Hypnotherapy for anxiety

Hypnotherapy for Anxiety

dreading having an anxiety attack? Hypnotherapy brings lasting relief from anxiety

Outwardly you appear calm and in control, but beneath the surface you’re in turmoil.

In the grip of an anxiety attack your thoughts are fuzzy, while your heart is racing and your palms get sweaty.

Experience of stress and anxiety is described as feeling overwhelmed, wound up and panicky.

Gain lasting relief from bouts of anxiety with hypnotherapy. Reduce panic attacks caused by unrelenting mind chatter, stress and worry.

Anxiety doesn’t speak to logic, it whispers through your ears directly to your fears ~

Beat awful feelings of panic arising – with hypnotherapy

Anxiety sucks! Hypnosis can help you gain relief, restore your self-confidence and act in your own best interests.

When you no longer see yourself through the lens of panic, you begin to visualise yourself as someone who is calm, capable and in control. With hypnotherapy you will gain relief from stress and anxiety. Reduce nervousness and restore your self-confidence.

Anxiety is actually trying to protect you

Undeniably, stress and anxiety are a common part of your everyday life. Some level of stress and worry is unavoidable.

Just as undeniably, your brain is hard wired to keep you safe. Vital part of your brain, the amygdala, is given the job of protecting you and watching out for your survival.

For example, if a ferocious animal was chasing you, a heightened emotion of fear would instantly trigger a “fight-flight” response. You would automatically react by either running for your life or grabbing a weapon to fight.

Perfectly designed, protective part of your brain doesn’t only watch out for your physical survival. Similar emotional response happens when you are nervous about a job interview, giving a public speech or going for a sky dive.

When you experience anxiety in these situations, it’s your brain trying to help you survive emotionally. Hypnotherapy sessions will help you gain lasting relief from stress and anxiety. Reduce unwanted nervousness and restore your self-confidence.

Feeling anxious too frequently?

Unpleasant feelings of fear and panic, cause fuzzy thinking and lack of focus. Out of the blue, familiar but awful feelings of anxious panic overwhelm you. It’s been said that stress, anxiety and panic attacks are a symptom of emotional turmoil.

Of course, you silently dread those unexpected bouts of anxiety, each time it happens you spiral deeper into a panicky mood and a negative mindset. 

Maybe you even avoid situations where you’ll get worked up – because that’s when anxiety kicks in.

“People aren’t attacked by their bodies during panic; any more than a car is attacked by its alarm system when the alarm sounds.” ~ Mark Tyrrell   

Cause of Internal and External stress reduced with hypnotherapy

Next time you’re feeling stressed and anxious, notice what’s going on, in your mind and body.

Naturally it is helpful to recognise both, your internal and external stressors.

Identify unhealthy coping strategies and you will find a better way of dealing with them.

Read on… find out why the common symptoms of anxiety are so unsettling and how to manage them with hypnotherapy.

Unconstructive coping strategies

Basically, we all experience stress at one time or another. And sometimes it’s constructive and helpful. 

Even though stress is helpful and motivates you to get things done, it can be harmful if you experience it too frequently.

Unhealthy ways of coping with stress and anxiety include; smoking, drinking, gambling and drug addiction.

Similarly, unhelpful coping strategies are: overeating, binging on junk food, procrastinating, or zoning out, withdrawing, avoiding social activity. Unfortunately, this erodes your confidence and willpower.

“When you doubt your power, you give power to your doubt” ~ Honore de Balzac

External Cause of Stress and Anxiety

Without a doubt, your external environment and relationships also cause internal stress. This can include worries and issues with your home life and family or work pressure and deadlines. No doubt, noise, pollution; injuries and trauma – all contribute to stress and anxiety.

Obviously, the symptoms of anxiety are unpleasant and unsettling. Some people experience them too frequently.

With the help of a clinical hypnotherapist you can learn to reduce the frequency and intensity of anxiety.

Gain lasting relief from anxiousness, brought on by unrelenting mind chatter, stress and worry.

“Anxiety made me catastrophise and assume the worst possible outcome, leaving me terrified to socialise in public.” ~

Internal Cause of Stress and anxiety

Unhelpful thoughts, expectations and worries contribute to the internal stress and pressure.

For example, our past beliefs and emotions influence the way we feel, behave and react in stressful situations.

Subsequently, stress and anxiety are a symptoms of underlying emotional turmoil.

Nervousness and anxiousness leads to feeling out of control, physically and emotionally. As a result, anxiety perpetuates fears of failure, internal conflict and self-criticism.

Anxiety sucks…

Stress is like mind pollution

Unknowingly, you get used to a steady stream of mind chatter, blowing things out of proportion.

Never-ending thoughts, emotions, stories and drama running thorough your mind.

During anxiety episodes you feel an overwhelming sense of fear and dread. And your heart is racing, your muscles are tense and tight, you feel anxious panic arising. 

Frequently though, you don’t fully recognise the impact anxiety is having on you.

Until you step out of it.

Common signs of an anxiety attack

  1. Feelings of fear and dread
  2. Fuzzy thinking and panic
  3. Lack of focus
  4. Dizziness
  5. Muscle Tension
  6. Headaches
  7. Tightness in the chest
  8. Shallow breathing
  9. Shakiness and trembling
  10. Heart racing
  11. Knots in the stomach
  12. Stomach aches
  13. IBS symptoms get worse
  14. Insomnia and restlessness
  15. Jaw clicking, teeth grinding

Intensity and frequency of anxiety is reduced with hypnotherapy

Generally, intensity and frequency of anxiety can escalate because of work and financial pressure. Anxiety can be reduced with the help of hypnotherapy.
For example, worrying over real of imaginary scenarios; jumping from problem to disaster.
Fearing the thought of being in debt, to losing a job, to being homeless.
Also, stress and anxiety can be brought on by family and relationship issues.
Likewise, anxious feelings arise due to negative self-talk; feeling not-good-enough or being your own worst critic. 
Hypnotherapy sessions can help you gain relief from stress and anxiety. Reduce nervousness and restore your self-confidence.

Can anxiety be brought on by negative expectations and imaginary scenarios?

Catastrophising and agonising over future or past events will cause stress and anxiety. 
Negative thoughts going round and round, convince you that something is far worse than it really is.
Worries continue bouncing around in your head as you play out worst-case scenarios in your mind. 
When you worry and criticise yourself, you become anxious and insecure.
As a result, you feel as though you are not good enough, you feel helpless.

“I’ve been through some terrible things in my life, some of which actually happened” ~ Mark Twain

Subsequently, you begin to worry about what other people think of you.

Self-criticism makes social anxiety much worse

Unfortunately, the more you criticise yourself the more powerful the inner critic gets. 

People often criticise themselves for not being more confident, prettier, slimmer, funnier, smarter; and so on. 

Unsurprisingly, this leaves them feeling inadequate or inferior, at work or in social situations. 

Furthermore, if this is not dealt with it can develop into a full blown social phobia.

The more you compare yourself to others, the less you seem to measure up.

“You have been criticising yourself for years, and it hasn’t worked. Try approving of yourself instead and see what happens” ~ Louise L Hay

Inner critic and relentless negative self-talk

Instead of self-criticism and negative self-talk, causing further inner turmoil; wouldn’t it be nice to think of yourself kindly, in a supportive way?

But, on second thought, that’s easier said than done…

As a trained hypnotherapist I know that sometimes we need help.

With help of Hypnotherapy and hypnosis anxiety and stress relief is achievable. Because, just as your inner-mind creates worry, turmoil and conflict, it can also change it.

Common types of anxiety disorders

  • Panic attacks
  • Phobias and irrational fears
  • PTSD (Post Traumatic Stress Disorder)
  • OCD (Obsessive Compulsive Disorder)
  • GAD (Generalised Anxiety Disorder)
  • Social Anxiety

Managing anxiety with hypnotherapy

Worrying seldom leads to a solution. Regardless of how much you dwell on issues and worst case scenarios, you will rarely be better prepared to deal with them, if they actually happen.

On the other hand – learn how to calmly evaluate and identify steps to deal with the situation. Generally, this will lead to problem solving and managing your anxiety. Hypnotherapy sessions can help you gain relief from stress and anxiety. Reduce nervousness and restore your self-confidence.

Anytime you get worked up and anxiety kicks in, remember to breathe deeply and practice self-hypnosis, mindfulness or meditation.

Self-help tips for stress relief

  • Reduce work pressure – too many responsibilities and deadlines cause stress. Wherever possible ask for help; delegate tasks to work mates and colleagues
  • Relationship issues – set aside time to discuss issues and find a compromise. Reduce arguments by clearly expressing your needs and finding ways to get them met.
  • Home responsibilities – ask for help with cleaning, meal preparation and washing dishes. Get family members to pitch in with household chores.
  • Sleep is important – you need to get enough sleep each night. Try to get at least eight hours to reduce fatigue and stress and awaken feeling rested and calm.
  • Talk to a friend – get support to clarify a worry or an issue. A friends perspective can offer a point of view you may have overlooked.
  • Reduce stimulants – check your medication for any side effects that cause anxiety. Similarly, reduce your coffee and alcohol consumption because they can cause mood fluctuations and anxiety.
  • Stay active – regular walks and outdoor activities in fresh air are known to reduce stress and anxiety.
  • Exercise regularly – yoga, deep breathing and stretching are highly recommended for release of tension and tightness. Gym workouts are great for stress relief.
  • Stress reduction techniques – explore proven methods of stress relief such as; self-hypnosis, mindfulness and meditation.
  • Practical 7 step guide to stop anxiety attacks (easy self-hypnosis instructions)

    Meanwhile, to help you deal with stress and anxiety in your daily life, follow the below step-by-step self hypnosis suggestions.The act of visualising shows you two choices –
  • continue to define yourself by past anxious feelings or
  • create calmness you desire for yourself in the future
  • Visualising yourself being calm in future moments, will activate favourable resources in your brain.As a result, your body starts to redefine internal responses to anxiety and panic attacks, in a more calm way.

    Step 1 ~ Breathe calmly to reduce Anxiety…

    Easily get yourself into a state of relaxation and self-hypnosis.Start doing this with your breathing. Breathe in and out through your nose.
  • On the in-breath count to 3
  • Out-breath count to 6
  • Repeat this breathing rhythm 6 times
  • After that you can stop counting. Let a part of you assume this breathing automatically.Soon it will become very natural to breathe in this way (shorter breath-in and, a longer breath-out).
    Anxiety relief with hypnotherapy

    2) ~ Get into Self Hypnosis…

    Second step is to steadily gaze at a spot in front of you.

    Then raise your gaze 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.
    By the time 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

    Closing your eyes

    Commence closing youreyes and allow yourself to completely relax.
    Begin with your head, neck and shoulders, then your chest and arms.
    Relax you back and spine, your upper body. Then your hips and legs all the way to your toes.

    Take you time in doing this… release all tension from every cell, every muscle, every nerve.
    From the top of your head, right down to your toes.

    Mentally repeat to yourself:
    ~relax and let go
    ~more and more deeply relax

    3) ~ Deepen Self-Hypnosis for Stress relief…

    Third step is to deepen your self-hypnosis by using imagery and visualisation.
    Continue breathing in the way described above (shorter breath in and, a longer breath out).

    Next, imagine yourself in a comfortable place.
    There is a TV screen with a remote control in front of you. Pick up the remote control.

    See yourself switch on the TV. Select a channel.
    Black and white, fuzzy, distorted images appear on the screen.
    Now breathe out as you switch-off the TV with those fuzzy images.
    Relax even more than before.

    Repeat switching the TV off and on three (3) times.
    Relax more every time you switch it off.

    By the time you switch it off the third time, you find yourself more absorbed in the experience of calmness.

    Self-hypnosis will help you to switch off your fuzzy, distorted anxieties and worries.

    Each time you practice and repeat these steps, the easier it gets to switch off and find relief from symptoms of stress and anxiety.

    4) ~ Find your calm place…

    Imagine now a peaceful, calm place. A place where you feel safe, comfortable and relaxed.
  • walking on the beach with sand beneath you feet
  • sitting under a big shady tree
  • near a pond or a lake
  • relaxing in your favourite room
  • Smell the fresh air, breathe it in deeply. Notice the texture of the surface beneath your feet. Feel the sun on your skin, the breeze blowing through your hair. Enjoy the calm surroundings. Let go of your cares and concerns.Whenever you drift off to this special, safe place, you will become even more relaxed.You will re-experience being anxiety free, calm and quietly in control.
    Self-Hypnosis and meditation outdoors

    5) ~ Visualisation for controlling anxiety…

    Imagine yourself sitting back in front of the TV screen once more. Find the remote control, pick it up, feel it’s weight in your hand.

    Once again switch the TV on and select a channel. Again there is an old black and white movie on the screen.

    As you watch the same old drama, you notice those fuzzy, black and white images.

    You hear familiar distorted sounds; of stress, anxiety, sadness, grief and, a sense of dread, worries and turmoil.

    Watch now as you let those images get blurrier and fuzzier and smaller. Hear those distressing sounds become more hazy, faint and distant.

    Again switch-off the TV…

    Let the negative images and sounds fade from your awareness.

    Switch-off those anxious thoughts, worries and concerns.

    Self-hypnosis visualisation and meditation

    6) ~ Self-Hypnosis imagery to be anxiety-free…

    Return to imagining yourself in your calm place, sitting comfortably, relaxed and breathing calmly.

    Find the remote control again and this time feel how light it is in your hand. Look at the TV in front of you as you switch it back on. Select a new channel.

    This time see images of yourself in full colour…

    Hear your own laughter, you feel at ease and carefree. See your desired goals coming true. Hear the calm and happy sounds of conversations, fun and laughter.

    Watch pleasant scenes of yourself being calm and confident and enjoying all kinds of positive achievements in your daily life.

    Repeat positive thoughts

    Begin repeating thoughts like:
    “I am calm, and safe.” or “every day I value and appreciate myself” and “whatever happens I deal with it calmly”, “I feel calm and in control.”

    Let these thoughts and images reveal to you the  strengths and resources to live a full, happy and stress-free life.

    See yourself radiant and healthy, with a healthy shape and size of your body. Enjoy feeling motivated to exercise, to be flexible and strong.

    Focus on how good you feel while you visualise these positive images, thoughts and feelings.

    Replay positive images in your mind

    Play and replay positive thoughts and images in your mind.

    Take time in enjoying this part of the pleasant self-hypnosis experience.

    Envision your life unfolding exactly how you want it to be now, rather than as 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 as much time as you like enjoying this experience. You can now look forward to what each new day brings.

    Step 7 ~ Re-alert 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.

    Even your nervous system calms down during the experience of self-hypnosis.

    Self-hypnosis not only calms your thoughts, it relaxes your body in a way that goes beyond your thoughts.

    Hypnosis and visualisation to get relief from stress and anxiety…

    Watch below guided self-hypnosis instructions on a below video.

    I have prepared this video especially for you.

    Hope you enjoy every moment of your self-hypnosis experience.

    Anxiety is trying to protect you

    Undeniably, stress and anxiety are a common part of your everyday life. Some level of stress and worry is unavoidable.

    Just as undeniably, your brain is hard wired to keep you safe. Vital part of your brain, the amygdala, is given the job of protecting you and watching out for your survival.

    For example, if a ferocious animal is chasing you, the heightened emotion of fear instantly triggers a “fight-flight” response. You automatically react by either running for your life or grabbing a weapon to fight.

    This protective part of your brain doesn’t only watch out for your physical survival. You feel a similar emotion when you are nervous about going for a job interview, giving a public speech or going for a sky dive.

    When you experience anxiety in these situations, it’s your brain trying to help you survive emotionally.

    “People aren’t attacked by their bodies during panic; any more than a car is attacked by its alarm system when the alarm sounds.” ~ Mark Tyrrell

    Testimonials and Reviews:


    I’m not afraid or anxious of meeting new people any more. I have also noticed that I walk with my shoulders back, quite confident posture and I don’t look at the ground when I walk. I look up to where I am going and I make eye contact with people. 


    I can’t thank you enough for helping me so much. Where others have tried and failed, you definitely succeeded. ~

    C.H – Sydney

    effectiveness of hypnosis treatment for anxiety - Research study

    Hypnotherapy is used effectively to reduce stress and anxiety.

    But, is there sufficient enough research and evidence to back that up?

    Study published in the International Journal of Clinical and Experimental Hypnosis – suggests participants reduced their anxiety levels by more than 79% on average, compared to participants who didn’t receive hypnosis.

    Psych Central article indicates Hypnotherapy is being studied more and more in recent years. Because researchers, and mental health professionals are looking into additional mainstream and natural treatments for anxiety.

    According to Eileen Davis, a Senior Lecturer at the School of Counselling, there are quite a number of research studies in existence. As a result, she carried out a review of (10) ten of them – for two most common conditions: chronic pain and anxiety.

    Review revealed strong evidence of positive effectiveness of hypnotherapy as treatment in the reduction of pain and anxiety. (Davis, E., 2015, Literature review of the evidence-base for the effectiveness of hypnotherapy. Melbourne: PACFA)

    Anxiety relief and self-confidence strengthen with self-hypnosis…

    Hypnosis can help you gain relief from stress and anxiety. Reduce nervousness and restore your self-confidence to act in your own best interests.When you no longer see yourself through the lens of the past, you begin to see yourself with fresh new eyes. Visualise yourself as someone who is calm and capable and in control. Subsequently, your inner strength and self assurance will develop. This in turn helps you value yourself and to acknowledge your own needs.
     “Learn to move beyond charged emotions, limiting beliefs and insecurities, to not only dramatically improve your own life, but also your relationships with family, friends, workmates and strangers” ~ Ben Fizell, Peacekeeper Project

    Affirmations for reducing Anxiety

  • It is OK to not worry about what others think
  • To express my needs is important for me
  • My needs are as valid as theirs
  • Now I treat myself with kindness and respect
  • I can work out my differences with people I care about
  • Discussing and resolving issues can improve my relationships
  • Yes, I have a right to assert myself, even if it doesn’t suit others
  • No, I’m not under pressure to say yes, just because I’m asked
  • Saying no doesn’t make me selfish or inconsiderate
  • Whatever happens I can cope with it better than before
  • Thinking calmly allows me to become my own best friend
  • Feel good about yourself, regardless of what others think
  • Whenever you’re anxious, worried or feeling stressed, practice the above affirmations. Notice how much better you feel afterwards.

    Conclusion

    In conclusion, give yourself a break. Stop worrying and stop criticising yourself. Stop stressing, catastrophising and caring so much about what other people think.

    Say to yourself “don’t worry so much” or “you did your best”.

    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 an experienced hypnotherapist.

    When you get worked up and anxiety kicks in, breathe deeply and practice your self-hypnosis.

    Should you have any further questions about hypnosis feel free to send an email or call 0414 585 595. I’m Katherine Ferris and I am more than happy to be of help, book an appointment online.

    The following article appeared in the “Body Love” section of the Nov 2009 edition of Cosmopolitan Magazine

    Abundant tips for beating stress and anxiety

    Katherine Ferris, from Sydney Wellbeing Centre teaches you how to get into a self-hypnosis meditation:
    Sit quietly for five minutes: eyes closed, breathing deeply and slowly.
    Count to four as you breathe in.
    Pause.
    Then count to eight as you breathe out.
    Focus on your forehead: let it relax.
    Relax your jaw and your face.
    Let tension fade from the back of your neck, shoulders and spine.
    Continue the breathing rhythm as you relax your body.

    With self-hypnosis your body releases stress and tension

    Each time you meditate, it becomes easier.

    Normal everyday sounds around you can help you relax even more.
    Breathe in: feel centred and calm, inner strength develops.
    As you breathe out: disperse obstacles standing in the way of enjoyment of your life.

    Now send loving thoughts to yourself, your family and friends
    Thank the universe for providing you with health and wellbeing.
    Feel a deep gratitude for all the good things in your life.
    You can now remain centred and refreshed, long after you open your eyes, no matter where you are.

    Hypnotherapy and meditation for anxiety relief

    Hypnotherapy for Anxiety