Health Pro Fitness

How to Use Self-Hypnosis For Stress and Depression

Are you stressed and irritable? Depressed and can't seem to cope? Here is a simple way to get you out from your struggle.

How to Use Self-Hypnosis For Stress and Depression
By Tymber Aldaine
February 17, 2020

Did you know that stress is good for you? Yes! It keeps you alert, motivated, and ready to respond when danger arises.

It is the feeling that mobilizes the body to react and improve your performance.

We all know that too much of everything is terrible. That is why too much stress may lead to depression in susceptible people.

While depression, according to the Lexico dictionary, is a feeling of severe despondency and dejection.

In simpler words, it is a mood disorder that causes a persistent feeling of sadness and loss of interest.

Depression affects the way you feel, think, or even behave. It can lead to a variety of emotional and physical problems.

Combine these two, and you are in for a thunderstorm.

Lost businessman in the boat

Life is hard itself, and if you couple it with more stressful events, then it can push you through your limits.

Unfortunately, not everyone has the will power to get back up and restart their lives once more.

Although, today, there are many ways you can save yourself from drowning further. Hence, the method called self-hypnosis.

Does it work? The answer is yes! But before we further discuss self-hypnosis. Let us first talk about the signs and symptoms of depression.

What does depression look like?

dealing with depression
Photo by Sydney Sims on Unsplash

You have depression if you have five or more of these symptoms for at least two weeks:

  • You're out of mood most of the day, especially in the morning.
  • You get drained and feel tired almost every day.
  • The feeling of worthlessness and guilt is always there on a day to day basis.
  • Poor focus and coordination
  • Poor decision making
  • Memory loss
  • You oversleep or not sleep at all.
  • Your interest in things changes as you do not enjoy it anymore.
  • The thought of ending your existence arises almost every day.
  • You feel slowed down and restless.
  • It's either you have lost much weight, or you have gained weight.
  • Very irritable.
  • You can't stop eating, or you don't feel hungry at all.
  • You are often anxious and sad.
  • You experience pains and aches, digestive problems, headaches, and cramps. These won't go away even if you take medication.
  • You undergo personality changes.
  • You have no more interest in sexual intercourse.
  • You seclude yourself at home.

Note: These symptoms are common. The severity, frequency, and duration vary from person to person.

Types of depressions

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1. Disruptive Mood Dysregulation Disorder

This type of depression usually involves children and teenagers who are irritable. They display intense outbursts and are hot-headed.

2. Unipolar Major Depression

3. Persistent Depressive Disorder

This is also called dysthymia. This type of depression prevails around two years.

4. Premenstrual Dysphoric Disorder

This type of depression only occurs in women. It happens when she experiences severe mood problems before having her period.

It exhibits a more intense severity than the typical premenstrual syndrome or PMS.

5. Substance-induced Mood Disorder or SIMD

This type of depression arises whenever you become intoxicated with drugs or alcohol. It is either during intoxication or when you stop is where symptoms will show.

6. Depressive Disorder

Due to another medical condition, having depressive disorder can interfere with daily function.

Specific features of depression

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1. Seasonal Pattern

Your symptoms of depression get worse when the season changes. The colder and darker the day, the more agitated and depressed you will be.

2. Peripartum Depression

This feature only exists in women. The symptoms begin to worsen during pregnancy or after birth.

3. Catatonia The loss of coordination and movement, this feature of depression, makes you unresponsive.

4. Psychotic Features

Your grasp of reality becomes distorted. You begin to see things, believe, and hear things that are not there.

5. Atypical Features

A boost of happiness erupts during happy moments, but you feel drained, hungry, and tend to sleep a lot. You become very sensitive to rejection.

woman sitting near the sofa
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6. Anxious Distress

Your stress level is at its highest, and you worry about the things that might happen. You fear that you will lose control.

7. Mixed Features

You experience both depression and mania. It means that you have high energy, high self-esteem, and talk too much.

What are the effects of depression on your body?

grayscale photo of woman crying holding her right chest
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According to Healthline, here are the 11 physical dangers you can get from depression:

  • Insomnia
  • Cognitive changes. These are wherein you have a hard time recalling past experiences and making decisions
  • You start to hurt yourself and become suicidal.
  • Risk of heart attack
  • Fatigue
  • Loss of interest in sex
  • Weakened immune system
  • Increased pain sensitivity

What is self-hypnosis?

Self-hypnosis is where a person is giving suggestions to himself or herself.

You access self-hypnosis through encouraging a relaxed and open state of consciousness through a series of suggestions given to the person.

Some experts refer to this state as the healing state. It is an area where you can offer yourself particular healing suggestions.

This is mainly designed to encourage your body and mind to function positively.

These so-called "suggestions" are the key to the hypnotic process. These may be very simple, like counting one to three, or other approaches may be quite but are complex.

Is it too good to be true? What are the benefits?

  • Self-hypnosis allows you to enter your subconscious. It opens a way for you to drop your conscious mind. Hence, it permits you to address your whole self and not only treat your symptoms of depression.
  • Self-hypnosis also allows you to go beyond your most traumatic memories and experiences.
  • It enables you to get rid of all your negative thoughts and experiences out of your system.
  • Through this technique, you get a chance to lift your struggle and resume living again. Self-hypnosis also allows you to replace your traumatic experiences with optimism.
  • It also improves your well-being and enhances the way you think.
  • You will also sleep better and embrace a healthy lifestyle.

Follow these simple steps:

Step 1:

Close your eyes and liberate your mind from feelings of stress, anxiety, and fear. It might be difficult at first, so you may want to consider not forcing them out.

Instead, try to observe them and slowly let it slide away.

Some people place a dot on a wall and try to focus on it; this could be wherever you want to be. Just remember to focus on the dot and concentrate on your eyelids.

man leaning on gray painted wall
Photo by Blake Connally on Unsplash

Repeat and tell yourself that your eyelids are getting heavier and heavier.

As you close your eyes, convince yourself you cannot open them anymore.

Step 2:

Observe the tension in your body. Starting from your toes - imagine the pressure fading away throughout your body.

As the tension fades away, picture your body getting lighter and lighter.

Relax your toes, your feet, calves, thighs, hips, stomach, shoulders, face until your head.

After that, imagine things that you find soothing and play it in your head. For example, water flowing or leaves falling.

Step 3:

As you exhale, you should take slow and deep breaths and imagine the negativity flowing out your system.

And as you inhale, imagine the air as an energy or a light force filled with optimism and motivation.

In this case, you can use whatever visualization you desire so as long as you get as detailed as possible. You should always maximize all your five senses.

Step 4:

When you're already relaxed, imagine that there is a staircase in front of you. This staircase consists of 10 levels, and the fifth step starts to be underwater.

Now, tell yourself that you are going to descend the stairs, counting each step-down, starting at 10.

Each number should flash in your head, and as each number passes, you will feel yourself drifting deeper and deeper into a state of relaxation.

The sole of your feet should feel every step you make. When you reached the fifth step, imagine and tell yourself you are now entering a sanctuary of peace.

As you begin to go down the last five steps, imagine the water getting higher and higher up your body.

You begin to feel numb, and your heart will start to beat faster and let all you worry drown into the water.

Step 5:

A floating sensation will then take over your body.

At this point, you should only feel the floating sensation – if you do not notice any of these, then you should try again, but at a slower pace.

Once you have arrived at this state, you can now confront your problems and decide what you want to happen.

After that, silently start to narrate what you are doing in the present and future tense to yourself.

Now, imagine three boxes under the water. Swim to those boxes and open them slowly, one at a time; narrate to yourself what is transpiring as you open the box.

Try to avoid using statements in a negative context like "I do not want to be alone and miserable."

But instead, you should say, "I am becoming happy and contented with my own company."

Step 6:

Repeat your statements as many as you can!

Feel free to explore and imagine emptying more boxes.

You have the freedom to visualize any scenario, but always bear in mind that you must let your tensions go and imagination explode.

Step 7:

Now, prepare yourself as you exit your hypnotic state. Go towards the stairs and imagine and feel the water becoming lower and lower.

As you take your sixth step, your body will feel more substantial.

Once the water passes, continue ascending and take each step with the number corresponding in your head.

Note: You can make your scenarios—whatever works for you!

Step 8:

Once you have reached the top of the stairs, visualize a door that leads to the outside world. Slowly open the door as you are opening your eyes.

grayscale of cabinet
Photo by Bui Bao on Unsplash

Take as long as you want, and make sure to tell yourself, "Wake up!" This will bring you back to reality.

What should you do?

  • You should mean itYou have to believe in yourself and your actions.

    If your first try doesn't seem to work out, don't give up easily as things take time to get absorbed. Try it once more after a few days.

    Thoughts of skepticism are discouraged. You must surrender 100% for you to see results.

  • Test yourself physicallyThere are exercises you can do to see if you are in a state of hypnosis.

    Try this out: Lift your right arm and imagine that it is getting heavier. Now, add more weight by adding a book on top and then try to lift it further.

    If you can't lift it, then it means it is working.

  • Picture scenariosWhatever you think you want to become will happen.

    If you want to be slim, then visualize yourself wearing those jeans you always wanted but too small to fit! Picture yourself happy and content in front of the mirror.

  • Use tools to help youYou can use music so you can quickly enter hypnosis. Timers can also be helpful, so you don't lose track of time.
  • Use it so you can be the best version of yourselfHypnosis is a great way to reflect and meditate to push and motivate yourself to pursue your dreams. Take advantage of that possibility.

    It is also an excellent way for you to get rid of all the negative thoughts and behaviors. By doing so, you can finally be the person you want to become.

Mind over matter

Only the person who is experiencing depression can solve their problems.

Simply because no matter how many pills or therapies you undergo, if you do not allow healing to manifest, then nothing will work.

The effectiveness of self-hypnosis relies on your willingness to get well.

Your mind is the most powerful tool in the universe. Use it to create a wise you!Rakshitha Setty
Volunteering Inspirational Journalist, passionate writer, aspiring

References and Citations

  1. Five Ways to Treat Depression with Hypnotherapy*. Wellness Institute Blog. (2016). Retrieved 1 1, 2020, from The Wellness Institute:
  2. Depression and Major Depressive Disorder*. (n.d.). Retrieved 1 1, 2020, from Mayo Clinic:
  3. Stress and Depression. (n.d.). Retrieved 1 1, 2020, from WebMD:
  4. The Effects of Depression In Your Body*. (n.d.). Retrieved 1 1, 2020, from Healthline:
  5. What is Depression? (n.d.). Retrieved 1 1, 2020, from WebMD:
  6. What Is Self-Hypnosis? (n.d.). Retrieved from Dr.