Hypnosis on yourself


Benefits, How to Try It & More

Self-Hypnosis: Benefits, How to Try It & More
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Medically reviewed by Debra Rose Wilson, Ph. D., MSN, R.N., IBCLC, AHN-BC, CHT — By Crystal Raypole on August 16, 2021

In the 18th century, hypnosis was all the rage, but the practice goes back further than many realize.

Temple sleep, practiced widely throughout early Greek and Egypt, involved a meditative ritual said to bring on a deep, healing sleep and dreams of a cure for the sleeper’s physical or mental symptoms.

“The Book of Healing,” published in 1027 by Persian philosopher Ibn Sina (Avicenna), also mentions hypnosis.

Modern practitioners, like Franz Mesmer, eventually brought hypnosis into the public consciousness. It was originally called mesmerism, after Mesmer (though he termed it “animal magnetism”).

Mesmer also successfully hypnotized himself and, quite possibly, taught self-hypnosis to other interested individuals.

In basic terms, self-hypnosis means putting yourself in a highly focused and suggestible state. If you’ve ever tried meditation, you might find that a state of self-hypnosis isn’t terribly dissimilar.

Self-hypnosis doesn’t just help you find a sense of calm, though it can certainly help you relax. It can also help you address and change unwanted habits and unhelpful thought patterns.

The practice might seem a little implausible, but there’s a decent amount of scientific evidence behind it. Read on to learn more about its potential benefits and get tips on trying it yourself.

A number of scientific studies suggest self-hypnosis can have a few key benefits.

Improved sleep

According to a 2020 study of 90 women experiencing postmenopausal sleep disturbances, self-hypnosis shows promise as an effective treatment for insomnia and other sleep problems.

This study divided the women into four groups. Some met in-person for hypnosis sessions, while others received phone calls with guided self-hypnosis sessions.

Most women reported that hypnosis helped them sleep longer. They also noticed improvements in:

  • quality of sleep
  • hot flashes and night sweats
  • changes in mood

As all groups showed similar improvements, researchers concluded that self-hypnosis was just as beneficial as the in-person sessions, with the added bonuses of convenience and ease of accessibility.

In a 2018 review of 24 studies evaluating the use of hypnosis for sleep concerns, 58.3 percent of the studies found support for hypnosis as a treatment. Another 12.5 percent reported mixed results.

Not all the included studies specifically focused on self-hypnosis. Still, the review authors said more than half of the studies offered audio recordings for home practice and encouraged participants to practice hypnosis on their own. (Plus, plenty of experts have pointed out that all hypnosis, on some level, is self-hypnosis.)

The authors of the review also noted a few key limitations, including:

  • small study sample sizes
  • low study quality
  • relatively small number of studies looking at groups who experience sleep concerns

They concluded that, despite the need for more research, hypnosis showed overall promise as a low-risk treatment for sleep issues.

Weight loss

A 2021 review considered 11 studies evaluating the potential benefits of hypnosis for weight loss. Nine of those studies found some evidence to suggest hypnosis or self-hypnosis could help promote weight loss.

According to the review authors, hypnosis and mindfulness can help with weight loss by:

  • increasing awareness of food during meals
  • promoting greater acceptance of body image
  • limiting eating in response to emotional or external cues

The review authors noted that hypnosis appeared to have the most benefit for weight loss when combined with diet changes and exercise.

A 2018 study of 120 adults with a body mass index (BMI) between 35 and 50 compared the benefits of two weight loss programs. Both groups received:

  • diet and exercise recommendations
  • tips for mindful eating, sticking to a nutritious diet, and adding physical activity to a daily schedule

One group also learned self-hypnosis. Researchers encouraged these 60 participants to use self-hypnosis before eating to improve self-control and break unwanted eating habits.

According to the results, self-hypnosis promoted feelings of fullness after eating, along with improved quality of life and reduced inflammation.

These benefits could certainly have an indirect effect on weight loss, which another key finding of the study appears to confirm: Participants who used hypnosis regularly did lose more weight than those who didn’t.

Pain management

A 2016 study explored the benefits of hypnosis and self-hypnosis for 53 hospitalized older adults experiencing chronic pain.

Researchers divided the patients into 2 groups: One group received a massage intervention, while the other received 3 hypnosis sessions. The patients also learned self-hypnosis from a trained physician, who encouraged them to practice self-hypnosis for extended pain relief.

The results suggested hypnosis had more benefit for pain relief than massage during the hospital stay. Hypnosis also seemed to offer some mood-boosting benefits.

A 2014 study of 100 veterans living with chronic low back pain also supported self-hypnosis as a beneficial treatment for pain relief.

Researchers divided participants into four groups:

  • eight sessions of self-hypnosis training
  • eight sessions of self-hypnosis training, plus audio recordings for practice at home
  • two sessions of self-hypnosis training, plus audio recordings and a weekly phone call reminder
  • eight sessions of biofeedback

According to the results, hypnosis was more effective for pain relief than biofeedback. More than half of those in the hypnosis groups said their pain improved. These benefits lasted for 6 months following treatment, if not longer.

What’s more, the findings suggest two self-hypnosis sessions, when combined with home practice, could provide just as much benefit as eight regular treatment sessions.

Other potential benefits

Some research also suggests self-hypnosis could have some benefit for:

  • boosting mindfulness and reducing stress
  • easing feelings of anxiety
  • increasing self-confidence
  • quitting smoking

Most existing studies examining the potential benefits of self-hypnosis have smaller sample sizes, not to mention other limitations.

On one hand, very little evidence points to any adverse effects of self-hypnosis. Still, researchers generally agree on the need for larger, better quality, randomized controlled trials to conclusively support the practice as a beneficial treatment approach.

Interested in giving self-hypnosis a try?

Self-hypnosis, step by step

  1. Get comfortable. Aim to wear clothing that helps you feel relaxed and at ease. Stiff, scratchy, tight, or heavy clothing might not promote relaxation.
  2. Find the right spot. Settle yourself in a quiet room, where you won’t have to worry about anyone disturbing you. Silence your phone and sit anywhere comfortable, in a position that supports your back and won’t leave you feeling cramped.
  3. Set your goal. What do you want to get out of self-hypnosis? Go into the exercise with a clear goal, whether that’s improving self-esteem, getting better sleep, or breaking a habit.
  4. Focus your gaze. Find something simple within your line of sight to focus on, or create a point of focus by pushing a colored thumbtack into the wall or lighting a candle and focusing on the flame.
  5. Begin breathing slowly and deeply. Inhale through your nose and exhale slowly through your mouth, letting your eyes rest on your focus point. Continue breathing, imagining that with each exhale, your eyelids are becoming heavier. Keep going until they feel too heavy to keep open.
  6. Continue to relax. With closed eyes, keep breathing slowly, concentrating on your breath to keep your thoughts from wandering. When your awareness drifts off course, return it to your breath. If any part of your body feels particularly tense, imagine each exhale carrying the tension away.
  7. Visualize. Using your senses, create a peaceful mental “happy place.” You might surround yourself with clouds of relaxing colors or imagine yourself walking along the beach, sitting in a field of flowers, or biting into a juicy, delicious slice of melon.
  8. Spend some time in your scene. As your visualization begins to soothe you, imagine your body becoming very heavy, just as it does when you’re about to fall asleep. If it helps, you can even imagine yourself sinking slightly into the chair or sofa.
  9. Affirm your relaxed state. Try repeating a mantra, like “I am calm,” or “I am at peace.”
  10. Move on to your goal. Once you feel completely calm, use visualization to focus on your goal. Don’t skimp on the detail — make your scene as vivid as possible. Trying to sleep better? Feel yourself tucked into bed with your soft sheets. Hear the hum of the fan as you breathe peacefully in the cool darkness and drift toward sleep.
  11. Affirm your goal. As you imagine yourself achieving your goal, mentally repeat it, such as “I’m speaking confidently, without feeling nervous,” “I’m sleeping peacefully through the night,” or “I don’t want to smoke. I don’t crave a cigarette. ” As you repeat these words, direct compassion and encouragement toward yourself.
  12. Let your body return to normal. After 5 minutes or so, prepare to leave the hypnotic state. Imagine each inhale drawing energy from the world around you, and each exhale sending it flowing through your veins. Each breath leaves your limbs feeling lighter until they return to normal.
  13. Wake yourself. Begin counting down from 10, telling yourself, “When I reach one, I will open my eyes, energized and alert.”

Hypnosis not quite working for you? These tips could make a difference.

Try guided self-hypnosis

The steps above offer one approach to self-hypnosis, but you can reach a relaxed, hypnotic state using several methods.

You’ll find plenty of guided recordings on YouTube, if you aren’t sure about trying self-hypnosis completely on your own.

You can also use books to get more familiar with the practice.

Try:

  • “Close Your Eyes, Get Free” by Grace Smith
  • “Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open” by Forbes Blair

Try different relaxation techniques

If you find it tough to relax, experimenting with different relaxation strategies could help:

  • Try imagining yourself climbing down a flight of stairs slowly, inhaling and exhaling once per step. As you descend, tell yourself you’ll feel completely relaxed at the bottom.
  • If you find water images comforting, you could imagine yourself swimming deeper and deeper into an undersea world, leaving your tensions behind on the shore.
  • To end the hypnotic state, simply imagine yourself climbing the stairs, or swimming back to shore.

Make it a habit

As with any new skill or routine, making time for daily practice can increase your chances of noticing improvement. Even just 10 or 15 minutes per day can help.

Maybe you add self-hypnosis to your morning routine, or set aside a few minutes before you start cooking dinner.

You’ll also probably find self-hypnosis more helpful if you believe the practice has some benefit. This confidence can also make it easier to stick with the habit over time.

You can also try hypnosis by working with a trained hypnotherapist.

Hypnotherapy is an approach to mental health care that incorporates the use of hypnosis. During a session, your hypnotherapist will help you enter a relaxed state and then offer suggestions specifically tailored to key goals you’ve discussed.

Professional hypnotherapy may be an option worth considering if you have a hard time entering a relaxed state on your own.

Keep in mind, too, that identifying underlying causes of unhelpful thought patterns or behaviors is often key to successfully changing those habits. Since a therapist can help with that, you could end up getting a lot more out of professional treatment.

Looking for a hypnotherapist?

  • Professionals trained in other approaches to mental health treatment, as well as hypnotherapy, will be better able to recognize when another approach might have more benefit.
  • A trained and ethical professional will always offer information about their license and experience.
  • Professional therapist directories and credible organizations, like the American Psychological Association, are a great place to start.

Get more tips on finding the right therapist here.

Self-hypnosis doesn’t work for everyone. That said, experts generally agree it’s a low-risk approach to self-help that many people find beneficial.

In short, if you’re considering it, why not give it a try? It can’t hurt — and it could very well help. Just don’t let it stop you from seeking out other treatments if it isn’t providing relief.


Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.

Last medically reviewed on August 16, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Ardigo S, et al. (2016). Hypnosis can reduce pain in hospitalized older patients: A randomized controlled study.
    ncbi.nlm.nih.gov/pmc/articles/PMC4714456
  • Barnes J, et al. (2019). Hypnotherapy for smoking cessation.
    ncbi.nlm.nih.gov/pmc/articles/PMC6568235
  • Bo S, et al. (2018). Effects of self-conditioning techniques (self-hypnosis) in promoting weight loss in patients with severe obesity: A randomized controlled trial.
    onlinelibrary.wiley.com/doi/10.1002/oby.22262
  • Bo S, et al. (2017). Effects of self-conditioning techniques in promoting weight loss in patients with severe obesity: A randomized controlled trial protocol.
    researchgate.net/publication/312924691_Effects_of_self-conditioning_techniques_in_promoting_weight_loss_in_patients_with_severe_obesity_a_randomized_controlled_trial_protocol
  • Chamine I, et al. (2018). Hypnosis intervention effects on sleep outcomes: A systematic review.
    ncbi.nlm.nih.gov/pmc/articles/PMC5786848
  • Gravitz MA. (1994). The first use of self-hypnosis: Mesmer mesmerizes Mesmer.
    tandfonline.com/doi/abs/10.1080/00029157.1994.10403109
  • Hammond DC. (2010). Hypnosis in the treatment of anxiety- and stress-related disorders.
    tandfonline.com/doi/abs/10.1586/ern.09.140?journalCode=iern20
  • Ilmi J, et al. (2017). Self-hypnosis training to improve self-confidence in students for speaking in public.
    atlantis-press.com/proceedings/icet-17/25883513
  • Jensen MP, et al. (2021). Pain-related beliefs, cognitive processes, and electroencephalography band power as predictors and mediators of the effects of psychological chronic pain interventions.
    journals.lww.com/pain/Abstract/2021/07000/Pain_related_beliefs,_cognitive_processes,_and.13.aspx
  • Olendzki N, et al. (2019). Mindful hypnotherapy to reduce stress and increase mindfulness: A randomized controlled pilot study.
    tandfonline.com/doi/full/10.1080/00207144.2020.1722028
  • Pellegrini M, et al. (2021). The use of self-help strategies in obesity treatment. A narrative review focused on hypnosis and mindfulness.
    link.springer.com/content/pdf/10.1007/s13679-021-00443-z.pdf
  • Radovancević L. (2009). [The tribute of the pioneer of hypnotherapy--Franz Anton Mesmer, MD, PhD in the history of psychotherapy and medicine].
    pubmed.ncbi.nlm.nih.gov/20166775
  • Otte JL, et al. (2020). Self-hypnosis for sleep disturbances in menopausal women.
    ncbi.nlm.nih.gov/pmc/articles/PMC7097677/
  • Tan G, et al. (2014). A randomized controlled trial of hypnosis compared with biofeedback for adults with chronic low back pain.
    onlinelibrary.wiley.com/doi/10.1002/ejp.545
  • Williams SCP. (2016). Study identifies brain areas altered during hypnotic trances.
    med.stanford.edu/news/all-news/2016/07/study-identifies-brain-areas-altered-during-hypnotic-trances.html

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Aug 17, 2021

Edited By

Kelly Morrell

Medically Reviewed By

Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

Copy Edited By

Jen Anderson

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Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Crystal Raypole on August 16, 2021

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Benefits, How to Try It & More

Self-Hypnosis: Benefits, How to Try It & More
  • Health Conditions
    • Featured
      • Breast Cancer
      • IBD
      • Migraine
      • Multiple Sclerosis (MS)
      • Rheumatoid Arthritis
      • Type 2 Diabetes
    • Articles
      • Acid Reflux
      • ADHD
      • Allergies
      • Alzheimer's & Dementia
      • Bipolar Disorder
      • Cancer
      • Crohn's Disease
      • Chronic Pain
      • Cold & Flu
      • COPD
      • Depression
      • Fibromyalgia
      • Heart Disease
      • High Cholesterol
      • HIV
      • Hypertension
      • IPF
      • Osteoarthritis
      • Psoriasis
      • Skin Disorders and Care
      • STDs
  • Discover
    • Wellness Topics
      • Nutrition
      • Fitness
      • Skin Care
      • Sexual Health
      • Women's Health
      • Mental Well-Being
      • Sleep
    • Product Reviews
      • Vitamins & Supplements
      • Sleep
      • Mental Health
      • Nutrition
      • At-Home Testing
      • CBD
      • Men’s Health
    • Original Series
      • Fresh Food Fast
      • Diagnosis Diaries
      • You’re Not Alone
      • Present Tense
    • Video Series
      • Youth in Focus
      • Healthy Harvest
      • No More Silence
      • Future of Health
  • Plan
    • Health Challenges
      • Mindful Eating
      • Sugar Savvy
      • Move Your Body
      • Gut Health
      • Mood Foods
      • Align Your Spine
    • Find Care
      • Primary Care
      • Mental Health
      • OB-GYN
      • Dermatologists
      • Neurologists
      • Cardiologists
      • Orthopedists
    • Lifestyle Quizzes
      • Weight Management
      • Am I Depressed? A Quiz for Teens
      • Are You a Workaholic?
      • How Well Do You Sleep?
    • Tools & Resources
      • Health News
      • Find a Diet
      • Find Healthy Snacks
      • Drugs A-Z
      • Health A-Z
  • Connect
      • Breast Cancer
      • Inflammatory Bowel Disease
      • Psoriatic Arthritis
      • Migraine
      • Multiple Sclerosis
      • Psoriasis

Medically reviewed by Debra Rose Wilson, Ph. D., MSN, R.N., IBCLC, AHN-BC, CHT — By Crystal Raypole on August 16, 2021

In the 18th century, hypnosis was all the rage, but the practice goes back further than many realize.

Temple sleep, practiced widely throughout early Greek and Egypt, involved a meditative ritual said to bring on a deep, healing sleep and dreams of a cure for the sleeper’s physical or mental symptoms.

“The Book of Healing,” published in 1027 by Persian philosopher Ibn Sina (Avicenna), also mentions hypnosis.

Modern practitioners, like Franz Mesmer, eventually brought hypnosis into the public consciousness. It was originally called mesmerism, after Mesmer (though he termed it “animal magnetism”).

Mesmer also successfully hypnotized himself and, quite possibly, taught self-hypnosis to other interested individuals.

In basic terms, self-hypnosis means putting yourself in a highly focused and suggestible state. If you’ve ever tried meditation, you might find that a state of self-hypnosis isn’t terribly dissimilar.

Self-hypnosis doesn’t just help you find a sense of calm, though it can certainly help you relax. It can also help you address and change unwanted habits and unhelpful thought patterns.

The practice might seem a little implausible, but there’s a decent amount of scientific evidence behind it. Read on to learn more about its potential benefits and get tips on trying it yourself.

A number of scientific studies suggest self-hypnosis can have a few key benefits.

Improved sleep

According to a 2020 study of 90 women experiencing postmenopausal sleep disturbances, self-hypnosis shows promise as an effective treatment for insomnia and other sleep problems.

This study divided the women into four groups. Some met in-person for hypnosis sessions, while others received phone calls with guided self-hypnosis sessions.

Most women reported that hypnosis helped them sleep longer. They also noticed improvements in:

  • quality of sleep
  • hot flashes and night sweats
  • changes in mood

As all groups showed similar improvements, researchers concluded that self-hypnosis was just as beneficial as the in-person sessions, with the added bonuses of convenience and ease of accessibility.

In a 2018 review of 24 studies evaluating the use of hypnosis for sleep concerns, 58.3 percent of the studies found support for hypnosis as a treatment. Another 12.5 percent reported mixed results.

Not all the included studies specifically focused on self-hypnosis. Still, the review authors said more than half of the studies offered audio recordings for home practice and encouraged participants to practice hypnosis on their own. (Plus, plenty of experts have pointed out that all hypnosis, on some level, is self-hypnosis.)

The authors of the review also noted a few key limitations, including:

  • small study sample sizes
  • low study quality
  • relatively small number of studies looking at groups who experience sleep concerns

They concluded that, despite the need for more research, hypnosis showed overall promise as a low-risk treatment for sleep issues.

Weight loss

A 2021 review considered 11 studies evaluating the potential benefits of hypnosis for weight loss. Nine of those studies found some evidence to suggest hypnosis or self-hypnosis could help promote weight loss.

According to the review authors, hypnosis and mindfulness can help with weight loss by:

  • increasing awareness of food during meals
  • promoting greater acceptance of body image
  • limiting eating in response to emotional or external cues

The review authors noted that hypnosis appeared to have the most benefit for weight loss when combined with diet changes and exercise.

A 2018 study of 120 adults with a body mass index (BMI) between 35 and 50 compared the benefits of two weight loss programs. Both groups received:

  • diet and exercise recommendations
  • tips for mindful eating, sticking to a nutritious diet, and adding physical activity to a daily schedule

One group also learned self-hypnosis. Researchers encouraged these 60 participants to use self-hypnosis before eating to improve self-control and break unwanted eating habits.

According to the results, self-hypnosis promoted feelings of fullness after eating, along with improved quality of life and reduced inflammation.

These benefits could certainly have an indirect effect on weight loss, which another key finding of the study appears to confirm: Participants who used hypnosis regularly did lose more weight than those who didn’t.

Pain management

A 2016 study explored the benefits of hypnosis and self-hypnosis for 53 hospitalized older adults experiencing chronic pain.

Researchers divided the patients into 2 groups: One group received a massage intervention, while the other received 3 hypnosis sessions. The patients also learned self-hypnosis from a trained physician, who encouraged them to practice self-hypnosis for extended pain relief.

The results suggested hypnosis had more benefit for pain relief than massage during the hospital stay. Hypnosis also seemed to offer some mood-boosting benefits.

A 2014 study of 100 veterans living with chronic low back pain also supported self-hypnosis as a beneficial treatment for pain relief.

Researchers divided participants into four groups:

  • eight sessions of self-hypnosis training
  • eight sessions of self-hypnosis training, plus audio recordings for practice at home
  • two sessions of self-hypnosis training, plus audio recordings and a weekly phone call reminder
  • eight sessions of biofeedback

According to the results, hypnosis was more effective for pain relief than biofeedback. More than half of those in the hypnosis groups said their pain improved. These benefits lasted for 6 months following treatment, if not longer.

What’s more, the findings suggest two self-hypnosis sessions, when combined with home practice, could provide just as much benefit as eight regular treatment sessions.

Other potential benefits

Some research also suggests self-hypnosis could have some benefit for:

  • boosting mindfulness and reducing stress
  • easing feelings of anxiety
  • increasing self-confidence
  • quitting smoking

Most existing studies examining the potential benefits of self-hypnosis have smaller sample sizes, not to mention other limitations.

On one hand, very little evidence points to any adverse effects of self-hypnosis. Still, researchers generally agree on the need for larger, better quality, randomized controlled trials to conclusively support the practice as a beneficial treatment approach.

Interested in giving self-hypnosis a try?

Self-hypnosis, step by step

  1. Get comfortable. Aim to wear clothing that helps you feel relaxed and at ease. Stiff, scratchy, tight, or heavy clothing might not promote relaxation.
  2. Find the right spot. Settle yourself in a quiet room, where you won’t have to worry about anyone disturbing you. Silence your phone and sit anywhere comfortable, in a position that supports your back and won’t leave you feeling cramped.
  3. Set your goal. What do you want to get out of self-hypnosis? Go into the exercise with a clear goal, whether that’s improving self-esteem, getting better sleep, or breaking a habit.
  4. Focus your gaze. Find something simple within your line of sight to focus on, or create a point of focus by pushing a colored thumbtack into the wall or lighting a candle and focusing on the flame.
  5. Begin breathing slowly and deeply. Inhale through your nose and exhale slowly through your mouth, letting your eyes rest on your focus point. Continue breathing, imagining that with each exhale, your eyelids are becoming heavier. Keep going until they feel too heavy to keep open.
  6. Continue to relax. With closed eyes, keep breathing slowly, concentrating on your breath to keep your thoughts from wandering. When your awareness drifts off course, return it to your breath. If any part of your body feels particularly tense, imagine each exhale carrying the tension away.
  7. Visualize. Using your senses, create a peaceful mental “happy place.” You might surround yourself with clouds of relaxing colors or imagine yourself walking along the beach, sitting in a field of flowers, or biting into a juicy, delicious slice of melon.
  8. Spend some time in your scene. As your visualization begins to soothe you, imagine your body becoming very heavy, just as it does when you’re about to fall asleep. If it helps, you can even imagine yourself sinking slightly into the chair or sofa.
  9. Affirm your relaxed state. Try repeating a mantra, like “I am calm,” or “I am at peace.”
  10. Move on to your goal. Once you feel completely calm, use visualization to focus on your goal. Don’t skimp on the detail — make your scene as vivid as possible. Trying to sleep better? Feel yourself tucked into bed with your soft sheets. Hear the hum of the fan as you breathe peacefully in the cool darkness and drift toward sleep.
  11. Affirm your goal. As you imagine yourself achieving your goal, mentally repeat it, such as “I’m speaking confidently, without feeling nervous,” “I’m sleeping peacefully through the night,” or “I don’t want to smoke. I don’t crave a cigarette. ” As you repeat these words, direct compassion and encouragement toward yourself.
  12. Let your body return to normal. After 5 minutes or so, prepare to leave the hypnotic state. Imagine each inhale drawing energy from the world around you, and each exhale sending it flowing through your veins. Each breath leaves your limbs feeling lighter until they return to normal.
  13. Wake yourself. Begin counting down from 10, telling yourself, “When I reach one, I will open my eyes, energized and alert.”

Hypnosis not quite working for you? These tips could make a difference.

Try guided self-hypnosis

The steps above offer one approach to self-hypnosis, but you can reach a relaxed, hypnotic state using several methods.

You’ll find plenty of guided recordings on YouTube, if you aren’t sure about trying self-hypnosis completely on your own.

You can also use books to get more familiar with the practice.

Try:

  • “Close Your Eyes, Get Free” by Grace Smith
  • “Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open” by Forbes Blair

Try different relaxation techniques

If you find it tough to relax, experimenting with different relaxation strategies could help:

  • Try imagining yourself climbing down a flight of stairs slowly, inhaling and exhaling once per step. As you descend, tell yourself you’ll feel completely relaxed at the bottom.
  • If you find water images comforting, you could imagine yourself swimming deeper and deeper into an undersea world, leaving your tensions behind on the shore.
  • To end the hypnotic state, simply imagine yourself climbing the stairs, or swimming back to shore.

Make it a habit

As with any new skill or routine, making time for daily practice can increase your chances of noticing improvement. Even just 10 or 15 minutes per day can help.

Maybe you add self-hypnosis to your morning routine, or set aside a few minutes before you start cooking dinner.

You’ll also probably find self-hypnosis more helpful if you believe the practice has some benefit. This confidence can also make it easier to stick with the habit over time.

You can also try hypnosis by working with a trained hypnotherapist.

Hypnotherapy is an approach to mental health care that incorporates the use of hypnosis. During a session, your hypnotherapist will help you enter a relaxed state and then offer suggestions specifically tailored to key goals you’ve discussed.

Professional hypnotherapy may be an option worth considering if you have a hard time entering a relaxed state on your own.

Keep in mind, too, that identifying underlying causes of unhelpful thought patterns or behaviors is often key to successfully changing those habits. Since a therapist can help with that, you could end up getting a lot more out of professional treatment.

Looking for a hypnotherapist?

  • Professionals trained in other approaches to mental health treatment, as well as hypnotherapy, will be better able to recognize when another approach might have more benefit.
  • A trained and ethical professional will always offer information about their license and experience.
  • Professional therapist directories and credible organizations, like the American Psychological Association, are a great place to start.

Get more tips on finding the right therapist here.

Self-hypnosis doesn’t work for everyone. That said, experts generally agree it’s a low-risk approach to self-help that many people find beneficial.

In short, if you’re considering it, why not give it a try? It can’t hurt — and it could very well help. Just don’t let it stop you from seeking out other treatments if it isn’t providing relief.


Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.

Last medically reviewed on August 16, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Aug 17, 2021

Edited By

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Medically Reviewed By

Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

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Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Crystal Raypole on August 16, 2021

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How to hypnotize yourself and other secrets of our consciousness | Healthy life | Health

Together or apart?

Varvara, St. Petersburg: Which hypnosis is better - group or individual?

Igor Salintsev : – Group hypnotherapy session, which can involve up to 50 people, is suitable for working with people suffering from the same pathology - alcohol or drug addiction, stuttering, enuresis, etc. At the same time, in a collective In a session, the effect of exposure increases: hypnotic induction is transmitted from person to person (from more hypnotic people to less), and the suggestion of the attitudes necessary for recovery in this case penetrates deeper into the subconscious.

An individual session of hypnotherapy is more targeted and focused directly on the person and his problem. At the same time, the hypnologist uses exactly those suggestions that are based on the basic concepts for the patient, based on the typology of his nervous system. So, for visuals, visual images are more understandable, audials are aimed at auditory information, and kinesthetics learn the world through touch, smell and taste sensations.

By the way, certain diseases can be diagnosed by the nature of the suggested images. For example, patients with depression in a state of hypnotic somnambulism see the “picture” in black and white, and when the depression goes away, the suggested images suddenly begin to play with bright colors.

Recall everything

Elena, Moscow: It is said that under hypnosis a person can even remember what happened to him in early childhood. What is it and what is it for?

J.S.: – It is no secret that any event that has taken place in our life, starting from our birth, remains in memory, but goes deep into the subconscious. In this "pantry" there is not only positive, but also negative. And this is the protective properties of our memory - to erase what can cause us mental pain.

But sometimes these far-hidden experiences can surface in the form of phobias (fears), psychosomatic disorders (gastritis, bronchial asthma, etc.). Hypnosis, on the other hand, helps to reproduce, release from the subconscious the once experienced negative moments and change their significance with a special suggestion.

On the edge

Vladislav, Voronezh: If hypnosis is used as a treatment, does it mean that it can have side effects and complications?

J.S.: – The most common is the loss of rapport (communication between the hypnotist and the hypnotized), when a person goes from a hypnotic state into sleep, that is, he practically falls asleep. Sometimes this can be accompanied by a sharp drop in blood pressure, up to fainting. It also happens that in a hypnotic trance a person has erotic reactions, and even serious psychotic outbursts. This is why it is very important in hypnotherapy to know the personality of the person you are treating. Before each session, I carefully study the patient's medical history, features of his personality. Otherwise, hypnosis can be harmful and dangerous.

Obvious-incredible

Oleg, Moscow: Are there mysterious, inexplicable things in hypnosis?

J. S.: – One of such phenomena is the suggestion to the hypnotized person of progress or regression of age, time dates in which he did not live and could never live: in 1905 or in 1812. The most amazing thing is that people at the same time begin to speak in such phraseological turns that were used at that time, and accurately describe the historical events taking place then.

But perhaps even more interesting and mysterious is when I "send" my patients into the future. After checking the “visions” of one of my patients a year later, I was stunned: they exactly came true. How to explain this phenomenon, I do not know. This is yet to be explored and studied.

Himself a hypnotist

Mikhail, Tver: Tell me, can a person hypnotize himself?

I.S.: – May. For example, hatha yogis do self-hypnosis. Once I was also fond of this and plunged into a hypnotic trance. The sensations that arose at the same time surprised me and ... frightened me. Having felt on myself how powerful this effect is, I stopped practicing such experiments with myself.

However, the state of hypnosis sometimes occurs spontaneously, as a reaction to a psychotrauma - a fire, a catastrophe, the death of a loved one. This state is a defensive reaction to shock. There is also such a phenomenon as amputation hypnosis that occurs after a physical injury. Thanks to him, a person does not feel pain for some time. This is due to the release of dynorphin into the blood - a hormone-like substance that is produced in our body and which is 200 times stronger than morphine.

The best option

Igor, Saratov: Tell me, how long does a hypnosis session last and how many sessions do you need to go through to make sense of them?

J.S.: - It all depends on what disease the hypnotherapist is dealing with and what stage it is at. On average, a hypnotherapy session lasts 20-30 minutes. But it can also reach 10-12 hours if it is a hypnosis-rest that helps a person achieve the maximum degree of relaxation. The same applies to the duration of treatment. The small course is usually 3–9sessions, average - 10-15. But in some cases, patients need long-term hypnotherapy, which is carried out once a week for several months or even years.

Creative stimulus

Mikhail, Kostroma: Is it true that a person can learn a foreign language under hypnosis?

J. S.: - Some of my patients under hypnosis actually begin to speak a foreign language. And from time to time students turn to me - they ask me to remove the feeling of fear before the upcoming exam. With the help of hypnosis, you can also activate the process of thinking, increase the amount of memory. And after some sessions of hypnosis, musical and artistic abilities appear.

You can read the previous conversation with Igor Salintsev here >>>

Hypnosis: a journey into oneself | PSYCHOLOGIES

Know Yourself

The word "hypnosis" is associated by many with impressive effects: a magnetic gaze, directive suggestions in a "sleeping" voice, a point to gaze at, a shiny wand in the hypnotist's hand... In fact, the use of hypnosis has changed since the second half of the nineteenth century, when the French physician Jean-Martin Charcot began to actively use classical hypnosis for medical purposes.

Ericksonian (so-called new) hypnosis is a method associated with the name of the American psychiatrist and psychologist Milton Erickson. While suffering from polio, this ingenious practitioner used self-hypnosis to soothe pain and then began using hypnotic techniques with patients.

The method he developed was taken from life, from the ordinary everyday communication of people

Milton Erickson was an attentive observer, able to notice the finest nuances of human experience, on the basis of which he subsequently built his therapy. Today, Ericksonian hypnosis is rightfully considered one of the most effective and elegant methods of modern psychotherapy.

Benefits of trance

Milton Erickson believed that anyone can enter this special hypnotic state of consciousness, otherwise called "trance". Moreover, each of us does it every day. So, when we fall asleep (but do not sleep yet), all kinds of images appear before our mind's eye that immerse us in a world that is between reality and sleep.

A similar situation can arise in transport: moving along a familiar route, at some point we stop hearing the voice announcing stops, we plunge into ourselves, and the travel time flies by unnoticed.

Trance is an altered state of consciousness, when the focus of attention is directed not to the outside world, but to the inner one. In these moments, the psyche works differently: the structures responsible for intuition, imaginative thinking, and creative perception of the world become active. Access to the resources of internal experience is opened.

It is in this state that all sorts of insights come to us or suddenly answers to questions that we have been struggling to solve for a long time. In a state of trance, Erickson argued, it is easier for a person to learn something, to become more open, to change internally.

During an Ericksonian hypnosis session, the therapist helps the client go into a trance. In this state, access to the most powerful internal resources contained in the unconscious opens up.

In the life of each of us there is both joy and personal victories, which we eventually forget about, but the trace of these events is forever preserved in our unconscious. This universal positive experience that exists in the inner world of every person is a kind of collection of psychological models. Ericksonian hypnosis activates the "energy" of these patterns and thus helps resolve problems.

Body memory

Reasons for seeking help from a psychotherapist are often irrational. For example, you can reasonably explain hundreds of times to a person who is afraid of heights that the loggia of his apartment is absolutely safe - he will still experience panic fear. This problem cannot be solved rationally.

42-year-old Irina came to the hypnotherapist with a mysterious ailment: for four years, every night at a certain hour, she began to cough, sometimes with suffocation. Irina went to the hospital several times, where she was diagnosed with bronchial asthma. Despite treatment, the seizures continued.

At a session of Ericksonian hypnosis, after coming out of a trance state, she said with tears in her eyes: “After all, he was choking me…”

It turned out that four years ago she experienced violence. Irina's consciousness "forgot" this episode, but her body did not. After some time, after therapeutic work, the attacks stopped.

Companion Therapist

The Ericksonian style of hypnosis is soft and non-directive. This type of psychotherapy is individual, it does not have a clear theory, for each client the therapist builds a new construction of techniques - it was said about Milton Erickson that his work is similar to the actions of a polite burglar methodically picking up new master keys.

While working, the therapist, like the client, plunges into a trance, but of a different kind, more superficial and controlled: with his own state, he models the state of the client. The therapist working with the method of Ericksonian hypnosis must be very sensitive and attentive, have a fine command of speech and language, be creative in order to feel the state of another, and constantly look for new methods of work that can help a particular person with his particular problem.

Hypnosis without hypnosis

During the session, the therapist also uses a special metaphorical language. He tells stories, anecdotes, fairy tales, parables, but he does it in a special way - using metaphors in which messages are "hidden" for the unconscious.

While listening to a fairy tale, the client imagines the characters, sees the scenes of the plot development, remaining inside his own inner world, living according to its own laws. An experienced hypnotherapist tries to understand these laws, consider the "territory" and in a metaphorical form suggests expanding the "map" of the inner world to include other "lands".

It helps to overcome the limitations that consciousness imposes on our behavior and actions

The therapist offers several options for changing the situation, one of which will be chosen by the client - sometimes unconsciously. Interestingly, therapeutic work is considered effective, as a result of which the client believes that changes in his inner world have occurred by themselves.

Who this method is for

Ericksonian hypnosis helps with a variety of problems - psychological and psychosomatic. The method is effective when working with phobias, addictions, family and sexual problems, post-traumatic syndromes, eating disorders. With the help of Ericksonian hypnosis, you can work with both adults and children.

Stages of work

In most cases this is individual work with the client, but family involvement and group therapy are also possible. Ericksonian hypnosis is a short-term method of psychotherapy, the usual course lasts 6-10 sessions. Psychotherapeutic changes come quickly, but in order for them to become stable, a full course is required. The session lasts about an hour.

Photo source: Getty Images

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