Hypnosis For Stress: How It Works, Examples, & Effectiveness

Central Concepts of Hypnotherapy

Hypnotherapy relies on a model of the mind that includes conscious and subconscious parts.¹ These two parts work together to generate problems and create solutions, serving as a useful metaphor to help people elicit the positive changes they want.

Generally speaking, the conscious mind is very focused, like a laser pointer. For example, the conscious mind may intensely focus on a specific task, such as driving a car in a new neighborhood, while ignoring all other sensory input. On the other hand, the subconscious mind constantly receives, processes, and stores information, whether we are aware of it or not.

Sometimes mistaken beliefs and counter-productive habits get stuck in the subconscious, giving rise to various conditions, including sleep disorders, anxiety disorders, and unnecessary stress.

In the state of hypnosis, when the subconscious mind is more active and accessible, the hypnotherapist aims to help the person resolve the issues that have become problematic. A hypnotherapist can reprogram unwanted habits, beliefs, or behaviors that cause stress through relaxation, guided imagery, positive hypnotic suggestions, and other methods.

Who Can Benefit From Hypnosis for Stress?

Hypnotherapy is appropriate for anyone open and amenable. The therapist may administer suggestibility tests to determine if hypnosis suits a particular person. However, a recent study on standardized methods for testing suggestibility showed that these methods can be highly subjective.² Therefore, keep an open mind and test the process for yourself.

Common Misconceptions About Hypnosis for Stress

Some people come seeking hypnosis treatment for stress with expectations and preconceived notions about what hypnotherapy is. This can inhibit the success of the treatment.

Some common misconceptions about hypnosis include:

• Hypnosis is sleep: A person in hypnosis is not asleep and is aware of what is happening throughout the process. They will be fully conscious of what is going on internally and be able to interact with their therapist when needed.
• Control and consent: The therapist does not control the person in hypnosis. For the process to be effective, the subject must consent to follow the benign suggestions provided by the therapist.
• How hypnosis will feel: Typically, most people experience pleasant mental and physical relaxation while in hypnosis. However, not experiencing those does not necessarily mean a person hasn’t entered the trance state. Other perceptible signs of being in a trance include focused awareness, vivid mental imagery, and the ability to recall memories.

Pre-Session Preparation

In the 1960s, pioneering hypnotist Dave Elman observed that his patients would achieve deeper levels of hypnosis the more they experienced a trance state.³ Many therapists today will provide people with pre-session hypnosis “training.” This may be in the form of written scripts that can be read aloud or recordings of hypnotic inductions that can be listened to before the actual session. In this context, view hypnosis as a skill that can be learned rather than a treatment method.

How Can Hypnotherapy Help Someone Reduce & Manage Stress?

With its emphasis on physical and mental relaxation, hypnotherapy can be a highly effective way to manage stress symptoms while developing self-care habits that promote health and well-being. Stress is a normal part of everyday life that everyone experiences. However, chronic stress can severely affect a person’s quality of life.

Stress has been shown to contribute to various mental and physical health issues, including:⁴

• High blood pressure
• Heart disease
• Depression
• Anxiety
• Sleep issues
• Sexual side effects
• Migraines
• Increased symptoms of fibromyalgia

Hypnotic Techniques for Stress

Hypnotherapeutic techniques for stress often include relaxation tools focused on allowing individuals to release tension. A hypnotherapist may help the person learn mindfulness skills to facilitate relaxation.

Hypnotic techniques for stress include:

Relaxation

The therapist will guide the person through progressive attention to each body part to achieve sufficient relaxation to enter the hypnotic trance state. The person can release tension and stress through mindfulness, focused awareness, and soothing suggestions. Once physical relaxation is achieved, mental relaxation comes more easily. Through this process, the symptoms of stress are often greatly reduced, allowing therapeutic work to begin.

Right-Sizing

Stress is often caused or exacerbated by obsessive and fearful thoughts about the future. This can take the form of catastrophizing, filtering information, and magnification. While in the trance state, the therapist will guide the person through “right-sizing” their fears and worries to reflect the reality of their situation.

Reframing

Reframing relies on the use of imagination and guided imagery. In the dreamlike state of hypnosis, a person imagines experiencing situations that trigger stressful feelings. They can then bring new resources, perspectives, and attitudes to those situations, allowing them to practice healthier responses.

In addition to these techniques, many hypnotherapists suggest various self-management tools to deal with stress. These can include instructions for self-hypnosis, deep breathing exercises, and self-guided relaxation meditations.

How Is Hypnosis Used to Treat Stress?

A typical course of hypnosis treatment for stress includes an initial assessment, several hypnosis sessions, and support. A person may be asked about their past and current experience. As chronic stress can be a serious medical and mental health issue, a therapist will likely ask about any past or current treatments so they can coordinate with other providers as needed.

Using all this information, the person will then work with the therapist to create hypnotic suggestions and a plan of treatment that will best support stress relief.

Next are the actual hypnosis sessions. The number of sessions needed will vary from person to person. Some people experience satisfying results after one or two sessions, while others benefit from additional treatment.

During the first session, the therapist will induce a hypnotic trance, guiding the person into deep relaxation and focused awareness. In addition to the strategies mentioned above, a therapist can employ various techniques to relieve the symptoms and address the underlying causes of stress and anxiety.

3 Examples of Hypnotherapy Techniques in Practice

The following are examples of how hypnotherapy techniques would be used during a hypnosis session:

1. Hypnotic Suggestions for Stress

While in hypnosis, a person is more amenable to accepting and implementing positive suggestions. These are most effective when delivered in the present tense. For example, if a person feels stressed while flying, they may say, “Whenever I sit on an airplane, I remember to breathe and relax.” The key to post-hypnotic suggestions is that they are both believable and offer desirable alternative responses to the cause of stressful feelings.

2. Anchoring for Reducing Stress

Normally, a person experiences the problem state (stress) when at the mercy of whatever has triggered it. Anchoring is a technique that effectively teaches a person how to create positive triggers for more desirable outcomes. While in a trance, a person will be guided into a state where they feel relaxed, safe, and at ease.

They will then be instructed to create an “anchor” to those feelings. This can be a phrase, a specific place, or a physical gesture such as pressing the thumb and forefinger together. They can enter the desired state whenever the chosen anchor is activated through physical and mental association.

3. Memory Regression for Stress

Sometimes, chronic stress has its source in memories of past events. In hypnosis, it is possible to revisit those memories with better resources. For example, a person who is anxious or phobic around dogs may remember they were bitten by a dog when they were a child.

In the trance state, they can re-experience the event with the full knowledge that they survived, that they are now more capable of protecting themselves as adults, and that not all dogs are a threat.

Is Hypnotherapy Effective for Stress?

Hypnosis by itself and as an adjunct to other treatments has been proven to help reduce symptoms of stress and anxiety. One meta-analysis found that hypnosis was more effective in treating anxiety than other methods alone.^{5  H}ypnosis for stress can be especially beneficial when combined with cognitive behavioral therapy (CBT).⁶

Additionally, experimental literature on self-hypnosis concluded that self-hypnosis is a rapid, cost-effective, nonaddictive, and safe alternative to medication for the treatment of anxiety-related conditions.⁷ In short, evidence supports that hypnosis for stress can be a beneficial addition to a treatment plan.⁸ 

How to Find a Hypnotherapist to Help You With Stress

Hypnotherapy is becoming more popular and widely accepted. As a result, the consumer has more choices available to them than ever before.

Here are a few suggestions for how to make informed choices regarding your mental health:

• Research: Become more knowledgeable about hypnosis by reading articles and books, watching YouTube videos, and listening to podcasts. A little knowledge goes a long way when making decisions about your health and well-being. See some of the resources at the end of this article for more information.
• Schedule consultations: Many hypnotherapists offer initial consultations for free. Take advantage of these to meet several different therapists and compare their services. You can also “get the feel” of the person through your conversation.
• Conduct an interview: Treat your initial consultation like a job interview. Ask them about their experience with helping people with stress. What kind of success have they had with other clients with stress-related issues? Do they offer any additional support before and after your sessions?

Pros & Cons of Hypnotherapy for Stress

As with any treatment, there are pros and cons to pursuing hypnosis to treat stress. Pros and cons are important to weigh and understand before beginning treatment.

Pros of hypnosis for stress include:

• It’s all-natural: Hypnosis is a natural state of mental and physical relaxation that does not rely on pharmaceutical treatments. Medications for stress and anxiety can cause unpleasant and even severe side effects such as sleep disturbances, sexual side effects, and dependence.
• It’s fast acting: People can often find immediate relief from stress symptoms when receiving hypnosis treatment. Feelings of stress naturally subside by calming and relaxing the body and mind. Even if they return after a session, they can be treated again as needed with hypnotic techniques such as focused breathing, progressive relaxation, and anchoring.
• It can resolve underlying issues: As mentioned before, stress can have roots in past experiences. These experiences can be major or minor traumas from accidents, injuries, or abuse. Depending on the issue, hypnosis alone or as an adjunct to other treatments can help the person find a psychological resolution for the underlying causes of stress.

Cons of hypnotherapy for stress include:

• Results vary: As with any treatment, not everyone will experience the same results. Although the person-centered approach of hypnotherapy can be a great advantage to many people, sometimes the treatment will be more or less effective. As a result, a person may have to seek out more than one hypnotherapist if they are dissatisfied with the initial outcome.
• Lack of universal standards: No set of standards govern hypnotherapy. As a result, the services and treatments provided by hypnotists may vary. Nonetheless, most practitioners adhere to ethical and professional standards. Ensure your hypnotherapist belongs to a reputable trade organization such as the National Guild of Hypnotists.
• Lack of insurance coverage: Many insurance companies do not cover hypnosis treatment which can result in out-of-pocket costs. Check with your insurance company before committing to hypnotherapy as a treatment for stress.

At-Home Tips for Relieving Stress

In addition to finding a therapist, many at-home techniques can help you relieve stress. For example, regular physical activity can help reduce stress, so prioritize physical activity in your daily schedule. Even short exercise sessions can be beneficial if done regularly.

Because stress often manifests as physical symptoms, develop a more fine-tuned awareness of your body. This can be done through regularly practicing mindfulness, including progressive relaxation techniques. Over time, this will result in a heightened ability to recognize stress as it develops. It then becomes possible to treat the anxiety before the symptoms intensify.

Most hypnotherapists incorporate some progressive body relaxation into a hypnosis session. This mindfulness technique is easy to learn and apply at home. Simply find a quiet space, close your eyes, and bring your attention to each part of the body from the top of the head down to the feet. Spend some time noticing where there is tension or stress, and do your best to let go and relax.

Final Thoughts

Hypnotherapy for stress can be an effective and beneficial treatment option. If you are considering hypnosis, explore local resources to find a provider near you!