Can staying present reduce anxiety & how does hypnotherapy help?

I have been helping and working with clients with many different problems and concerns for many years. Still, one of the common denominators for clients who suffer from anxiety is the ‘What ifs’ i.e. they are letting their thoughts spiral to a time in the future that hasn’t even happened yet. 

One gentleman I successfully helped used to get a burning feeling in his tummy that would work its way up to his head causing severe headaches. We worked together to reframe his ‘What ifs’ allowing him to live in the present which resulted in this feeling disappearing. He could then enjoy his life without worries and fears of the future.

We all need anxiety in some form, but it becomes a problem when it rears its ugly head in uncertainty with fears and worries that overwhelm us about the future, or keep us trapped in the past, replaying and reliving situations that we wish we could change. But did you know that one of the most effective ways to regulate anxiety is to stay in the present moment?  

When we focus on the here and now, we create space to become calm and have clarity and inner peace. Hypnotherapy can help with this - it is a powerful tool which allows us to stay present whilst reframing unhelpful thought patterns that cause anxiety

When our minds drift from the present, we can get caught up in worrying about what might happen in the future, or often dwell on regrets and painful memories from the past. When this happens our mind interprets these thoughts as immediate threats, which then ultimately triggers the body’s response of fight or flight. Keeping us in a constant state of tension and stress, this then makes it difficult to enjoy the present moment.  

Focusing on the present, ‘the right now’ helps break from this cycle. Being present allows you to truly enjoy life, have control over choices, and find your inner peace. I’ve made this sound very easy but for many staying in the present is difficult and that is where hypnotherapy comes in.

So how does hypnotherapy work? It works by guiding you into a deeply relaxed state where your mind becomes more open to positive suggestions and change. In this relaxed state, we know your subconscious mind holds your automatic thoughts and emotional patterns. When accessed and reshaped, it provides the benefits of a healthy and well-balanced mindset.

How hypnotherapy helps you stay in the present

When you’re in hypnosis, your brain naturally slows down, moving from a busy, anxious state to a calm, focused one. This helps you to become more present. It quiets the chatter in your mind, thus allowing you to tune into the here and now.

Reframes thought patterns that cause anxiety

Many of our anxious thoughts stem from deeply ingrained patterns. It could be beliefs or habits we’ve held onto for years, often without realising it. In a deeply relaxed state, hypnotherapy can identify and reframe those thought patterns, replacing them with healthier, more positive perspectives that promote calmness and resilience.

Enhances mindfulness and awareness

Did you know that hypnotherapy encourages mindfulness? It allows you to become more aware of your thoughts, emotions, and habits in a non-judgmental way. This awareness makes it easier to notice when your mind drifts into worry and gently brings it back to the present.

Builds a positive mental space

By using positive affirmations and suggestions, your subconscious mind makes it easier to focus on the good in the present rather than fear the future or dwell on the past. Affirmations help create a sense of safety and control, reducing the intensity of anxiety over time.

The impact of external pressures

Those who know me well will know that I thoroughly enjoy listening to podcasts especially The Diary of a CEO. I recently listened to an insightful episode of this podcast, where Stephen Bartlett interviewed Dr Martha Beck, Oprah's life coach. Their conversation deeply resonated with me, particularly Dr Beck’s discussion on why anxiety is skyrocketing in modern society. She explained how much of our stress stems from internalised fears and societal pressures that keep us fixated on the past or future, rather than embracing the present.

One of the key messages from this episode was the idea that anxiety often arises from an internal conflict between our true selves and the expectations placed upon us. Dr Beck spoke about how authenticity and presence go hand in hand — when we live in alignment with our true selves, we naturally feel more at peace. This is something I often see in my hypnotherapy practice. Clients who are struggling with anxiety can feel disconnected from their own needs and desires because they are too busy worrying about external pressures.

Listening to this podcast reinforced how crucial it is for mental well-being to stay present. Dr Beck’s approach aligns beautifully with hypnotherapy, which allows us to bypass the conscious mind, which can cause anxiety and connect with our deeper, authentic self. By accessing the subconscious, hypnotherapy helps us break free from the conditioned patterns that keep us trapped in anxiety.

Simple ways to stay present in everyday life

In addition to hypnotherapy, there are simple yet effective ways to stay in the present and reduce anxiety. Here are a few techniques you can start using today:

Practice deep breathing

My sessions always begin with three deep controlled breaths, allowing you to become more focused and centred. When anxiety takes hold, taking focused, slow, deep breaths is helpful. Inhale through your nose for four seconds, hold for four seconds, and exhale through your mouth for four seconds. This technique helps ground you and signals to your body that it’s safe to relax.

Engage your senses

Use your five senses to anchor yourself in the present. Notice what you can see, hear, smell, touch, and taste. This simple practice shifts your focus away from anxious thoughts and into the immediate experience.

Use positive self-talk

When anxiety tries to pull you into worries about the future, remind yourself, “Right now, I am safe. I am in control. I can handle this moment.”

Limit time spent dwelling on ‘What ifs’

Set a designated “worry time” each day, allow yourself to acknowledge concerns but then consciously let them go. This prevents overthinking from taking over your entire day.

Try guided hypnosis recordings

By using guided hypnosis recordings designed to help you stay in the present and ease anxiety. Listening to these regularly can reinforce the positive effects of hypnotherapy.

The long-term benefits of staying present

When we make staying present a daily practice, we experience profound changes in our overall well-being. Anxiety loses its grip as we learn to trust in the present moment. We become more engaged in our relationships, more productive in our work, and more joyful in everyday experiences.

Hypnotherapy accelerates this transformation by rewiring the subconscious mind, helping to break free from anxiety-driven habits and adopt a calmer, more present-focused mindset. It allows the replacement of fear-based thinking with confidence, resilience, and an ability to embrace life as it unfolds.

So, if you’ve been struggling with anxiety, know that you’re not alone, and some tools and techniques can help you control your emotions rather than the emotions controlling you. You don’t have to stay stuck in a cycle of worry and stress. Staying in the present allows you to regain control of your mind and emotions. With the support of hypnotherapy, you can reinforce this new way of thinking, making it easier to let go of the past, stop fearing the future, and live in the moment.

As Dr. Martha Beck beautifully expressed in The Diary of a CEO, anxiety often diminishes when we embrace authenticity and presence. Through hypnotherapy we can nurture this presence, allowing ourselves to experience life with greater peace and clarity.

Remember, peace isn’t something you chase — it’s already within you, right here, in the present moment.

“Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.”

- Bil Keane.