What are the benefits of learning self-hypnosis?

Self-hypnosis is recognised as a safe and positive way to put yourself into a hypnotic state of suggestion, helping to support the changes you want to make. Many hypnotherapists will incorporate it into their client treatment plans, but what are the key benefits of self-hypnosis?

Hypnosis, as an experience or state, has come to mean something that happens under the guidance of someone else. This is why we use the term self-hypnosis when someone takes away what they have learned with a hypnotherapist and accesses that state of relaxed focus themselves. It’s often said that all hypnosis is self-hypnosis, as although you are guided into trance, you are always in control of the experience you are having.

There are many ways to achieve this state. The benefit and definition of self-hypnosis, going beyond meditation and relaxation, is the ability to add post-hypnotic suggestion – to use the state to vividly suggest through words or actions a change that you want to come about at a later time, when you are no longer in a hypnotic state.

Think of this as rehearsing affirmations for changes that you want to make, such as making better eating choices or speaking out more confidently. A “mind movie”– a vivid multi-sensory positive rehearsal of a desired response or outcome – is a great way to use self-hypnosis without the need for remembering any words at all. As we are so often negatively rehearsing events by imagining everything going wrong, and this is powerful enough to make us feel nauseous and shaky, imagine how helpful reversing that can be.

What can self-hypnosis be used for?

Applications for self-hypnosis include anxiety around travelling, exams, public performance and other future events. Positive mental rehearsals, anchors to a safe and special place or to a memory of a time when you achieved something you were proud of, are a great way to overcome your difficulties, and are easily learned when you work with an experienced hypnotherapist.

Medical appointments are another popular use for a self-hypnosis technique. The ability to relax or to “zone out” during a medical or dental procedure makes it easier both to manage the anticipatory anxiety in the waiting room and the stress levels during the appointment itself.

Many studies have examined hypnosis and pain management, and it can really help you manage your discomfort. Hypnobirthing is an example of self-hypnosis techniques, which are fairly widely practised and well-regarded as a positive intervention for pain.

Self-hypnosis for sports and performance

Some people use self-hypnosis for self-development goals, to achieve success in areas such as sports performance or career goals. Many sports teams employ people with a working knowledge of positive visualisation and suggestion, and even sometimes qualified hypnotherapists, as mindset is a very important part of winning.

If you look at the opponent and think “They are stronger, fitter and more experienced than me, I’m going to lose”, you are more likely to lose than if you tell yourself how you are fit, well practised, and ready for a personal best!

The relaxation response

Neutral self-hypnosis is relaxation and self-regulation without any therapeutic suggestions, and once mastered, 15-20 minutes in this state is beneficial to reduce daily stress. This neutral relaxation practice can also help with periods of insomnia.

Some people notice how much calmer they feel and how much easier it is to manage painful procedures, making self-hypnosis a valuable tool to use again in the future.

Will I be able to learn self-hypnosis?

I often spend time teaching my clients how to use self-hypnosis. Sometimes this is when we reach the end of our sessions and agree on ways for the client to maintain their progress. Other times, it's introduced throughout our sessions as techniques that help clients return to the sense of calm and focus they experience during hypnosis.

Some people learn self-hypnosis quickly, and others take more time. It is a naturally occurring state of mind, and if you struggle to use breathing, counting, muscle relaxation, eye fixation or anchoring methods, you can learn how to make your own hypnosis recording instead.

When you use your own language to describe your own intended outcomes, it can feel more precise, targeted and meaningful than using a generic downloadable resource.

Whilst many issues will still benefit from thorough work with a skilled professional hypnotherapist, self-hypnosis methods are a wonderful addition to your tool kit for managing physical and mental life challenges.