Scope of self-hypnosis
Naturally, most serious mental or psychological problems cannot always be solved using this method. The severity of a particular condition is the main point in choosing effective psychotherapy. Self-hypnosis is rather an effective method to manage your life, set those criteria and formulations that a person really considers necessary, helps to get rid of subconscious fears and obstacles. At the same time, the scope of application of the self-hypnosis technique is quite versatile and covers most of all psychological problems.
The main areas of application of self-hypnosis:
- Correction of the reaction to stress
. You can use special settings that will help you take a more pragmatic approach to the problem of acute external factors on the human psyche. Promotes the correction of a specific reaction to stress, which is dictated by the temperament and character of each individual, destroys patterned behavior and builds new patterns, which helps to cope with problems more effectively. - Normalization of rest and sleep patterns
. Due to an imbalance in this area, a person is unable to fully relax, therefore, performance and concentration decrease. With the help of self-hypnosis, you can instill in yourself specific goals for sound, restorative sleep and improve a person’s well-being. The condition is also corrected after a long rest, in which a surge of strength, energy and enthusiasm should be felt. - Getting rid of dependencies
. Even alcohol abuse, smoking, and drugs can be eliminated from your life thanks to self-hypnosis. The correct attitude towards a healthy lifestyle and dependence on the constant desire to maintain one’s bad habits helps to improve a person’s well-being and get rid of the unpleasant symptoms of withdrawal. That is, you can directly convince yourself that there is no feeling of dependence on a specific habit. - Setting for body weight correction
. In most cases, the causes of obesity lie in the psychological state of a person, who thus reacts to unfavorable external conditions or copes with psychological stress. If this is so, then with the help of self-hypnosis you can change this option and put the wording on weight loss. - Getting rid of fears, obsessions, shyness and self-doubt
. Any psychological characteristics of a person that create difficulties in routine life are corrected using self-hypnosis. You can tune yourself to a specific trend in behavior, eliminate pathological fears, thereby simplifying daily tasks and improving your quality of life. - Treatment of psychosomatic diseases
. There is a category of diseases that manifest themselves as real symptoms of dysfunction of internal organs, but a detailed examination does not reveal any changes. That is, the cause of all signs of disease lies in the psychological characteristics of the reactivity of the human psyche. Most diseases in this category are chronic and sluggish nosologies that are difficult to treat and are prone to spontaneous remissions and exacerbations.
Preparatory exercises
To use self-hypnosis to fulfill your desires, you first need to enter a trance state. Those who are not yet familiar with this technique should follow this link (the page with preparatory exercises will open in a new tab).
To learn the technique of self-hypnosis, you will need a tape recorder or MP3 player, as well as a recording of the self-hypnosis program, the text of which you will find in this article.
In the future, you can refuse to listen to the recording, but at the initial stage this is necessary.
It should be borne in mind that self-hypnosis and active self-hypnosis only work effectively if no one distracts you during the session. Turn off your phone, choose a time when you are guaranteed not to be disturbed for at least half an hour. You can conduct a session before bed or immediately after waking up.
So, take a comfortable position, do the preparatory exercises, turn on the recording of the self-hypnosis session (let's call it “Recording No. 1”). For the first time, it will be unusual for you to hear your own voice, but later this inconvenience will disappear.
Main stages of self-hypnosis
Almost all techniques represent the same sequence of actions, differing only in small details. Absolutely all methods of self-hypnosis are effective if you follow the rules and nuances of immersion in and out of a hypnotic state. Therefore, several steps must be followed in order.
Step 1
Before embarking on the actual methodology, you need to develop the templates that will be instilled, or at least their basic principles.
You should definitely express your own attitude to the problem and expectations from this procedure. Example: “I want to stop smoking cigarettes.” A person must be determined to get rid of the habit and not rely on deceptive ways. It is necessary to evaluate smoking, take into account its positive and negative aspects, and make a decision with a dose of pragmatism. It is necessary to be categorical in your desire and formulate your attitude clearly and necessarily unambiguously.
It may take a few minutes to take the first step, and sometimes life is not enough to formulate your desires. A person who does not really understand what he is trying to achieve through self-hypnosis is unlikely to get the expected results.
Firm intentions and goals allow a person not to lose why he is performing self-hypnosis and his connection to reality. The decision must be made carefully and guided exclusively by cold reason and logic. It is advisable not to touch upon the emotional aspect of the problem, but only to display a specific goal.
For example, “I am confident in my abilities, I can do better” or “I feel good, my arm/leg/heart doesn’t bother me at all.” The second phrase is used to correct psychosomatic disorders.
It is best if the formulation of self-hypnosis is written down on paper. This way a person can relax and just read without thinking about what needs to be said. This is especially useful for self-hypnosis for beginners.
Step 2
At this stage, complete relaxation and tranquility are ensured.
The ways to achieve such a state may be different, depending on the specific conditions, capabilities and characterological characteristics of the individual. The psychological state of a person at the time of self-hypnosis also plays an important role. Naturally, anxiety will only hinder the implementation of the second point. A state of complete relaxation can be achieved using several methods that are quite well known in their application, but have several important features. Relaxation can be achieved more easily if you are alone in the room and no extraneous sounds will interfere with the procedure. It is best if the possibility of a sudden interruption of the self-hypnosis session is excluded.
Let's consider the factors influencing the effectiveness of self-hypnosis in more detail:
- Location
. It is important that the room or room where a person is trying to achieve complete relaxation is not furnished provocatively or its interior is distracting. As mentioned above, it is impossible to achieve relaxation in walk-through rooms or where there is a possibility that someone could look in at any moment. Relaxation takes place exclusively in a complete feeling of safety of what is happening. The risk of being caught during the procedure greatly complicates this step of self-hypnosis. - Lighting
. Complete relaxation of a person can also be interfered with by bright and cold light, which irritates the retina and prevents the brain from reducing its activity. Light sources in the room should not be conspicuous or distract from the procedure. The best perceived light is soft, warm, subdued light that does not attract attention. If the wording is written on paper, then the brightness in the room must be sufficient for comfortable reading. - Sounds
. The self-hypnosis technique also welcomes the presence of sound. This is not necessary if classical melodies are alien to a person or if they are poorly perceived. The gold standard for audio accompaniment during self-hypnosis is classical compositions that are performed at a calm pace. Naturally, instrumental music is perceived better. - Muscle relaxation
. It is important that every muscle in the human body feels the heaviness and relaxes. To do this, you need to carry out a simple exercise that is based on natural human reflexes. It is known that unconscious stretching before bed is a special human reaction to the need to relax the muscles. If this needs to be done at a specific time, you need to repeat the same steps. You should simultaneously tense all the muscles of the body in order to feel each of them. You need to hold out in this state for a few seconds and relax. The normal physiological reaction of a muscle after work is done is relaxation.
Step 3
In addition to stating your goal, you can even write down an introduction.
This is a short text written in the first person. It is necessary to affirm your own comfort, safety and gradual entry into a hypnotic trance. Each self-hypnosis exercise consists of an introduction in 10 small steps:
- "One.
I am absolutely calm and relaxed, my eyelids are getting heavy . You need to focus only on this phrase and not allow other thoughts into your consciousness, no matter how much you want it. If you repeat this phrase, at some point you will be able to concentrate exclusively on it and think only about what you need to think about. - "Two.
I feel comfortable and safe . It is important to focus on this thought to allow your mind to turn off all its settings. You need to believe that you are truly safe and nothing threatens to disturb it. - "Three.
I feel lightness and weightlessness in my arms and legs. Nothing worries me . Repeating this phrase will help turn off the need to worry about the state of the body; any somatic sensations will be erased. - "Four.
My muscles are deeply relaxed. I feel pleasantly tired in my arms and legs . At this stage, relaxation deepens and the person increasingly feels that it is now very difficult to move the limbs. You need to believe in these words and really accept that it is almost impossible to make any movements. - "Five.
I feel serenity and peace . Nothing can disturb this state, only your own voice. Repeating this phrase gives confidence that nothing will interfere. - "Six.
I am in a state of deep hypnosis. I only listen to my voice . Concentration on a single sound source allows the human psyche to easily perceive incoming information. - "Seven.
I am completely relaxed, I only trust my voice. I only listen to my voice . Gradually, one’s own words become the only thing that the human psyche perceives. - "Eight.
I breathe steadily and calmly. I only feel my breath. I am calm" . The person is in complete peace and carefully records his voice. - "Nine.
I don’t feel my body, it’s completely relaxed . Then complete relaxation of the muscles occurs and their control is turned off. That is, attention is concentrated exclusively on the voice. - "Ten.
I perceive only my voice. I completely obey my voice . This is the last introductory phrase to anesthesia, which helps you tune in to the necessary wave and perceive the formulation of what is the purpose of the session as usefully as possible.
Important! Each phrase must be repeated several times until you can fully and unconditionally believe in it.
Step 4
At this stage, self-hypnosis and self-hypnosis actually occur.
That is, the formulated goals of the procedure, which must be prepared in advance, are pronounced slowly and measuredly. It is necessary to repeat each one until there is confidence in its authenticity and obligatory implementation. This formulation must meet several mandatory requirements that will allow the mind to easily and unambiguously accept the attitude:
- Appeal
. All necessary settings are pronounced in the first person. A person accepts a phrase or thought beginning with “I” and considers it his own. - Time limit
. Undefined time frames cannot be applied. All specified settings must be carried out currently and without restrictions. - Statement
. The formulation should be a clear, confident statement of what needs to be brought into reality or taught to oneself. - Eligibility
. Each phrase should not contradict a person’s inner beliefs and not radically change his opinion. That is, getting rid of bad habits, for example, should happen gradually, and not categorically in one session.
Step 5
The last stage of self-hypnosis can last from several minutes to one hour, depending on the reactivity of the individual person’s body.
When the instructions are pronounced and the person accepts each of them, it is necessary to complete the self-hypnosis meditation. To do this, you must exit the hypnotic state by executing a certain command. In a calm voice, you need to order yourself to wake up and try to open your eyes. Everything must be done slowly and without haste. In most cases, beginners do not immediately manage to open their eyelids; they are overcome by fatigue and drowsiness. Then it is worth repeating the command several times.
The sleepiness may be so strong that the person will feel a powerful urge to nap that is difficult to resist. This type of sleep can last up to one hour and is completely normal. After it, a person feels well rested and well-slept.
How to learn self-hypnosis - watch the video:
This procedure for beginners is quite complicated, and it is not always possible to get the desired effect the first time. But with regular use, the skills will gradually improve. There is no universal instruction on how to learn self-hypnosis. Everyone must discover an approach to themselves independently. At the same time, this psychotherapeutic tactic helps many to independently get rid of internal psychological problems, improve their well-being and gain control over themselves.
