How Do I Hypnotize Myself for Anxiety?

Hypnotize Myself for Anxiety Self-hypnosis in 4 basic steps Hypnotize Myself for Anxiety

1. The Setup Hypnotize Myself for Anxiety

Find a location where you won’t be disturbed. Get comfortable. Make sure you have enough time to do this (20 minutes should do for the first time), then turn off your phone and get rid of as many potential distractions as you can. 

OPTIONAL: Place 1-3 drops of Lavender (or an essential oil of your choosing) in the palm of your hand. Rub hands together and breathe in deeply. Set the intention that this aroma is an anchor for your desired outcome. 

Before you start, make sure you have decided on 3 things:

  1. The purpose of the session you’re about to do (eg: reduce anxiety).
  2. How long it's going to take.
  3. How you’re going to feel after you come out of trance - describe positive feelings to yourself. Call this setup PDFPurpose, Duration, and Feeling.

2. Put Yourself in a Trance

Any hypnotic induction will do. They all have the same purpose: to create a hypnotic trance state. You can use the Mellow Moment found in the Resources below.

Forget everything you think know about hypnosis at this point. If you let your preconceptions of how hypnosis should feel get in the way, you'll be disappointed. Yes, a few people experience a variety of funny sensations when they go into hypnotic trance, but a mild relaxation is what most people get and it's all you'll ever need. Rest assured that whatever you feel (if anything at all) during the process is just right for you.

3. Use the Hypnotic Trance to Your Advantage

This is where you run an anxiety reduction protocol. Hypnosis  is an amplifier of human experience. That means whatever you would do in a regular waking state to reduce anxiety will be exponentially more effective now that you’re in hypnosis. 


1. One of the most effective things you can do for anxiety, especially in the middle of a crisis, is the 7-11 breathing technique. It consists of simply breathing in for a count of 7 and breathing out for a count of 11, hence why it's called 7-11 breathing. If you think that's too long though, you can do 4-7 instead. Just don’t strain and make sure you take more time to exhale than you do to inhale.

By causing a change in the physiology of your breathing (and in turn, of your whole body), you can easily de-potentiate an anxiety response. Since you’ll be in a hypnotic trance at this stage, it will be exponentially easier to calm your nerves with this technique. The brain's amygdala calms own easily with this technique.

2. Another thing you can do is to ask your subconscious mind to present pleasant thoughts to you. The kind of thoughts that bring you calm and ease. Your mind knows what kind of thoughts you need, and by doing this in hypnosis, it will be much easier for it to bring them to the surface. The hypnosis will also intensify your body’s reaction to these thoughts, dampening your anxiety. 

You are free to try out all kinds of things here. These are two examples of techniques you can use to lower anxiety while in a hypnotic trance, but you can certainly experiment with other kinds of techniques and have them work while you’re in hypnosis. Whatever it is that works for you, hypnosis will cause it to work even better.

4. Come Out of Trance:

To come out of trance, the simplest method is to count yourself back up to your regular state of awareness. You can do a 5-1 count and give yourself suggestions of feeling more energetic and invigorated with each number.

Another option would be something taken out of Chinese medicine, which is called face-washing. Simply rub your face with your hands in a circular motion, moving up through the inner part of your cheeks and down through the sides of your face. Do this about three times, then open your eyes. With this awakening technique, you'll also smell the essential oil in your hands and reinforce the anchor.

Remember, the more you practice going into hypnosis, the easier it becomes to do it!

Hypnotize Myself for Anxiety Resources:

Please reach out to me if you need help with hypnotherapy, or anything else related to your self-care and mental wellness. I am happy to help in any way I can:)

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