One Self-Hypnosis Technique to Manage Emotions

Don’t knock it ’til you try it

Photo by Mark Daynes on Unsplash

How does it work?

There are so many different ways to use self-hypnosis they wouldn’t even fit in one book much less one article. So I’m going to focus on a very simple exercise. Once you know what hypnosis feels like, it's easy to slip back into it. It’s like riding a bike. After you get it, you don’t need to repeat all the steps in your head to do it again, it feels natural and it gets easier and easier each time.

Hypnosis Disclaimers

You can only be hypnotized if you are truly committed and have the intention to do it. It is not something that can be ‘done to you’ without your consent. So make sure you are relaxed and in the right mindset before you begin. Then you can set the intention for your hypnosis session. This can be anything from feeling more confident to being more fit or accomplishing a goal. But for the purpose of this article, let’s focus on being calm.

The Self-Hypnosis Process

The rest is very simple. Close your eyes and relax. Use whatever relaxation technique works best for you like deep breathing or progressive muscle relaxation. Once you are ready, picture yourself in your emotional state, whatever emotion it is that troubles you.

Ending the Hypnosis Session

Once you get to the point where you have learned something useful, it may be tempting to just open your eyes and end the session. I assure you this is completely possible, you aren’t trapped in hypnosis. But it helps your mind to accept the new learning if you just slowly follow the path you took to get down here back up. Go up a level and notice your surroundings. Pay attention to the details, look at the scenes around you and see what your mind has created for you.

What to do after hypnosis

There may be an obvious plan of action once you complete this sequence. Write that down and take action if that’s the case. The plan may be as simple to continue using this model on various emotions to continue gaining control. You may wish to talk to someone about it, or journal about the experience.


So there are a few simple steps to follow:
1. Get into a relaxed state
2. Picture yourself in a situation with the negative emotion you wish to have more control over.
3. Drop down through the floor (in your mind) to put yourself in a dissociated state.
4. Observe your feelings down there, is the negative emotion still present?
5. Continue to drop down through until the negative emotion has gone. Ask yourself, what do I know here that I didn’t know up above?
6. Take your new learning up each level that you dropped down and look around for additional lessons from your subconscious.
7. Use your new knowledge in your day to day life to feel more in control of your emotions!

Life Coach, author, lifelong learner, travel enthusiast, narcolepsy advocate, living in Myanmar, she/her

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