Self-hypnosis and Hypnotherapy: What it is and how to do it

Self-hypnosis or hypnotherapy can be a successful way of reducing stress and opening the mind to new ideas or thought processes. Hypnotherapy is essentially a way of reprogramming how we think.

Self-hypnosis involves becoming highly focused and absorbed in the experience while giving yourself positive suggestions about ways to reach your goals. It can be a most empowering practice as you learn to have better control of your thoughts and reactions while enjoying the physical and emotional benefits of the relaxation that is typical of self-hypnosis techniques.

What can one accomplish with self hypnosis?

When you are focused and motivated to accomplish a goal, and most effectively use your abilities, you are at the peak of your personal power. Self-hypnosis helps you to use that power to learn new skills more easily, become more creative, tolerate pain, and face the unknown with greater confidence

Self-hypnosis is a means of learning to focus yourself, motivate yourself, enhancing your self-awareness, and making the best use of your innate skills. The concept of self-hypnosis is all about developing and using your focus in a goal-directed fashion.

Steps to perform self hypnosis

Below are commonly employed steps to perform self-hypnosis.

1. Find a comfortable place

First, make sure you feel physically comfortable as this will help you relax. Sit in a soft chair with your legs and feet uncrossed. You may also lie down although this method may lead you to simply fall sleep. Loosen any tight clothing and avoid eating large meals so you don’t feel bloated and uncomfortable. Ensure you will not be interrupted for 20-30 minutes during the hypnosis.

2. Relax and use a hypnotic induction

Enter the hypnotic state with a common technique known as progressive muscle relaxation. With this, focus awareness upon any tension stored in parts of the body, and release tension sequentially. Begin with your hands and arms; then move down to your back, shoulders and neck, then stomach and chest and legs and feet.

Visualise the tension dissolving or evaporating away, or slowly tense then relax the muscles. The feeling of deep, pleasant, comfortable relaxation is an excellent starting point to begin self-hypnosis.

3. Introduce a suggestion

In the focused and relaxed state of hypnosis, you can pay deeper and fuller attention to the suggestions you want to give yourself for self-improvement. These can be simple but clear statements you offer yourself about what you might do differently; or how you might react differently in some challenging situation; or how you might come to think differently about yourself or some circumstance. These ‘post-hypnotic suggestions’ can help you achieve your goals. Some common examples of goals addressed in self-hypnosis include:

• Improving confidence and self-esteem
• Overcoming anxiety
• Overcoming addiction
• Fears and phobias
• Visualising a goal or action
• also Sleeping better

This is a short list, but suggestions can focus on any area of your life in which you hope to initiate a mental shift.

Post-hypnotic suggestions in the form of affirmations, a common self-hypnosis approach, include:

• I am confident and assertive when speaking to others
• I feel calm, confident and relaxed

4. Return to your usual level of alertness

After providing the suggestions, you can become more alert and aware by counting to five while telling yourself you are becoming aware of your surroundings. At the count of five, you can open your eyes and stretch out your arms and legs and go on with your day.

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