What Is Self-Hypnosis?

Self-hypnosis is the self-induced form of hypnosis through which you make use of self-suggestions and affirmations. Self-hypnosis can help reinforce the work done during guided sessions. In a way, all hypnosis is a form of self-hypnosis. Different techniques can be used, either on your own or with a hypnotherapist as your guide. But even when you engage the help of a hypnotherapist, it's your subconscious doing the work of opening up to and accepting suggestions for positive change. The more motivated you are, the better it works. Most people are capable of reaching a hypnotic state, as long as they are motivated to do so.

Preliminary Work:
• Define your goal, being as clear and specific as possible. And then think about suggestions and affirmations that can help you achieve your goals, along with imagery, symbols, etc, which you relate with and will make it easier for you to visualize your goals. You can also choose to write up a script outline or a full script.

• Choose no more than one or two goals per session. Otherwise, you might overload your subconscious and end up by not achieving what you want. Also, try to keep it realistic and simple.

• Try practicing 15 to 20 minutes per day. You can do it sitting down or lying in bed, right before going to sleep. You should expect to make positive changes that will benefit your life, based upon the suggestions given during hypnosis. You can also add a post-hypnotic suggestion to make it easier to achieve a self-hypnotic state every time. In addition, you can choose to record your session and play it every day.

Self-Hypnosis Session:
• Choose a quiet place and make himself comfortable. If you’d like, you can gauge the effectiveness of your session by choosing a number from 1 to 10 that represents the intensity of your discomfort (stress, anxiety, etc) or challenge. At the end of the session you can assess yourself again by choosing a number from 1 to 10 and checking if it decreased.

• Use your voice, making it normal in the beginning of the session, then making it softer and slowing it down as he proceeded. Eventually you might get to the point where you don't need to speak it out loud; saying it silently in your mind can be just as effective.

• Separate your hands and feet (to stay open and receptive to the process), close your eyes when you are ready and start helping yourself relax by using deep breathing and progressive relaxation techniques to allow your mind to get calmer and clearer. You can use some imagery at that point, such as a liquid relaxation that spreads throughout your body, from head to toes.

• Use a deepening technique such as counting down (with or without imagery) to reach a deeper level of relaxation.

• Create your safe place or inner world using imagery and trying to engage all your senses for best results. Use your imagination! Or you can choose a more direct and authoritative approach.

• Include positive affirmations and self-suggestions to reach your goal, repeating them as much as possible. Make them positive and keep them in the present, such as: “I am calm and peaceful; I feel completely stress-free,” rather than “I will be calm and peaceful and not feel stress anymore.” The subconscious responds better to positive affirmations and often doesn’t recognize negatives.

• You can also choose to end with a post-hypnotic suggestion for continuing benefits, as well as to make it easier to achieve self-hypnotic trance next time.

• Count yourself back up, while taking the opportunity to reaffirm your goals. Example:

5... I’m getting ready to return from my positive experience.

4... I’m very satisfied with the changes that have taken place.

3... I’m more in touch with the room around me.

2... The mind and the body are returning back to normal.

1... I am refreshed, feeling calm and peaceful, wide awake and completely stress-free.”

• Assess yourself again, and practice whenever possible.

FINAL THOUGHT: Self-hypnosis is a great self-empowerment tool that can be very effective. Give it a try!

© Gisele Marasca-Vargas; 07/13/2016
theragicenter.com

Photo by Andrea Piacquadio from Pexels

What Hypnosis Is and Isn't
As a hypnotherapist, part of my work with clients involves explaining how hypnotherapy works and playing the role of “myth buster.” That has become necessary because of the great amount of mistaken notions about hypnosis that’s out there, mostly due to misrepresentation on TV shows, movies, etc. It doesn’t help that hypnotherapy is often compared to and confused with stage hypnosis and other entertainment-driven practices such as mentalism, street magic, etc. It’s been my experience that a lot of people, including other practitioners and healthcare professionals, share at least a few misconceptions about hypnosis.

One recent example came from a client of mine. After a few sessions, she started noticing marked positive change. This client happens to be someone who goes easily and deeply into trance, and hardly ever remembers much about the session on a conscious level. As it often happens in these situations, she couldn’t believe that something as seemingly simple and easy as a hypnosis session (which she often felt as if she’d slept through and couldn’t even remember), could start making such a big difference in her life. So, every time we’d meet, she would question me about how hypnotherapy works. I was only too glad to answer all her questions to help her feel as comfortable as possible with the process. One of those times, however, she mentioned that she had spoken about it to someone she knew, a massage therapist who claimed to also be trained in hypnotherapy. She had told this person that she was mostly zoned out during her sessions and couldn’t remember almost anything. The well-intentioned but ill-informed practitioner told her that it was not working, then; and added that she needed to be alert and engaged for it to work. So I had to explain to my client that this is one of the most common misconceptions about hypnotherapy. I told her that, although it might feel like being asleep during session sometimes, she’s really not completely asleep or unconscious. She’s actually in a sleep-like state or somnambulism, which is between awake and asleep (in the Alpha/Theta zones), and not in deep sleep (Delta zone); in that state, she might lose conscious awareness but her subconscious is still engaged, listening to the sound of my voice in the background and duly recording the message. That’s how she always knows when I’m counting her back up (which is referred to as “awakening”). As my client was still looking a bit unsure, and also wondering about the content of the scripts I had been using, I offered to show her the script I had used in our last session, explaining that it would give her a good idea of what we had covered but it wouldn’t be exact, since I customize it for each client. Well, the moment my client started looking at the script, she cried out in instant recognition: “Oh, I remember this! I remember the door and the key and everything!” Merely glancing at the script was enough for her conscious mind to get triggered into remembering what her subconscious had already recorded. She was quite surprised about it, and was finally convinced that the therapy was working as it should, and her subconscious was doing its job.

Light or Deep Trance? Trance levels vary for countless reasons. For instance, some scripts are more interactive than others, so you might be more alert during those. Or you might be curious about the process or a bit nervous during your first session, which could also cause you to stay more alert. Or your levels of stress might be higher than usual that day; or unexpected background noises might pull you out of your relaxation mode; or your mind might be distracted by your to-do list; etc. Or you might simply feel more comfortable staying alert through the process. Of course, the therapist will do the best to help you stay relaxed and engaged in spite of distractions. But, in general, your own subconscious will do whatever is best for you at the time. If there’s something you need to remember on a conscious level, you will be more alert during the session; or go in and out (in for the part you need to remember consciously and out for the part that you will retain more on a subconscious level). If your subconscious needs your conscious mind out of the way for some deep healing and change, you are likely to zone out for most of it. As illustrated above, if you do go into a deep hypnotic state (or sleep-like state), you might not remember everything (or anything) on a conscious level, once you are awake. And that’s OK; your subconscious mind still records the message. You can actually train your mind to stay conscious and aware during a deep trance, but that’s not necessary for the hypnotic suggestion to work. On the other hand, it is possible for a client to get completely detached from the environment and go into the Delta zone (deep sleep). However, the tell-tale signs are clear, and at that point the hypnotherapist can bring the client out of hypnosis a bit, making the trance lighter.

IN SHORT: Hypnotherapy works through subliminal suggestion, regardless of how deep the state of hypnosis. The hypnotic trance achieved by the client can be light, deep and everything in between; and significant change can happen at any level of trance. The only exception I’m aware of is medical hypnosis for pain management or control. In this case, the client needs to reach a deeper trance for best results. You can learn more about the science behind Hypnotherapy (including studies proving its effectiveness and theories discussing why it works) by exploring the sources under References.

OTHER HYPNOSIS AND HYPNOTHERAPY FACTS:

1) About Hypnosis and Hypnotherapy. Hypnosis is a trance or altered state of consciousness that's between waking and sleep, and is characterized by increased suggestibility, relaxation and heightened imagination. It's a natural state which we achieve many times throughout the day, without even realizing it (for instance, when we become so involved driving, watching TV or a movie, or reading a book, etc, that we lose awareness of where we are). We just don’t refer to it as going into a hypnotic trance; we call it “zoning out.” Hypnotherapy is a therapeutic method of healing by using hypnosis.

2) Hypnotherapy is completely different from stage hypnotism, mentalism, street magic, etc. What entertainers seek to accomplish is to distract your conscious mind through rapid induction and confusion techniques, so that they can get you to temporarily believe certain things and act in certain ways for the purpose of entertainment. But for that to work, you still need to be a willing participant. And even when it does work, it will be short-lived, as your subconscious will seek to go back to normal (and “normal” is certainly not clucking like a chicken!). This process is called homeostasis, or a natural state of balance, and it will soon occur even without suggestion removal by the entertainer. A hypnotherapist, on the other hand, discusses goals with you before the session so that you are aware of and in agreement with the positive suggestions that will be made to the subconscious during the session. Then the hypnotherapist intentionally induces a trance to help bring you into a relaxed and focused state, which makes the positive suggestions much more effective. And even in such planned circumstances, if you have too much resistance or mixed feelings about the goals you are trying to accomplish, your subconscious might not accept the positive suggestions, or just accept them to a certain degree. The bottom line is: the more motivated you are, the better it works.

3) Hypnotherapy is not mind control. Nobody can force you to do anything you don’t want to do through hypnosis. You have to be willing to accept the suggestions. As I mentioned above, even in the case of stage hypnosis, the participants need to be willing to play the game.

4) Hypnosis is not dangerous. There has never been a documented case of harmful results from the therapeutic use of hypnosis. It is easy to be brought back from a hypnotic trance; there has never been a documented case of someone unable to come out of it.

5) All hypnosis is a form of self hypnosis. Different techniques can be used, either on your own or with a hypnotherapist as your guide. But even when you engage the help of a hypnotherapist, it’s your subconscious doing the work of opening up to and accepting suggestions for positive change. As I mentioned before, the more motivated you are, the better it works. Most people are capable of reaching a hypnotic state, as long as they are motivated to do so.

6) Hypnotherapy does not work better on weaker minds. In fact, the stronger the will and imagination of a person, the more likely they are to achieve success in hypnosis. This is because people are most influenced by their own suggestions and, in actuality, put themselves in a hypnotic state. A therapist's role is to guide them in this process. Hypnotherapy will only be effective if you want to be helped and want to resolve your problem. In a hypnotic state you will either accept or refuse a suggestion.

7) Potential Issues with Hypnotherapy. There are some issues which can potentially decrease the effectiveness of hypnotherapy by impeding or slowing down progress, such as resistance (often caused by the client being of two minds about a goal; having fear of symptom removal; trying too hard; being over analytical; having lack of rapport with the therapist; suffering from extreme anxiety or other mental health issues; etc). The hypnotherapist should be able to help the client through some of these issues, at least to a certain degree; however, the client needs to be willing and open to change. The combination of hypnotherapy with counseling or other behavior modification practices can be beneficial in such cases.

There are also potential risks involving hypnosis; some of these are: abreaction (a strong emotional reaction to a memory); physical reactions (especially if the client has epilepsy, lung or respiratory disease, etc); recollection of blocked memories (which can cause an abreaction); and false memories. It is important to remember that such occurrences can be great opportunities for a client to remove, resolve and release past issues or trauma. It’s also important to understand that recollected “memories” might be real; but they could be distorted and embellished, much like being in a dream state. Such recollections could also be just a symbolic representation of what the client felt during a hurtful or traumatic moment. A qualified hypnotherapist should be prepared for and able to handle such issues, and also know when to call for additional professional help or refer the client.

8) Hypnotherapy is a safe, natural and non-invasive way to guide you through positive change. According to the Mayo Clinic, “Hypnosis that's conducted by a trained therapist or health care professional is considered a safe, complementary and alternative medical treatment.” It can be of great use in the treatment of many behavioral, physical and psychological conditions, such as stress, anxiety and panic, fears and phobias, pain, fatigue, health issues, sleep distress, self esteem and motivation, loss and separation, depression, learning disabilities, bed-wetting and many others. It is often used for weight loss, smoking cessation, athletic performance, natural child birth, regression, etc.

BOTTOM LINE: So, once you choose a qualified professional or learn how to practice self-hypnosis, how do you get the most out of your sessions? Simply put: motivation... and an open mind.

© Gisele Marasca-Vargas; 05/12/2016
theragicenter.com

Image by the 33D Animation Production Company from Pixabay

References:
Clinical Hypnotherapy: A Transpersonal Approach, by Allen S. Chips, DCH, PhD
Hypnosis for Change, by Josie Hadley and Carol Staudacher
On The Hypnotic Induction
http://integralhypnosis.com/induction.htm 
Scientific Theories of Hypnosis
https://hypnosisandsuggestion.org/theories-of-hypnosis.html
Various research, training and educational materials supplied by SWIHA - Southwest Institute of Healing Arts

About Stress
Out-of-control stress is the number one underlying factor to the onset of disease in the body. Aside from the emotional toll stress takes, it also affects our health, says Diane Robinson, PhD, of UF Health Center. However, according to author of The Upside of Stress Dr. Kelly McGonigal, more recent studies show that it's our belief that stress is harmful that can be most damaging; not stress itself. Unfortunately, the reality is that most of us have been conditioned and are convinced of the potentially damaging effects of chronic stress, including the fact that long term stress can, among other things, affect our immune system, compromise the digestive system, lead to depression and result in the general deterioration of health.

So we are aware that stress is not always bad; it's necessary to help us achieve our goals, or as a defense mechanism in case of danger. In addition, we are aware that there are many things we can do to prevent, reduce and cope with stress, such as proper diet, exercise, rest and play time; practicing meditation and relaxation techniques such as yoga and breath work; etc. Now we also know that we can learn to re-direct stress and put it to work for us, instead of against us. So why is it that most people don't take advantage of these solutions?

One of the reasons is that, in our fast paced society, many of us learn to carry stress as a badge of honor, showing to the world (and ourselves) how productive and needed we are. On a physical level, we can also become addicted to the cortisol and adrenaline that get released into our system when we are in "fight or flight" mode. However, not only does the continuous release of these hormones wreak havoc in our bodies, it gets us hooked and looking for more. "Like a drug addict, you need a bigger fix all the time," says Debbie Mandel, a stress management specialist and author of Addicted to Stress.

In addition, the way we perceive and handle time can have a lot to do with how much stress we feel in our lives. According to Gay Hendricks, author of The Big Leap, we need to make the switch from our Newtonian perception of time (which says that there's only a finite amount of time) to Einstein Time (in which time is relative, so we need to take charge of the amount of time we have and realize we are where time comes from). From that perspective, we can then figure out areas in our lives that we are trying to disown and take full ownership of it (in other words, become aware of the fact that our life circumstances stem from ourselves, and we can change them). According to Hendricks, "stress and conflict are caused by resisting acceptance and ownership," and the stress will disappear once we are able to accept and claim ownership of it.

Whichever the causes behind stress, hypnotherapy can be a valuable tool for stress management. Through hypnotherapy we can tap into the subconscious and reprogram unwanted behavior via suggestions. In addition to performing hypnosis sessions for stress reduction, a hypnotherapist can also help the client determine the core issues behind the stress, as well as help break unhealthy habits and patterns. For these reasons, more and more people are seeking hypnotherapy as a safe, noninvasive therapeutic option.

© Gisele Marasca-Vargas; 12/16/2015
theragicenter.com

Photo by Andrea Piacquadio from Pexels

Having trouble sleeping lately?

You're not alone; thousands of people in this country and millions around the world suffer from some type of sleeping disorder. Common causes stem from eating, smoking and drinking habits, as well as other lifestyle choices; drugs and medications; and health issues such as sleep apnea, depression and stress.
Some of the aggravating causes of your inability to calm your mind when you want to sleep may be related to your bedtime habits, such as:

• Watching unsettling programs/news before bedtime
• Working until close to bedtime
• Eating heavy meals too close to bedtime
• Doing any other stressful or stimulating activity right before bed, such as exercising, paying bills, etc

Therefore, to increase your chances of a good night of sleep, observe your night time habits and determine if any of them should be dropped or modified. Here are some suggestions:

• Have your evening meals at least 2-3 hours of digestion time before going to bed; 4-5 hours is best
• Eat light meals in the evening
• Write down a list of the things that are troubling you and/or the things you have do the next day before going to bed, and tell yourself that you will deal with them the next day; that way you won't be thinking about them and making mental lists while you are trying to go to sleep
• Try natural sleep aids such as a taking warm bath; drinking chamomile or Sleepy Time tea (but not too close to bed time, as teas usually function as diuretics); quiet, inspirational reading; meditation; breathing techniques; lavender drops on your wrists (this aroma is supposed to be calming and help induce sleep), etc

Another effective option to deal with sleep trouble is Hypnotherapy, a therapeutic method of healing by using hypnosis. Hypnosis is a trance or altered state of consciousness that's between waking and sleep, and is characterized by increased suggestibility, relaxation and heightened imagination. Whether helping you manage stress, cope with depression or simply direct the subconscious to relax and sleep well, hypnosis is a powerful tool in to consider if you are looking to have a great night of sleep.

© Gisele Marasca-Vargas; 06/02/2014
theragicenter.com

Photo by Jonathan Borba on Unsplash