaborative and complements, not replaces, medical or psychological care. For alcohol or medication-related issues, always consult your GP.
Our Melbourne approach (Bayside & online)
At Hypnotherapist in Melbourne, we tailor sessions to your goals, history and lifestyle. Whether your priority is cigarettes, after-work wine, weekend bingeing, or the afternoon sugar spiral, your plan is personalised and practical.
A typical pathway includes:
- Clarity session
We map your triggers, routines, high-risk times and what a “win” looks like for you. We may suggest additional supports (GP check-in, nutrition tweaks, sleep strategies). - Guided hypnotherapy
You’ll experience deep, comfortable relaxation while we deliver targeted suggestions that support craving control, calm coping and a stronger, healthier identity. - Skills for everyday life
Short audios, breathing patterns, grounding techniques, and micro-habits that slot into busy Melbourne schedules. - Check-ins & adjustments
We review what’s working, refine scripts, and reinforce progress. Some people prefer a short, focused burst; others choose steadier support. We’ll discuss what fits best.
Sessions are available in person at our Bayside Melbourne clinic (serving Brighton, Sandringham, Hampton, Highett, Beaumaris and surrounds) and online via secure Zoom across Australia.
Smoking, alcohol and sugar: different habits, similar roots
Although the substances differ, the habit loop is remarkably similar. Here’s how we tailor support for each.
1) Smoking & vaping
Typical triggers: morning routine, after meals, driving, coffee, social breaks, stress spikes.
Hypnotherapy focus:
- Decoupling rituals (coffee without smoke, driving with breath pattern, new break routine)
- Breathwork to satisfy the body’s “inhale–exhale” ritual without nicotine
- Identity shift from smoker/vaper to a person who values fresh air, clear breathing and freedom
- Environmental tweaks (car, balcony, work breaks) to reduce automaticity
- Recovery plan for slips that avoids the “stuff it, I’ve failed” spiral
Simple practice now:
When the urge hits, do 5 rounds of 4-4-6 breathing (in 4, hold 4, out 6), then change your posture (stand tall, roll shoulders, slow steps). Most urges peak and pass within minutes.
2) Alcohol (after-work or social drinking)
Typical triggers: end-of-day unwinding, cooking dinner, social events, stress relief, weekend cues.
Hypnotherapy focus:
- Replacing the “pressure release” ritual with relaxing alternatives that still feel rewarding (warm shower, stretch, herbal tea, brief walk, music)
- Urge surfing – ride the first 20 minutes without acting; many urges fade when you don’t feed them
- Boundary language you can actually say out loud (“I’m good for now”, “I’m the driver tonight”)
- Sleep support – better sleep often means fewer next-day cravings
- Values-based identity – showing up present for family, sport, morning energy, work clarity
Important: If you suspect physical dependence or experience withdrawal symptoms, seek GP guidance before making changes.
3) Sugar & snacking (the 3pm spiral)
Typical triggers: fatigue, emotions, long gaps between meals, desk grazing, supermarket cues.
Hypnotherapy focus:
- Hunger vs. habit – help your body read true hunger cues and soothe emotion-driven urges differently
- Mindful interruption at supermarket and pantry door (pause, breath, water first, a brief walk to reset)
- Taste reset rehearsal – genuinely enjoying smaller portions or different textures/flavours
- Identity work – from “I have no self-control” to “I make steady choices that support my energy”
- Sleep & stress – because tired brains chase quick fuel
Micro-habit: Pair the afternoon drink (tea/water) with 2 minutes of breath and one protein-rich snack if hungry. If not hungry, try five slow squats or a short outside look to change state.
Why identity matters more than motivation
Motivation is a mood. Identity is who you are becoming. Hypnotherapy uses language that supports an identity shift:
- From “I’m trying to quit” → “I’m choosing clear air and a calm body.”
- From “I can’t say no at parties” → “I go at my pace and leave clear-headed.”
- From “I have no off-switch with chocolate” → “I pause, check in, and choose what truly helps.”
When identity changes, choices follow more easily. You’re not fighting yourself; you’re acting in alignment.
The nervous system piece (because your body has a vote)
Cravings are state-dependent. Stress, poor sleep, dehydration, and skipped meals all nudge you toward quick-relief behaviours. We’ll help you:
- Sleep better (wind-down routine, light exposure, steady wake time)
- Breathe slower (longer exhales tell your body “safe”)
- Move a little, often (walks, stretching, stairs – changes state fast)
- Hydrate (thirst masquerades as hunger or coffee cravings)
- Eat regularly (steady blood sugar = steadier choices)
Small, consistent tweaks beat heroic bursts. Hypnotherapy is the glue that helps these habits stick.
What a session feels like
Most people describe sessions as deeply relaxing: eyes closed or softly open, comfy chair, calm voice, and time feels different (many say it flew). You remain aware and in control. You can move, speak, or open your eyes at any time. Afterwards, people often feel lighter, clearer and more focused on the next small step.
If you slip – read this first
Slips happen. They’re data, not drama. The fastest way back on track is to notice without shame and re-enter the plan:
- Call it a slip, not a collapse.
- Hydrate and breathe (five rounds of 4-4-6).
- Do the next right thing (fresh air, brief walk, nutritious meal, early night).
- Review the cue that tripped you and add one safeguard (text a friend, change the route home, prep a 5pm alternative).
In sessions we build a Relapse-Resilience Map so you can bounce back quickly.
Frequently asked questions
Will I lose control during hypnosis?
No. Hypnosis is not sleep or mind control. You remain aware and in charge. It feels like guided relaxation with a purpose.
How many sessions will I need?
Everyone’s different. Some people notice meaningful shifts over a small number of sessions; others prefer more support, especially when stress is high. We’ll discuss a plan that suits your goals and timeline.
Can I work on more than one habit at once?
Sometimes yes, though it can be easier to start with the most disruptive habit and add the next once you’re steady. We’ll tailor this together.
Will hypnotherapy remove cravings completely?
Cravings are part of being human. Our aim is to reduce their intensity and frequency, increase your choice in the moment, and help you recover quickly when urges appear.
Is online hypnotherapy effective?
Many people find online sessions convenient and comfortable. You’ll need a private space, stable internet and a pair of headphones.
What about alcohol withdrawal risks?
If you’re drinking heavily or daily, consult your GP before changing patterns. Your safety comes first.
Do you coordinate with other professionals?
Yes. We’re happy to collaborate with your GP, psychologist, dietitian or coach where appropriate.
Self-support toolkit (use today)
The Two-Minute Reset
- Sit or stand tall.
- 4-4-6 breath x 5 rounds.
- Name five things you can see.
- Drink a glass of water.
- Ask: “Am I hungry, thirsty, tired, stressed, or bored?” Respond to that need first.
Five Alternatives List
Write five quick replacements for your top trigger time (e.g., after work):
- Short walk around the block
- Shower + clean tee
- Herbal tea + music
- 10 push-ups or wall stretches
- Call someone who supports your goal
Place the list where the old behaviour lived (balcony, pantry, couch).
Supermarket Tactic
Shop once, list in hand, never hungry, and stick to the outer aisles. Add one “treat on purpose” if you wish – mindfulness beats mindlessness.
Crowd Strategy
Before the event, decide your number, your pace, and your exit. Practise your phrases: “I’m good for now,” “I’m the driver,” or “Water for me tonight.”
Online or in-clinic: choose what helps you follow through
Some clients love the ritual of visiting our Bayside Melbourne clinic; others prefer online convenience. The “best” option is the one you’re most likely to use consistently. We’ll support you either way.
Local to Bayside? We’re nearby
We work with clients across Brighton, Sandringham, Hampton, Highett, Beaumaris, Cheltenham and surrounding suburbs, with online sessions for regional Victoria and interstate. Our space is quiet, welcoming and confidential.
Ethics & safety (how we practise)
- We follow Australian hypnotherapy guidelines and AHA standards
- We make no cures or guarantees
- We encourage medical/psychology support where appropriate
- We maintain confidentiality and obtain informed consent
- We use supportive, evidence-informed language and avoid sensational claims
A steadier story is possible
You don’t need to be perfect to change. You need a clear plan, a calmer body, and a way to make the next choice easier than the old one. Hypnotherapy offers a respectful, practical path to update the habits you’re ready to release – and to support the calmer, clearer version of you that’s ready to lead.
If you’d like a warm chat about where to begin, we’re here.
Book a Session or get in touch with our Melbourne hypnotherapy clinic (in-person Bayside & online Australia-wide).
Further reading (reputable AU resources)
- Head to Health (Australian Government) – headtohealth.gov.au
- Alcohol & Drug Foundation – adf.org.au
- Quit – quit.org.au
- Beyond Blue – beyondblue.org.au (stress, anxiety and sleep)
(Links provided for general information only.)