7 step guide for anxiety relief with self-hypnosis
Do you suffer from anxiety attacks? Do you know that you can actually achieve many wonderful results with self-hypnosis? Here are some simple and easy steps for you to try anytime to get a grip on anxiety and stress, with calm breathing methods, visualising and drifting into hypnosis.
First step for reducing Anxiety…
You can easily guide yourself into a state of deep relaxation and self-hypnosis, starting with your breathing. Breathe in and out through the nose. On the in breath count to three, on the out breath count to six.
- Breathe-in count to 3
- Breathe-out count to 6
- Repeat this breathing rhythm 6 times
After a while you can stop counting, let a part of you assume the rhythm automatically. Soon it will become a very natural rhythm as you breathe a shorter breath in and, a longer breath out.
2nd step for Self Hypnosis for Anxiety…
Second step is to steadily gaze at a spot in front of you. Now raise your eyes slightly upwards, without moving your head. Keep your eyes fixed on the spot. While gazing at this spot, mentally say to yourself: ‘As I count from three (3) down to one (1) my eyelids will feel heavier and heavier, when I get to one (1) my eyes will close and I will completely relax.’
- Count down from 3 to 1
- Let eyelids get heavier
- When you get to 1 close your eyes
When your eyes close allow yourself to completely relax. Continue to relax your body from the top of your head and all the way down to your toes. Take you time doing this. Release all stress and tension from every muscle, every nerve, as you mentally repeat to yourself: “relax”, “let go”, “deeper and deeper relaxed”.
3rd Step – Deepening your Self-Hypnosis for Anxiety relief…
The third step is to deepen your self-hypnosis experience. Now imagine a TV screen in front of you, pick up the remote control. Continue breathing in the way described above.
Breathe in deeply and see yourself switch on the TV.
Select a channel and see black and white images appear on the screen. Now breathe out as you switch off the TV and relax even more than before. Repeat switching the TV on and off three (3) times and relax more every time you switch it off.
By the time you switch it off three times, you will find yourself more deeply relaxed and absorbed in the experience of switching off your anxieties and worries and entering into calmness and self-hypnosis. Each time you practice and repeat these exercises, the easier it becomes to find relief from anxiety.
4th Step – Hypnosis can help you find your calm place…
Imagine now a calm place, a place where you feel safe, comfortable and relaxed (walking on the beach, sitting under a shady tree or in your favourite room, etc). Notice the surface beneath your feet, smell the fresh air, feel the sun on your skin or the breeze blowing through your hair. Relax and enjoy the surroundings that help you to let go of cares and concerns. Whenever you drift off to this special, private, safe place you will become even more relaxed and re-experience being anxiety free, calm and in control.
5th Step – Hypnosis and visualisation for dealing with anxiety…
Next, take a moment to imagine sitting in front of the TV screen once more. Notice the remote control, pick up the remote, feel how light it is in your hand. Now switch the TV on and select a channel with an old black and white movie on the screen. As you watch the movie you notice fuzzy, black and white images and hear distorted sounds of stress, anxiety, sadness, grief; as well as fears, worries and concerns. Watch as the images get blurry and fuzzy and hear the sounds become more fuzzy, faint and distant. Now switch off the TV. Let the negative images and sounds fade from your awareness.
6th Step – Hypnosis and visualisation to become anxiety-free…
Now sit comfortably, breathe calmly. Look at the TV as you switch it back on. Select a new channel. This time see images of yourself in full colour and hear calm and happy sounds. Hear your laughter and see yourself being carefree, see your future goals coming true. Watch the image of you being calm and confident and enjoying all kinds of positive achievements. Let the movie show you the resources, strengths and solutions that you are now using to live a full, happy and stress-free life. See yourself radiant and healthy, with a healthy shape and size. Enjoy the motivation to exercise, be flexible and strong. Focus on how good you feel while you spend time watching these positive images, thoughts and achievements. Take time in enjoying this pleasant experience.
7th Step – Hypnosis and visualisation for confidence…
Imagine your life exactly how you want it to be now, rather than how it was before. Feel that you now have the calm confidence to achieve all your goals. Each day see yourself feeling even more happy, content, confident and carefree. You now look forward to what each new day brings. Spend a few minutes enjoying this experience.
To re-alert: Breathe deeply… then very slowly count yourself up from one to three, suggest to yourself that you have enjoyed a wonderful relaxation and at the count of three you will return to a natural level of awareness, feeling calm, re-energised and alert, looking forward to the remainder of your day.
Should you have any further questions about hypnosis please have a look this hypnotherapy page, or send me an email or feel free to give me a call, I am more than happy to discuss any of your concerns. My name is Katherine, I am a Clinical Hypnotherapist located at the heart of Sydney CBD and at Annandale, Inner West of Sydney. You can also find these guided self-hypnosis instructions on a video I have prepared especially for you. Hope you enjoy every moment of your self-hypnosis experience.
Written by: Katherine Ferris