Anxiety and Stress Relief (with 7 steps for Self-Hypnosis)
Do you suffer from daily bouts of anxiety attacks?
Next time you are feeling anxious, notice what is going on in your mind and body. Stress and anxiety are often symptoms of underlying emotional turmoil, conflict and self-criticism.
Instead of self-criticism and thoughts that are in turmoil, wouldn’t it be nice to think of yourself kindly, in a calm and supportive way?
But, on second thought, this is easier said than done…
And as a hypnotherapist I know that sometimes we need help.
Hypnotherapy for anxiety relief is achievable because, just as your inner-mind can create turmoil and conflict, it can also change it.
Below is a list of 7 easy steps, to help you get a grip on stress and anxiety.
A 7 step guide for anxiety relief (easy self-hypnosis instructions)
Emotional conflict and anxiety can be released with hypnotherapy sessions from an experienced hypnotherapist, as well as with regular practice of self-hypnosis.
Step 1 ~ Breathing calmly 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 little while you can stop counting. Let a part of you assume this rhythm automatically.
Soon it will become very natural for you to breathe this way (a shorter breath in and, a longer breath out).
Step 2 ~ Instructions for Self Hypnosis…
Second step is to steadily gaze at a spot in front of you. Now raise your eyes upwards, without moving your head. Keep your eyes fixed on the ceiling.
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 are closed allow yourself to completely relax. Continue now to relax from the top of your head and all the way down to your toes.
Take you time in doing this… release all tension from every muscle, every nerve. Starting with your head, neck and shoulders, then your chest and arms. Relax you back and spine your body and your legs to your toes.
Mentally repeat to yourself:
“relax”, “let go”, “deeper and deeper relaxed”.
Step 3 ~ Deepening Self-Hypnosis for Anxiety relief
The third step is to deepen your self-hypnosis experience using imagery and visualisation. Continue breathing in the way described above (a shorter breath in and, a longer breath out).
Now imagine yourself in a comfortable place, a TV screen is in front of you, pick up the remote control.
Breathe in deeply and see yourself switch on the TV, then breathe out.
Breathe in, select a channel, black and white, fuzzy, distorted images appear on the screen.
Now breathe out as you switch off those fuzzy images 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 third time, you can find yourself more absorbed in the experience of entering into calmness and self-hypnosis and switching off your fuzzy, distorted anxieties and worries.
Each time you practice and repeat these steps, the easier it becomes to find relief from bouts of anxiety.
Step 4 ~ Self-Hypnosis to 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).
Now imagine that you 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 your cares and concerns. Whenever you drift off to this special, private, safe place you will become even more relaxed and will re-experience being anxiety free, calm and quietly in control.
Step 5 ~ Visualisation for dealing with anxiety…
Next, take a moment to imagine sitting back in front of the TV screen once more. Notice the remote control, pick it up, 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 old movie you notice again fuzzy, black and white images and you hear distorted sounds; of stress, anxiety, sadness, grief; as well as fears, worries and concerns.
Watch now as those images get blurrier and fuzzier and you hear those sounds become more faint and distant.
Now again switch off the TV…
Let the negative images and sounds fade from your awareness. Switch off those anxious thoughts, worries and concerns.
Step 6 ~ Self-Hypnosis imagery to be anxiety-free…
Return now to imagining yourself sitting comfortably, breathing calmly.
Look at the TV again as you switch it back on. Select a new channel.
This time see images of yourself in full colour…
Hear your own laughter and see yourself being at ease and carefree, see your future goals coming true. Hear calm and happy sounds of conversations and laughter.
Watch the images of yourself being calm and confident and enjoying all kinds of positive achievements in your daily life.
Let these images reveal to you the resources, strengths and solutions that you can now use 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. Play and replay them in your mind.
Take time in enjoying this part of the pleasant self-hypnosis experience.
And begin to 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 your goals.
Each day of your life see yourself feeling happy, content, confident and carefree.
Continue to spend a few more minutes enjoying this experience. You can now look forward to what each new day brings.
Step 7 ~ Realert from self-hypnosis
Suggest to yourself that you have enjoyed a wonderful relaxing experience.
At the count of three you will return to a natural level of calm awareness.
Breathe in deeply… then very slowly count yourself up from one to three.
- Count up from 1 to 3
- Let eyelids get lighter
- When you get to 3 open your eyes, re-alert
You will be feeling calm, re-energised and alert, looking forward to the remainder of your day.
You can also find these guided self-hypnosis 7 step instructions on a video I have prepared especially for you. Hope you enjoy every moment of your hypnosis experience.
In conclusion, give yourself a break, stop worrying and criticising yourself. Stop stressing and caring so much about what other people think.
You could say to yourself “don’t worry so much” or “you did your best” and if you need further help, feel free to contact me. I am here to help.
Anxiety and emotional turmoil can be released with the help of hypnotherapy sessions with an experienced hypnotherapist, or with ongoing practice of self-hypnosis.
Even your nervous system will gradually calm down during the experience of hypnosis, helping you to gain relief from stress and anxiety.
My name is Katherine Ferris, I am a Clinical Hypnotherapist located at the heart of Sydney CBD and at Annandale, Inner West of Sydney. You can also book an appointment online for a more individually designed hypnotherapy session for anxiety relief.
Written by: Katherine Ferris, clinical hypnotherapist, specialising in Hypnotherapy for Anxiety in Sydney