While performing self-hypnosis, it is necessary to be able to create new feelings and connections that you can carry out with you after your session. However, it will take a few tries to get your mind used to the whole process and for it to actually make a difference in your beliefs. Here are some tips to help make the process more effective.
✓ Create an anchor point on your body
An anchor point is a specific point on your body where if you touch it, it allows you to relax. Creating such a point in the body will make it easy for you to relax when trying to perform self-hypnosis. While creating an anchor point, think of a specific person or place or memory and imagine that you were at that place or with that person. Focus on the soothing feeling and touch the anchor point while telling yourself loudly but calmly how relaxed you feel. When you want to enter this relaxed state, close your eyes and touch your anchor point and count backwards from 10 and similarly when you want to wake up, count backwards again and open your eyes.
✓ Change your relationship with your anxiety trigger
Once you have entered the trance state of relaxation, it is time for you to change the associations you have made with the things that trigger your anxiety attack. Try to imagine the thing that makes you anxious in a funny way. For example, if you are scared of spiders, picture the most horrible looking spider and then forcibly change that image to something funny, say the spider being on roller skates and slipping all over the floor. The idea is to take something horrible and make fun of it so that your mind now associates the funny thing with that object, place or situation instead of the horrible one that causes your anxiety attacks. Keep practicing till you can feel a positive feeling when you think of or see the object again.
✓ Replace the negative belief
You could also try to prepare yourself on what the actual cause of your anxiety is by writing a diary where you explain your thoughts and feelings. When read these at a later time they could possibly give you insight into what situation or object gives you anxiety and why. After you identify the feelings, think about what you could believe in to make the situation a positive one. If you know this, it could make it easier for you to focus your mind on replacing the negative feelings during the hypnosis session. Once you identify a positive feeling for the situation, it becomes easier for you to concentrate on those during the self-hypnosis sessions and those will hence make you feeling calm.
✓ Listening to a recording
This method can even be used independently without the use of hypnosis. First, make a list of all the positive attributes you have, even something trivial like waking up early. Once you have a nice long list, make a recording of you saying those attributes gently but reassuringly. It should be in a convincing tone, yet at the same time sound decisive. Make sure your sentences end with a definite full stop instead of sounding like questions. For example, ‘I am in control of my feelings.’ rather than ‘I am in control of my feelings?’ Also try to avoid negative phrases or double negative phrases like, ‘I will not get stressed.’ Instead use positive ones such as ‘I will remain calm and composed.’ Making the sentences sound positive will play a key role in the relaxation of the mind. You could listen to these when you sleep or even during hypnosis if somebody else is assisting you with the process.
Practicing hypnosis and self-hypnosis at regular intervals will ensure that you retain the ability to remain composed and calm through almost any situation that might arise. It allows a sense of tranquility to prevail over your mind and body. It improves your mental health and hence your physical health as well. It is found that, being calm and relaxed can also improve your relationships with the people around you.