What Is Self Hypnosis
**Self-hypnosis** is a self-induced state of deep relaxation and focused attention, where you become more open to positive suggestions (also called autosuggestions) to influence your thoughts, feelings, or behaviors.
It is essentially a form of **hypnosis** that you guide yourself through, rather than relying on a hypnotherapist. Many experts describe it as a natural state of heightened concentration that we all enter daily — like getting absorbed in a book, movie, or daydream — but intentionally directed toward a specific goal.
### How It Differs from Regular Hypnosis- **Regular (hetero-)hypnosis** → Guided by a trained professional.- **Self-hypnosis** → You do it independently, often after learning techniques from a therapist or resources.
It is **not** mind control or losing awareness — you remain in control and can exit the state anytime.
### Key BenefitsResearch and clinical reviews show self-hypnosis can help with:- Reducing stress and anxiety.- Improving sleep.- Managing pain (e.g., chronic or procedural).- Boosting confidence, motivation, and performance.- Supporting habit change (e.g., weight management, smoking cessation).- Enhancing overall relaxation and well-being.
Evidence from meta-analyses supports its use for pain relief, emotional distress, and conditions like IBS, with low risk when practiced properly.
### How It Compares to MeditationSelf-hypnosis and meditation both involve relaxation and focused attention, but they differ in focus:- **Meditation** → Aims for present-moment awareness, mindfulness, and acceptance without a specific goal. It often builds gradually over consistent practice.- **Self-hypnosis** → Goal-oriented, using suggestions and visualization to create targeted changes (e.g., "I feel calm and confident"). It can feel more "dream-like" and produce quicker effects for specific issues.
Many people find they complement each other well.
### Basic Steps to Try Self-Hypnosis1. **Prepare** — Find a quiet, comfortable spot where you won't be disturbed. Sit or lie down, loosen tight clothing, and set a clear intention (e.g., relaxation, confidence, better sleep).2. **Relax** — Close your eyes, take slow deep breaths (inhale for 4 counts, hold for 4, exhale for 6). Progressively relax your body from toes to head.3. **Enter the state** — Use a focus point, like counting backward from 10 or imagining descending stairs. Repeat a calming phrase like "deeper and deeper."4. **Give suggestions** — Once relaxed, repeat positive affirmations in the present tense (e.g., "I am calm and in control" or "My body relaxes easily at night"). Visualize success vividly.5. **Exit** — Count up from 1 to 5, telling yourself you'll feel alert and refreshed. Open your eyes slowly.
Start with 5–10 minutes daily. Many people use guided audio recordings to learn initially. If you have mental health concerns, consult a professional first.
It's a safe, empowering skill that improves with practice — give it a try!