What is Autohypnosis: How to Do Autohypnosis Step by Step

Autohypnosis is putting oneself into a hypnotic trance state. A form of hypnosis, self-hypnosis is the process of giving positive suggestions to the subconscious mind by bringing the mind into a state of deep relaxation and focus. This method can be used for purposes such as stress management, increasing self-confidence, getting rid of bad habits and personal development.

Autohypnosis is a safe and easily accessible technique as it is self-administered without a professional hypnotherapist.

Benefits of Autohypnosis

1. Stress and Anxiety Reduction: Provides mental and physical relaxation.
2. Increased Focus and Motivation: Especially effective for goal setting and focusing.
3. Habit Change: It can support issues such as smoking cessation and weight loss.
4. Increasing Self-Confidence: Self-confidence can be improved with positive suggestions.
5. Eliminating Sleep Problems: It supports easier and better quality sleep.

How is Autohypnosis Done?

1. Goal Setting

First determine the purpose of the self-hypnosis.

• Do you want to feel less stress?
• Do you want to break a habit?
• Do you want to increase your self-confidence?

Example Goal: “I will become calmer and more confident.”

2. Create a Comfortable and Quiet Environment

• Choose a quiet place where you will not be disturbed.
• Sit or lie down in a comfortable chair or bed.
• Wear comfortable clothes, turn off distractions (phone, TV).

3. Relaxation with Deep Breathing

• Take a deep breath in through your nose, hold it for a few seconds and slowly exhale through your mouth.
• During this breathing, visualize yourself relaxing more and more with each exhalation.
• Focus on the process of relaxation by counting your breaths (for example, count from 1 to 5 and feel deeper relaxation with each breath).

4. Relaxing and Focusing the Mind

• Imagine a particular image or sound to put yourself in a deeper state of relaxation. For example:
  • The sound of waves on a beach.
  • The feeling of a gentle breeze.
• Gently close your eyes and imagine your whole body relaxing.

5. Suggestion (Using Positive Affirmations)

At this stage, start giving positive suggestions to your subconscious mind. The suggestions should be short, positive and precise.

• “I feel calmer and more peaceful every time I breathe.”
• “I feel safe and more confident every day.”
• “I can easily manage my stress.”

Repetition places these suggestions more strongly in the subconscious mind.

6. Visualization (Imagery)

Visualize a scene of success or relaxation that suits your purpose.

• Imagine yourself in an environment where you feel calm and happy.
• Visualize yourself achieving your desired success.
• For example: “Imagine giving a presentation, expressing yourself with confidence and people appreciating you.”

7. Deepening and Patience

• You can use the technique of counting backwards to put yourself into a deeper hypnotic state. “As I count backwards from 10, I feel a deeper relaxation with each number.”
• Try to keep yourself in this relaxed state for longer.

8. Exit Hypnosis

• To bring yourself out of the hypnotic state, start counting by saying, “I am going to count to 3 and I will feel awake, energized and alert.
  1. I am fully awake and alert.
  2. I am full of energy.
  3. I am slowly starting to wake up.

Open your eyes and feel relaxed.

Autohypnosis Techniques

1. Breath Focused Autohypnosis: Aims to relax the mind by focusing on breathing.
2. Progressive Muscle Relaxation: Hypnotic state is entered by relaxing each muscle group in the body in turn.
3. Imagery Technique: Sending positive messages to the subconscious mind by imagining yourself in a peaceful place.
4. Mantra or Suggestion Repetition: Repeating certain positive statements over and over again.

How to Develop Autohypnosis?

1. Regular Practice: Develop this skill by practicing self-hypnosis every day or several times a week.
2. Be Patient: It can be difficult to get into a deep trance on first attempts, but it is important to practice patiently.
3. Try Different Techniques: Alternate breathwork, imagery or suggestion to find the most effective method.
4. Positive Attitude: Believe in success and have a positive attitude that the suggestions will work.

Is Autohypnosis Harmful?

Autohypnosis is generally a safe method. However

• Psychological Disorders: Those with serious psychiatric disorders should consult a specialized therapist before practicing self-hypnosis.
• Side Effects: Although rare, fatigue or a temporary feeling of lightheadedness may occur after self-hypnosis.