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Home > Articles > Cognitive Behavioural Hypnotherapy: How to cope with panic attacks: breathing & other simple tips
Simple Self Hypnosis Routine For Stress Management
Published 8th May 2024 | Updated 22nd January 2025
Stress is a natural part of life, and most people struggle to achieve a balance between putting demands on themselves and taking time to rest. When stress builds up, it can lead to anxiety, overwhelm, and physical symptoms such as muscle tension and poor sleep. The good news is that small, intentional changes in how you approach each day can make a significant difference.
Self-hypnosis is one such tool – accessible, simple, and highly effective for managing stress.
The Power of Thought
Self-hypnosis is a guided process where you shift your awareness into a deeply focused and relaxed state. In this state, your mind becomes more open to positive suggestions, which can help reduce stress, calm your nervous system, and create a sense of peace. While self-hypnosis may feel similar to meditation, it goes a step further by allowing you to actively guide your thoughts and responses.
Benefits of Self-Hypnosis for Stress Management
Calms the nervous system: Self-hypnosis helps to lower your heart rate, ease muscle tension, and decrease the production of stress hormones like cortisol.
Breaks negative thought cycles: It encourages you to shift negative thinking patterns and replace them with more positive and helpful beliefs.
Promotes relaxation and better sleep: Regular practice can improve sleep quality by quieting busy thoughts and creating a peaceful mental space.
Enhances emotional resilience: Over time, self-hypnosis helps strengthen your ability to respond calmly to stress.
Practicing Self Hypnosis
Here’s a step-by-step guide to help you get started:
Step 1: Preparation. Find a quiet and comfortable space where you won’t be disturbed. Sit or lie down in a relaxed position, making sure your body feels supported.
Step 2: Breathing and relaxation. Start by taking a few deep breaths to help ground yourself. Inhale slowly through your nose for a count of four, hold for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this several times until you feel grounded and calm.
Step 3: Body scan. Perform a body scan to bring awareness to each part of your body. Gently bring attention to different areas – starting from your feet, moving up through your legs, and continuing through your torso, arms, and head. Take note of any sensations, tension, or relaxation in each area.
Step 4: Positive suggestions. Once you feel relaxed, start gently introducing calming suggestions into your mind. If you write your own, then ensure these are framed in a positive tense:
“I release tension from my body and mind."
“I am safe, calm, and in control.”
“I feel peaceful, calm, and at ease.”
“I release tension from my body and mind.”
Step 5: Visualisation. Use simple visualisations to deepen your relaxation. Picture yourself in a peaceful place – perhaps by the ocean, walking through a forest, or sitting in a tranquil garden. Feel the warmth, hear the sounds, and notice the sensations. This visualisation enhances the calm state.
Step 6: Ending the session. When you’re ready to come out of the state, gradually bring your awareness back. Gently wiggle your fingers and toes, deepen your breathing, and slowly open your eyes. Take a moment to notice how you feel – calmer, more centred, and less stressed.
Consistency: Practice self-hypnosis daily, even if just for a few minutes. The more regularly you practice, the more benefits you’ll experience.
Guided resources: You can find many free audio recordings and videos online that guide you through self-hypnosis sessions.
Tailor to your needs: Self-hypnosis can be adjusted to fit your specific goals – whether it’s reducing stress, improving sleep, or boosting motivation.
Be patient: It takes time to build this skill. Be patient with yourself, and know that gradual progress will bring lasting results.