Teach Yourself Self-Hypnosis
Cognitive hypnotherapist Katie Abbott suggests some positive-thinking techniques that can be tried by anyone, anytime, anywhere.
Sometimes in life, we feel or act as though we're in a trance. We do things or feel things we know aren't good for us, but we carry on doing them regardless. Cognitive hypnotherapy works to take you out of that trance, to dehypnotise you so that you are free to be the way you want to be. Whether you're at home, at work or on holiday, these simple self - hypnosis exercises will enable you to perform simple mind maintenance...
This can be done any time, anywhere, and is a great way to combat stress, re-energise or bring yourself out of a negative mood...
1. Breathe slowly, deeply and evenly from your stomach, not your chest.
2. With every exhale, say a word that represents the way you want to feel. For example, say "calm" or "energised".
3. Recall a comforting image or memory from your past. Vividly re-experience it, remembering the sights, sounds and smells around you. Was it warm or cold? Were there any intense colours, or perhaps a scent in the air?
4. Try adding your own elements to this - add to the surroundings or environment to make it even more comforting. Practise this for three to five minutes a couple of times a week, and enjoy the benefits it can bring you.
Acting "as if" There are no physiological differences between real and acted emotions. When you watch a film you may cry if there is an emotional scene, or you may cover your eyes during a frightening scene. You know that these are actors and the story is fictional, yet your mind and body still react as if they are real - your emotions are affected by your imagination. In the same way, acting as if you are happy can allow your brain to believe you are actually happy. The steps to achieve this are simple...
1. If you want to try to change your mood, just remember to act "as if" it were different.
2. If you feel nervous and tense, act as if you are confident and relaxed. If you want, you can even act as if you are someone else - whoever you want to be. Almost immediately, your physiology and mood may alter - it's that simple.
If at any time you are faced with a future event you are concerned about, such as an important meeting or interview, rehearsal is a quick way to change your instinctive or emotional response to that situation. This very simple (and very effective) technique conditions you to associate a comforting feeling with the event you are anxious about...
1. Start breathing deeply to encourage a feeling of relaxation.
2. Rehearse the event as if you were at your very best, from the beginning through to its successful completion. Don't worry, you are not aiming for an Oscar.
3. Imagine there's a cinema screen in front of you, on which you can see, hear and feel yourself being exactly the way you would like. Enjoy watching yourself in this state, and look forward to a future where you can always be like this.
Being given a task can open up many new possibilities for yourself and those around you. The benefits manifest themselves in many surprising ways. Tasks can be tailored to suit individuals, but here are a couple everyone can try.
Random acts of kindness
Try performing one act of kindness a day. It could be buying a plant for a colleague's desk, or simply making a cup of tea for someone.
Sit in a cafe alone for no other reason than to observe passers by. Look at the people and things around you. Just observe life as it passes by, and see what you notice.
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