Anxiety and Stress Relief (with 7 Step Self-hypnosis Guide)
Get fast relief from symptoms of stress and anxiety with hypnotherapy.
Do you suffer from frequent bouts of stress and anxiety or panic attacks?
Next time you are feeling stressed and anxious, notice what is going on in your mind and body.
Stress and anxiety are symptoms of underlying fear of failure, emotional turmoil, conflict and self-criticism.
The symptoms of anxiety are unpleasant and unsettling. Some people experience them frequently.
Thoughts in your mind are spinning in turmoil. You feel an overwhelming sense of fear and dread. The heart is racing, your muscles are tense and tight.
Anxiety doesn’t speak to logic, it whispers through your ears directly to your fears. ~
Common signs of an anxiety attack
- Feelings of fear and dread
- Fuzzy thinking
- Lack of focus
- Muscle Tension
- Tightness in the chest
- Shallow breathing
- Shakiness and trembling
- Heart racing
- Knots in the stomach
- Stomach aches
- IBS symptoms get worse
- Insomnia and restlessness
- Jaw clicking, teeth grinding
Often anxiety is brought on by worries surfacing as you play out worst-case scenarios in your mind.
Frequency of stress and anxiety increase due to work and financial pressure. Fear of losing a job, or being in debt. It can be brought on by relationship issues, or the fear of not being good enough or by being your own worst critic.
“I’ve been through some terrible things in my life, some of which actually happened.” ~ Mark Twain
When you worry and criticise yourself you become anxious and insecure. As a result you feel as though you are not good enough. You tend to worry too much about what other people think.
People often criticise themselves for not being more confident, prettier, funnier, smarter and so on. This leaves them feeling inadequate at work or inferior in social situations. If not dealt with it can develop into a full blown social phobia.
Inner critic and relentless negative self talk can make work stress and social anxiety much worse.
The more you criticise yourself the more powerful the inner critic gets. 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
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 some help.
“When you doubt your power, you give power to your doubt” ~ Honore de Balzac
Hypnosis for anxiety and stress relief is achievable. Because, just as your inner-mind creates worry, turmoil and conflict, it can also change it.
When you get worked up and when anxiety kicks in, breathe deeply and practice your self-hypnosis.
Here is a 7 step guide to stop anxiety attacks (with easy self-hypnosis instructions)
To help you deal with stress and tension in you life you can learn how to manage it with these self hypnosis instructions.
Step 1 ~ Breathe calmly to reduce 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.
- In breath count to 3
- Out breath count to 6
- Repeat this breathing rhythm 6 times
After a little while you can stop counting. Let a part of you assume this breathing method automatically.
Soon it will become very natural for you to breathe this way (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. 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. 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
Then close them and allow yourself to completely relax. Continue to relax… from the top of your head, right down to your toes.
Take you time in doing this… release all tension from every cell, every muscle, every nerve. Start 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.
Mentally repeat to yourself:
“relax and let go”
“deeper and deeper relaxed”.
Step 3 ~ Deepening 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 on and off three (3) times and 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 is helping you to switch off your fuzzy, distorted anxieties and worries.
Each time you practice and repeat these steps, the easier it gets to find relief from symptoms of stress and anxiety.
Step 4 ~ Self-Hypnosis to find your calm place…
Imagine now a peaceful, calm place. A place where you feel safe, comfortable and relaxed.
It can be walking on the beach with sand beneath you feet. Sitting under a big shady tree, near a pond or a lake. Or relaxing in your favourite room.
Let yourself 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 which 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. You will re-experience being anxiety free, calm and quietly in control.
Step 5 ~ Visualisation for controlling 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 it’s weight in your hand.
Once again 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 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 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.
Step 6 ~ Self-Hypnosis imagery to be anxiety-free…
Return to imagining yourself sitting comfortably, relaxed and breathing calmly.
Find the remote control and feel how light it is in your hand. Look at the TV 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.
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, to be flexible and strong.
Focus on how good you feel while you spend time visualising 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 see your life 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 will calm down during the experience of self hypnosis. This not only helps calm your thoughts but to relax your body in a way that goes beyond your thoughts.
Hypnosis and visualisation to gain relief from stress and anxiety…
You can find these guided self-hypnosis instructions on a below video, which I have prepared especially for you.
Hope you enjoy every moment of your self-hypnosis experience.
Anxiety is trying to protect you
Stress and anxiety are a common part of your everyday life. Some level of stress and worry is unavoidable.
Your brain is hard wired to keep you safe. A 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
Research study for hypnosis treatment of anxiety…
Hypnotherapy is used effectively to reduce stress and anxiety.
But, is there sufficient enough research and evidence to back that up?
Yes, according to a Senior Lecturer at the School of Counselling. There are quite a number of research studies in existence. As a result, a review was carried out on ten of them for two most common conditions: chronic pain and anxiety.
This review concluded that there is strong evidence of positive effectiveness of hypnotherapy as treatment to assist 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 develop with self-hypnosis…
Anxiety sucks! Hypnosis can help you gain relief from stress and anxiety. Restore your self-confidence and act in your own best interests.
Subsequently, your inner strength and self assurance will develop. This in turn can help you value yourself more and to acknowledge your own needs, such as:
- It is OK to be myself and not worry what others think
- It is OK to express my needs
- My needs are as important as others
- I treat myself with respect
- It is OK to have my personal needs met
- I can work out my differences with people I care about
- Discussing and resolving differences can improve relationships
- I have a right to assert myself, even if it doesn’t suit others
- I am not under pressure to say yes, simply because I am asked
- Saying no does not make me selfish or inconsiderate
- I can feel good about myself, regardless what others think
When you notice that you’re worried or feeling stressed, practice the above self-hypnosis affirmations. Notice how much better you feel afterwards.
In conclusion, give yourself a break, stop worrying and stop 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.
- I’m not afraid 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
Anxiety and emotional turmoil can be released with the help of an experienced hypnotherapist.
When you get worked up and when anxiety kicks in, breathe deeply and practice your self-hypnosis.
Should you have any further questions about hypnosis feel free to give me a call on 02 9568 6801. I’m Katherine Ferris and I am more than happy to be of help.
The following article appeared in the “Body Love” section of the November 2009 edition of the Cosmopolitan Magazine.
Abundant tips for beating stress
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.
- 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 you teach your body to release 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 – an inner strength develops.
- Breathe out: disperse obstacles standing in the way of the enjoyment of your life.
Now send loving thoughts to your family, friends and yourself
- 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.