What Is Self-Hypnosis, and How Does It Work?
Many myths arouse around hypnosis, with self-hypnosis included. We associate it with ‘magic’, ‘scenic tricks’ or movies like Now You See Me. The truth is: auto-hypnosis is a scientifically based method to get into a trance state.
Understanding the Basics of Auto-Hypnosis
Self-hypnosis is similar to ‘regular’ hypnosis. The key difference is that you play the dual role of suggester/hypnotist and suggested/hypnotized. While that might sound strange, in practice it is easy to convey.
And you probably play that dual role quite often!
For example: recall the last time you were stressed due to work or school. You might have gone to some quiet place, thinking: ‘relax’, ‘calm down’, ‘everything is fine’.
Those kinds of thoughts basically play the role of suggestions, which you use in auto-hypnosis.
That’s what self-hypnosis comes down to: putting yourself in a trance state, using suggestions on yourself. There are, of course, many ways to achieve that with different types of suggestions. But in the end, that’s how auto-hypnosis works.
What Hypnotic Trance Is (And What It’s Not)
If you ever had sessions with a hypnotist, you already know what trance is. The thing is: there is no one, strict definition.
Here are some you can find online:
- Trance is a state of mind that has great potential for people to be able to explore, enhance and manage troubling situations – by M1Psychology.
- A mental state in which a person is unaware or apparently unaware of the environment, characterized by loss of voluntary movement, rigidity, and lack of sensitivity to external stimuli – by Collins Dictionary.
- The natural, every day, instinctive process of filtering our experience of our world, focusing on some things while excluding others, is a hypnotic trance – by Steve Park.
- Trance can be defined as a focus of attention where everything else fades into the background; one thing becomes the predominant focus – by Human Spirit.
My favorite is one I’ve heard from my mentor. It states that ‘trance is a state of mind in which your internal world feels more real than the external one.’
No matter which definition you prefer, they all share something similar. Trance is a natural state of mind, where you focus on the internal world. It happens right after waking up, when you don’t dream, but remain semi-conscious.
And you can also induce it by yourself with auto-hypnosis.
Crucial thing: trance is NOT a mystic, magic state of consciousness. Of course, many spiritual practices may induce trance. However, trance is a scientifically based method, used in both therapy and personal growth.
What’s more: don’t confuse self-hypnosis with stage hypnosis, like those in Now You See Me. Stage hypnosis deserves an article on its own, but remember for now: auto-hypnosis won’t ever make you unaware of your actions.
While performing self-hypnosis, you stay conscious. So don’t worry about drifting away into unknown depths and completely losing track of time.
I’ve heard from a hypnotist that there is one thing limiting the length of trance: the need to pee. And speaking from my experience, it’s definitely true.
Why Practice Self-Hypnosis?
Same as with many mindfulness practices, auto-hypnosis might serve many purposes. For example:
- Reducing anxieties (working best with other therapies);
- Managing depression;
- Improving focus and emotional control;
- Enhancing physical performance.
If you are a beginner with the whole hypnotic trance, then your first goal is to learn HOW to practice it. The huge advantage of hypnosis (self-hypnosis included) is that the effects are seen at a much faster rate than with meditation.
Of course: if you practice mindfulness to calm down, relax and have no particular goal, there is nothing wrong with that.
But if you have a specific problem that needs to be addressed, hypnosis is the best way to start.
Let’s take procrastination as an example. Tackling it with meditation might take weeks. Months even. Meanwhile, with auto-hypnosis, you might notice first effects even after your first few sessions!
Practical Applications in Everyday Life
Self-hypnosis puts emphasis on effectiveness and practicality. Thus, you can (and even should!) apply it in everyday life.
There are, of course, many ways to do that. For example:
- Work management – if you feel underwhelmed, stressed and can’t focus, auto-hypnosis can help you tackle that problem. With a quick, 5-10 minute session, you can regain focus and work more effectively without wasting time.
- Confidence boots – before a job interview, business meeting or sport tournament, use self-hypnosis for a quick boost. While one time session effects last short, it will be more than enough to raise your courage.
- Emotional regulation – manage anger, sadness, or frustration by entering your safe, inner heaven.
- Sleep quality – perform self-hypnosis to quiet the mind and relax your body before sleep. Thanks to that, you will rest on a deeper level.
Of course: those are just examples. And I’ve listed situations in which you use auto-hypnosis for short-term benefits.
But many people use it to address long-term problems. The key example is fighting bad habits, like smoking. Hypnosis is a great addition to traditional therapies, especially if they didn’t work on their own in the past.
Me? I love to use semi-hypnosis when struggling with procrastination. I know what should I do, I know how to do it, but everything distracts me.
In situations like this, 15 minutes of hypnotic trance work wonders for me.
Also, I use longer sessions when I feel stuck on my creative work, which is writing a book. I don’t practice them in a strict schedule, instead using auto-hypnosis when I feel the need.
Breaking Myths About Auto-Hypnosis
Myth 1: You Need Special Talent to Do It
Semi-hypnosis is a skill. Sure, some have better predispositions and reach hypnotic trance easier. But that doesn’t mean you can’t learn auto-hypnosis if you don’t have a natural predilection. Think of it as going to a gym: none of us starts by lifting 300 lbs, right?
Myth 2: Self-Hypnosis is Just Like Meditation
While both auto-hypnosis and meditation involve relaxation and focus, they are different practices. Meditation is usually about mindfulness and achieving a state of inner calm.
Meanwhile, hypnosis is more goal-oriented and structured. Although you can also use it just to relax, it’s more specific than meditation in attaining that.
Myth 3: You’re Unconscious During Self-Hypnosis
That myth is partially true, as during auto-hypnosis you might ignore some external stimuli, like sudden noise or light. But that doesn’t mean you are unconscious.
Quite the contrary: you are more aware, but focused on inner self. Thanks to ignoring distractions, you can better look at your feelings, emotions, problems etc.
Myth 4: Self-Hypnosis is Only for People with Mental Health Issues
Auto-hypnosis is a great addition to traditional therapies for people with depression, social anxieties etc. However, its use is broader than that.
You can enter a hypnotic trance to regain focus, re-live some stressful situations, prepare for a speech or fight procrastination. If you need some mental preparation, self-hypnosis is a great tool!
Myth 5: It’s Hard to Wake Up from Auto-Hypnosis
As I already said: the need to pee will wake you up from hypnotic trance always. And if there are some other “problems” – you will get up as well.
Sometimes it really might be tempting to stay in trance. But that’s only because you achieve such a deep level of relaxation, that you feel good. Really GOOD.
And I don’t think that’s something you should worry about.
How to Sustain the Benefits of Hypnosis Over Time
As with other mindfulness techniques, maintaining self-hypnosis effects requires practice. The more you train it, the more regularly you perform it, the better are the effects. Especially if you use it to eradicate harmful habits, like smoking or doomscrolling.
Keep in mind, however: you don’t want to stay whole days in meditation trance. Use auto-hypnosis and mindfully challenge yourself to see the effects.
For example: you practice self-hypnosis because you are scared of public speakings. With that in mind, you entered hypnotic trance and worked with your subconscious mind. Maybe even a few times, if you felt like it.
What’s next? Time for the challenge!
Start small, with reporting your last work results before your team of close co-workers, not the whole company. You succeeded, though beforehand you were trembling on the bare thought? Great, it means that auto-hypnosis helped!
Then, gradually build your way up. Try talking to more people, maybe go for small improvisation show with friends. Challenge yourself, but do it mindfully and choose the best moments to test your new confidence.
Waiting for effects, performing self-hypnosis and avoiding real-life situations won’t work as good. It’s better to gradually test new skills than be suddenly “attacked” when you are not prepared.
Exploring the Limits and Possibilities of Self-Hypnosis
As with almost everything, I highly encourage you to test the possibilities that auto-hypnosis offer. After all, every tool has its limits.
How good it works for you with fighting off procrastination?
Does it help you in giving up smoking?
Have you noticed better results in a gym?
Is your confidence growing during public speeches after hypnotic trances?
Self-hypnosis alone won’t change everything – you need to take action. However, the power of auto-hypnosis reaches far, and it’s only up to you to find its borders.
The key to exploring the limits of hypnotic trance is curiosity. If you stumble upon some obstacle, problem, think about what exactly is challenging.
For example: you are a painter, and you really want to show your paintings on a local art exhibition. But there are always problems, like: little to no time, annoying registration, distance to gallery…
This is where you can use self-hypnosis and ‘talk’ to your subconscious. Maybe the real reason why all those problems exist are not the problems, but your fear of being judged at exhibition?
And that fear is what is truly stopping you, all the while you make up (subconsciously) excuses.
As once famous captain Jack Sparrow said:
The problem is not the problem, the problem is your attitude about the problem.
And what better way to change the attitude than with hypnotic trance?