When was the last time you were completely engrossed in a movie or book? If that’s the case, you might have been in a hypnotic trance, which happens to everyone sometimes. Likewise, when you suffer from anxiety, you can perform self hypnosis for stress and anxiety. With this, you could achieve your goals with the help of self-hypnosis by just listening to your own suggestions.
Let’s talk about how you can do self-hypnosis by yourself.
What is Self Hypnosis?
One way to achieve a state of profound calmness and focused attention is through self-hypnosis. This is an excellent way to alleviate stress, anxiety, and other mental health issues because your subconscious mind is more open to beneficial thoughts and visualizations when you’re in this state.
6 Easy Steps to Performing Self Hypnosis for Stress and Anxiety
The benefit of self-hypnosis is that a therapist is not required to carry it out. This is something you can do by yourself. To succeed, all it takes is practice. So, let’s find out how you can perform self hypnosis for stress and anxiety relief.
1. The First Steps
The first step in learning self-hypnosis is to choose a peaceful area where you won’t be interrupted. For a moment of inner peace, close your eyes, sit or lie down comfortably, and breathe deeply and slowly.
2. Get into a Trance State
The next step is to zero in on something specific—a candle flame, a particular area on the wall, etc.—in the room. While you keep breathing deeply, let go of any stress or stiffness in your body and let your body relax entirely.
3. Make Use of Visuals and Pictures
When you are completely at ease, the next step is to employ your imagination to enter a deeper trance state. Picture yourself in a nice and relaxing setting, such as a quiet beach or a verdant forest. Let yourself be completely enveloped in the feelings of relaxation and serenity as you imagine yourself in an environment of warmth, light, and calm.
4. Hold Optimistic Beliefs
While you’re in this calm frame of mind, it can be beneficial to repeat encouraging words or affirmations to yourself. A few examples of personal affirmations include:
- “I am calm and centered.
- “I release all tension from my body.”
- “I am in control of my thoughts and emotions.”
Let these affirmations penetrate into your subconscious mind by repeating them silently or aloud.
5. Get Back to the Conscious Mind
Return to your normal state of consciousness gradually after you have relaxed deeply and visualized for a few minutes. You can reawaken your senses by slowly opening your eyes, taking a few longer breaths, and gently stretching your body.
6. Make Self Hypnosis a Part of your Daily Life
Consistent practice is key to reaping the benefits of self-hypnosis. Make it a habit to practice self-hypnosis for a few minutes every day, ideally in the same spot and at the same time. The process of self-hypnosis gets easier and more successful with regular practice.
This is how you can perform self hypnosis for stress and anxiety. For some people, it’s difficult to induce a state of self-hypnosis. But take it easy and don’t force anything; just let things happen as they will. After some practice, you can learn it. Otherwise, you can ask for help from a licensed hypnotherapist.
Requirement of Self Hypnosis for Stress and Anxiety Relief
There are certain requirements that can make self-hypnosis effective for you. Such requirements are as follows:
Motivation:
It is quite challenging to perform self-hypnosis without the right kind of drive.
Relaxation:
The person must be completely at ease and make sure to dedicate time to carry out this task. Furthermore, it is essential to remove any potential distractions, as undivided focus is required.
Concentration:
To make progress, one must maintain undivided attention on a single image at a time.
Direction:
If the user has a certain objective in mind, they can use this option to focus their efforts. The key is for the person to focus on seeing the end outcome in their mind.
Final Thoughts
So, if you are an anxious person, you can learn self hypnosis for stress and anxiety. When you do this, you will feel better about yourself, more confident, and less anxious.
However, if you are already taking medicine for anxiety along with this therapy, you may always buy anti anxiety medication online.
References
- Wu M, Li C, Hu T, Zhao X, Qiao G, Gao X, Zhu X, and Yang F (2024). Effectiveness of Telecare Interventions on Depression Symptoms Among Older Adults: A Systematic Review and Meta-Analysis. JMIR Mhealth Uhealth, 12:e50787.DOI: 10.2196/50787
- Syazwina Muhammad Khir, Wan Mohd Azam Wan Mohd Yunus, Norashikin Mahmud, Rui Wang, Siti Aisyah Panatik, Mohammad Saipol Mohd Sukor, & Nor Akmar Nordin (2024) Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review, Psychology Research and Behavior Management, 17: 345–365J, and, DOI: 10.2147/PRBM.S437277
- Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sciences. 2023; 13(2):256. https://doi.org/10.3390/brainsci13020256
Frequently Asked Questions
What Is The Best Treatment For Anxiety And Depression?
There are a lot of different ways to deal with depression and anxiety. Exercise, practicing mindfulness, relaxing, changing habits, or deep breathing are all examples of such methods. However, among all sorts of treatments, cognitive-behavioral therapy (CBT) is considered the best treatment yet.
What Are The Risk Factors For Anxiety?
Anxiety disorders can develop in anyone after experiencing any kind of stressful event. However, generic examples like bad experiences in life, a history of mental illness, or being shy and nervous as a child can put most people at risk for anxiety and sadness.
What Are The Major Causes Of Anxiety And Depression?
Anxiety and depression do not have one common cause. Generalizing one primary cause is not possible. Every person’s experience with anxiety and depression is unique. However, a combination of genetic, environmental, and psychological factors generally contribute to anxiety and depression.
Therefore, the main causes of depression and anxiety are stressful and traumatic life experiences, medical problems, substance misuse, social variables, hormonal changes, and thought patterns.
