Hypnosis indeed has many possibilities: you can use it to aid in smoking cessation, weight loss, anxiety reduction, mental disorder treatment, and much more. 

If hypnotherapy can be so beneficial, then self-hypnosis must also bring many benefits, right? 

This is the topic we will delve into today. Follow along to learn all about self-hypnosis! 

What is hypnosis?

Before delving into the topic of self-hypnosis, it is necessary to bring some fundamental explanations about what hypnosis is to leave no doubt. This is especially important because hypnosis has often been harmed by accusations of charlatanism or being a dangerous practice. But we are here to demystify the practice. 

According to the American Psychological Association, hypnosis is a state of consciousness that can be intentionally induced by a professional. From this, the subject has concentrated attention and reduced peripheral awareness, which generates a greater capacity for response to suggestion. 

In other words, under the guidance of a professional, the person is led to experience changes in sensations, perceptions, thoughts, or behavior, always focusing on a goal (usually therapeutic).

Hypnosis is recognized by the Medical Council and many others and can be clinically used by different professionals: psychologists, psychiatrists, physiotherapists, speech therapists, dentists, nurses, and doctors in general, as long as they are qualified and certified by a recognized institution in the subject. 

As the technique of hypnosis has been – and still is – widely used in “shows” or “magic” formats, sometimes it is understood as a supernatural power of the hypnotist with the sole purpose of encouraging people to have attitudes or thoughts they would not have in ordinary situations. And this can confuse the concepts. 

So to proceed, keep in mind that hypnosis is not a mystical state or sleep, not brainwashing, mind control, unconsciousness, or even a peculiar altered state. After all, a hypnotized person is always conscious, in control of themselves, and above all, capable of leaving hypnosis whenever they want. 

The myths circulating about hypnosis  

Be very careful with what you hear out there, as it is very common for some misconceptions to harm the true hypnosis process or even make it difficult for people to reach it. 

Here are some examples of what is (definitely) not true: 

“You will be forced to do something you don’t want to”

Obviously, this doesn’t happen, because for hypnotherapy, you need, above all, to want to be in that process. You wouldn’t go to a nutritionist and tell her you want to gain weight if your goal is exactly the opposite, right? 

“Hypnosis only works for those who are vulnerable or weak”

Never, because all people can be hypnotized, even if at different levels, since hypnosis is nothing more than being in a state of attention and high concentration. 

“You lose consciousness”

This doesn’t happen. At most, you might fall asleep from being very relaxed. 

“You will say things you don’t want or reveal your secrets” 

Imagine you are in a conventional clinical therapy session. You usually don’t want to tell the therapist a specific piece of information, but you know it’s important for your process, so you decide to share it – consciously. 

This is what can happen during a hypnosis session, and you will be fully in control to know what you want to say.

“You will get stuck and never return to your normal state”.

No, because there’s no “getting stuck”. 

As we’ve mentioned, hypnotherapy can help you in certain processes simply because you are in a state of great concentration and relaxation and, therefore, more open to incoming suggestions. 

It’s like doing a math exercise and being completely focused. 

You won’t remain in that state once you finish it, because it was momentary. In other words, whenever the hypnotherapy session ends, you will return to your routine normally. When you stop receiving stimuli, you naturally leave the hypnotic state.

And self-hypnosis: is it possible and beneficial?

Those who are more familiar with hypnosis often use it on themselves for therapeutic purposes, changing behaviors and habits harmful to health (mental, emotional, or physical). 

The technique can also work as an ally in relieving stress, anxiety, and even depression. 

Since hypnosis can still be characterized as a state of highly focused attention (and thus, as we mentioned, more susceptible to suggestions), it is entirely possible to perform it on yourself. 

But it is important to remember, of course, that you need to be willing, have willpower, and let yourself go. Let’s go through the steps!

Step by step for self-hypnosis

1. Define your goal

Before starting the process, have a clear definition of your goal. This way, you can have recurrence in the practice of self-hypnosis by maintaining suggestions that direct you towards achieving your goal. 

Understand: if you want to relax, you will use a specific suggestion that translates that, like, “now I feel calmer and feel each part of my body more relaxed”. 

This suggestion, of course, will vary according to your goal. In other words, it will be different if you are seeking smoking cessation or weight loss, for example. 

The previous example aims for relaxation. Thus, you should adapt it to what you wish to achieve with the technique.

2. Reduce all distractions around you

Make sure, before starting, that you are in a calm place, without disturbances around. 

Keep the phone, television, computer, and any equipment that might draw your attention away. Focus on yourself! 

3. Sit in a comfortable place, without crossing your legs or feet

It is preferable to be seated because lying down can make it easier for you to fall asleep (and this is not always the goal). 

Sit in a comfortable chair or armchair, always feeling quite at ease. Wear comfortable clothes, be without glasses or contact lenses, without shoes or with footwear that doesn’t bother you. 

4. Fix your gaze on a point on the ceiling

Look up and take a deep breath. But be careful not to tilt your head back or stretch your neck, to avoid pain. 

Choose a point and fix your gaze there, breathing deeply. Then, hold your breath longer than usual, and only then release it. 

Silently repeat to yourself the following suggestion: “My eyes are heavy, and I want to enter self-hypnosis now”. 

Perform this step a few times until your eyes actually feel heavy. Speak to yourself convincingly, smoothly, without pressure. Prefer to talk to yourself in a paused and monotonous manner.

5. Allow your body to relax

Let your body become loose and limp in the chair. After you truly feel this way, count from 5 to 1. 

Repeat to yourself: “With each count, I will become more and more relaxed”. And while doing this, focus on your breathing and remain relaxed. 

The important thing at this moment is to feel relaxed naturally, without having to force it. So, remember this while your body relaxes: “I am relaxing without even having to force this state”. 

6. After feeling fully relaxed, count from 1 to 5 and wake up

Repeat that in this process, you are becoming more aware of what is around you. Count from 1 to 5 with enthusiasm and energy, and when you reach 5, open your eyes. 

Stretch your legs and arms. Repeat this technique a few times – four or five, for example – and feel more relaxed with each count. 

You can also repeat to yourself some commands in this sense, like: “I will wake up now”. 

If you don’t feel comfortable with the literal counting, you can also suggest some movement to your mind. Think, for example, that you are climbing a staircase with 5 steps or even going up an elevator.  

7. Done. You did self-hypnosis! 

Did you notice there’s nothing abnormal, peculiar, or magical about it? 

You might feel a bit slower or sleepy after coming out of this state. Therefore, avoid actions that require great attention or that might put you at risk, like operating machinery or driving. 

The sensation is similar to waking up from a nap and, similarly, poses no danger and passes shortly. 

I didn’t feel anything or lost concentration. Now what? 

There’s no problem in not feeling anything. In fact, it’s natural for self-hypnosis to require learning, and that’s why it’s very important that you don’t force concentration uncontrollably at any step.

Try a few times, on alternate days, and view each attempt as a learning experience. Naturally, one day, you will feel exactly as you expected, without having to force your mind.

Accept your pace, believe in yourself, and go at your own time.

I want to achieve a certain goal with self-hypnosis, how to do it? 

As we’ve mentioned, hypnosis is a state where you feel more open and are more susceptible to suggestions. In other words, after self-hypnosis, you can make suggestions to yourself according to your goal. 

For example:

• “I want to feel calmer and I can do this”, 
• “I want to quit smoking because it harms my health”, 
• “I want to reeducate my diet and have healthier habits”. 

For the results to be effective, it’s very important to have some guidelines in mind: 

• Be sincere while talking to yourself. It’s very important to be truthful with yourself and, above all, comfortable and confident. 
• Formulate repetitions positively, avoiding using “no”. Don’t say, for example, “I can’t quit smoking” or “I won’t reeducate my diet”. Always focus on the positive possibility, exactly what you want to achieve: “I will quit smoking”, “I will eat better”, etc. 
• Set real and manageable goals for your routine. Preferably, be specific. Instead of saying you want to get rid of a habit, say what habit it is. 

Examples of repetitions you can do 

Following the step-by-step we outlined above, here are some alternatives for how you can make repetitions for yourself. 

It’s not necessary to follow them strictly; the most important thing is that you are truthful and speak in a way that makes you feel completely comfortable. 

• “I am now going to enter a self-hypnosis process. Therefore, I am naturally letting my body relax. It is becoming more and more limp and loose. I can identify exactly where this comfort is. Each time I focus on my breathing, this comfort becomes even more evident.”
• “I count from 5 to 0 and feel more relaxed each time. I imagine myself in a flower garden, full of yellow roses and blue orchids. I walk through the garden and touch the flowers with my fingertips, feeling the wind sway my hair.” 
• “This garden is in a beach house, and now I am walking to the porch, from where I can see the sea. The waves are calm and repeat at a frequency similar to my breathing. I cast all my fears and worries into the sea, and in a repetitive motion with my hand, I send them away. They are now increasingly distant from me, facilitating my relaxed, calm, and carefree state. The sea waves have taken away everything that troubles me, and now, in a reverse motion, they are bringing only good things to me. Each time this happens, I feel more relieved, satisfied, and fulfilled.”

4 tips for effective self-hypnosis 

1. Have a frequency and plan. Define, for example, that you will do self-hypnosis three times a week, always after breakfast or another time of your choice. Have discipline. 
2. If while doing another exercise a hypnotic suggestion arises that you want to consider, write it down immediately on your phone or even on a piece of paper. If you prefer, you can create your own script to apply it in the next attempt. 
3. Create images that work for you. If you want to be more relaxed, for example, visualize landscapes that usually relax you, like a farm or a garden full of flowers. 
4. Don’t give up on the first try. Remember to believe in yourself and understand that self-hypnosis can work as a process. If you don’t succeed the first time, it doesn’t mean it will never work. 

Want to better understand hypnotherapy and be increasingly prepared to perform self-hypnosis? Meet hypnotherapists in your area: visit app.www.hipnose.com.br and see the options for online or in-person appointments.

Originally posted 2020-09-29 00:00:38.