Self Hypnosis

Self-hypnosis is a way to guide your own attention using relaxation, imagery and suggestions you have chosen in advance. It can be a useful practice for calm, focus or rehearsing a manageable goal, but it is not a magic fix and results vary.

You can practise for a few minutes at home, in a hotel or before a meeting. The important point is to choose a safe place where you do not need to drive, supervise someone or stay alert to a task.

What is self-hypnosis?

Self-hypnosis uses the same basic ingredients as a guided session: focused attention, reduced distraction, imagination and purposeful suggestion. You remain aware and in control throughout.

It overlaps with some relaxation and visualisation practices, although people use the terms differently. What matters is whether the exercise is safe, comfortable and useful for your aim.

A simple self-hypnosis exercise

1. Settle somewhere safe. Sit or lie comfortably and silence avoidable distractions.
2. Choose one small aim. For example, “I want to approach tomorrow’s meeting steadily.”
3. Slow your breathing. Let the out-breath be comfortable and unforced.
4. Narrow your attention. Focus on a spot, a sound or the sensation of breathing.
5. Use an image. Picture a place or situation that helps you feel settled.
6. Offer a realistic suggestion. Use plain language you can believe, such as “I can pause, breathe and speak one point at a time.”
7. Rehearse the moment. Imagine carrying out the next useful action.
8. Return gradually. Count up, move your hands and feet, open your eyes and reorient yourself.

How long should you practise?

There is no required duration. A brief, regular practice may be more useful than forcing a long session. Notice what changes in real life, rather than judging success by how “deep” you felt.

How to write helpful suggestions

• Keep them specific and connected to an action.
• Use supportive, believable language rather than absolute claims.
• Focus on what you want to do, not on frightening yourself about failure.
• Choose one theme at a time.

Self-hypnosis can support planning and confidence, but it cannot guarantee that a dream will come true or change circumstances outside your control.

Safety and when to seek advice

Never practise or listen to a hypnosis recording while driving, cycling, operating machinery or doing anything that needs full attention. Stop if you feel distressed, disoriented or unwell.

If you have psychosis, significant dissociation, severe trauma symptoms, epilepsy or another condition that may affect safety, ask an appropriately qualified healthcare professional before trying hypnosis. Self-help should not replace medical or psychological treatment.

Further reading

• Royal College of Psychiatrists: hypnosis and self-hypnosis
• What hypnosis is and what to expect
• Stress management and hypnotherapy