Can Self-Hypnosis Help Reduce Stress?

There are many ways to tackle stressful situations and relax after them. However, not a lot of them target the source of the problem. This is what makes self-hypnosis for stress such a powerful tool. Auto-hypnosis doesn’t just make you relax–it shows you why are you truly stressed or anxious.

The Stress Solution: Can Hypnosis Be the Key?

Before we delve whether self-hypnosis for stress works, we should ask: is traditional hypnotherapy effective?

This study proved that people practicing mindful hypnotherapy reported a significant reduction in perceived distress and an increase in mindfulness. Another one indicated, that group hypnotherapy was successful in lowering perceived stress.

Choosing Therapy website also states that:

Hypnosis by itself and as an adjunct to other treatments has been proven to help reduce symptoms of stress and anxiety.

Of course, there is still a need for deeper studies on hypnosis as a stress-relief tool. However, it’s certainly effective, if performed regularly and correctly.

Auto-hypnosis might be as beneficial as hypnotherapy in that regard. The key is to remember, that it takes some time and effort. You won’t an expert in hypnotic trance after a few sessions.

Nevertheless, self-hypnosis for stress is an efficient technique, that you can use almost everywhere and anywhere.

When Calming Mind Is Not Enough

With many different mindfulness techniques, we tend to focus on the results, not reasons. What I mean by that?

For example: when you are stressed after work, you go meditate to calm down. You dissociate and observe, slowly regaining your composure. Then, after letting go, with a smile, you go enjoy yourself with a nice meal and me-time.

There is, of course, nothing wrong with that. I do enjoy meditation and recommend everyone to try it. However, this approach does not tackle a pretty important thing.

Which is: WHY are you stressed after work?

Self-hypnosis for stress is aimed not only to calm yourself, but find the reasons behind your anxieties. You focus not on dealing with results, but eliminating the source of the problem.

That is of course not to say that meditation is not effective. It is. And you can combine both techniques to combat stress by:

Using meditation to calm down after a stressful day;
Practicing auto-hypnosis to tackle the origin of that stress.

Of course: sometimes you are short on time, and self-hypnosis might seem too long. That is when other tools might be better than self-hypnosis (though I like it for short-term benefits as well).

However, if you feel like different mindfulness techniques are not enough, you should definitely try auto-hypnosis.

With that, you might find (for example) that you are stressed after work because you are subconsciously afraid of your coworker.

And realizing that is a key to tackling that problem. Why are you afraid of him? Maybe you talk about it with him/her? Or is there some particular behavior that is stressing you?

The possibilities are limitless. You will be surprised how many of us are irritated by small, little things that could be dealt with swiftly.

Unlocking Inner Calm: The Role of Self-Hypnosis in Stress Relief

How do you actually tackle stress with auto-hypnosis? Here, I’m assuming you know how to get into hypnotic trance. If not, check out my guide HERE.

In order to make self-hypnosis for stress effective, follow these steps:

Once you are in your safe space, try to locate stress in your body.
1. Maybe it’s a feeling in guts? Headache? Both at the same time?
Look at it and try to name the shape, facture, color etc.
1. For example: my stress is located under the heart, it takes a form of spiky, red ball.
Extract that shape from your body and look at it carefully.
Then, after you are accustomed to it, bring your attention to when you felt it the most.
Try to be as precise as possible, but don’t worry if you can’t tell the exact time.
1. For example: I remember it was at my job’s meeting, however I’m not sure when exactly.
Imagine yourself once again in that situation and observe the shape you extracted.
Try to look, if your stress is related to something or someone particular.
1. For example: my stress-shape was stronger, more vivid, when my coworker was talking at a meeting.
This way, you are looking for the origins of your stress. Once you pin them down, look at what exactly is stressing you.
1. For example: my coworker was stressing me out, because he talks the way my very strict teacher in primary school used to lecture me.
When you have the origin pinned down, calm down your subconscious mind. Explain yourself, that there is nothing to be afraid of and stress only exhausts you.
1. You can do this in numerous ways.
2. For example: support your inner child memory, when you were scolded by that teacher. Or explain that there is nothing to be afraid of. This way, you help your ‘past you’, that still influences your life.

Many times, even just realizing why are you stressed helps to overcome this. As one of my mentors said, “consciousness changes everything.”

You can, however, sometimes find out that you were just stressed in fact not by a whole person, but certain behaviors. If that’s the case, try talking about that with the said person.

Maybe his actions are also results of some negative memories?

Simple Techniques That Lower Your Stress Levels

Aforementioned technique might be quite hard if that’s your first time. However, self-hypnosis for stress doesn’t have to be that compound. You can use simpler techniques.

Auto-hypnosis with affirmations

While in hypnotic trance, your mind is more susceptible to suggestions. Meaning: affirmations also work better than in “normal” state of consciousness. And you can use that to your advantage.

If you are stressed about something, go into a hypnotic trance. Once you are in your safe zone, repeat affirmations, like “I’m relaxed”, “I enjoy my free time”, “I feel secure.” Try to focus on positives – it’s usually better to say “I’m safe” rather than “I’m not stressed.”

Dissolving emotions

This one is similar to many meditation practices. The difference here is that you perform self-hypnosis for stress relief, thus you do it in hypnotic trance. But the rule remains the same: it’s about observing what you feel.

Though it sounds simple, it’s a powerful technique. Just observing what you feel helps with tackling a lot of negative emotions. If you tried it already via meditation, try in once again in trance state!

Re-directing focus

This one is controversial, as some people believe it leads to neglecting your feelings and emotions. I can’t agree with them. Re-directing focus is not about ignoring what you feel, but shifting your focus.

Imagine that you are stressed after your exam. But you already took it, and you can’t change the results now. Thus, re-direct your focus to your hobby, like drawing or reading. Auto-hypnosis will allow you to find joy in the hobby without feeling guilty.

And tending to it will be way more productive (and enjoyable!) than worrying.

Simply being

Well, that one is not really a technique of self-hypnosis for stress. However, I still enjoy it, thus I decided to write it down. It’s beautifully simple and comes down to just being in a hypnotic trance.

If you haven’t experienced it yet, it might sound strange. But believe me: simply staying in trance is deeply relaxing, both for body and mind. You don’t need anything fancy – just perform auto-hypnosis and spend some time in your safe heaven.

Finding Balance: A Way to Handle Stress Naturally

Self-hypnosis for stress is not the only way to handle that problem. While I highly encourage you to try it, you should aim to pave your own way.

Experiment, read, try, personalize, mix different techniques – this is the way to finding balance.

How can you start your own journey? Here is an example:

While in your job and can’t find a quiet place, use journaling to write down what’s bothering you at the stressful moments.
Once you are back home, mediate for some time and quiet yourself. Then, proceed with your daily routine.
When you have some spare time, use hypnotic trance to study deeper what and why made you stressed. You can use journal to re-live stressful situations better, if you have problems with recognizing it.
Choose a quick, enjoyable physical activity, that you can perform 2–3 times a week (unless if you are already working out, training etc.). Physical exertion helps with managing stress.

Sounds simple? Because it is, and you shouldn’t overthink it. Of course, there are many ways to play around the scheme.

Add something from your own garden and dismiss stuff you don’t enjoy. As always, I encourage you to approach this with no expectation, but huge curiosity.

This way, stress will only help you in your life, not drag you down. The way it should always work.