Stress Management Hypnosis - How to Use Self Hypnosis for Stress Relief


If stress is having a negative effect on your life, then this page about stress management hypnosis should be of great usefulness for you!

Most of us experience stress at some time in our lives. Stress can be very destructive, and usually, it is not so easy to simply remove ourselves from the source of the stress (the stressor). So, it is particularly important to be able to reduce the impact of stress in our lives by the use of specific stress management techniques. This page is about stress management self-hypnosis – the use of self-hypnosis for stress relief.


As with all use of self-hypnosis for personal transformation, when using self-hypnosis for stress relief, it’s important to have clear objectives – to be clear about what transformation you want! So, take a time to decide exactly what you want to achieve through stress management hypnosis.

In simple terms there are two simple objectives for using stress management hypnosis:

  1. To enable management of stress in the moment – as it is happening;
  2. To reduce the negative response to stressful situations in the long term.

But that’s over-simplifying the process and the purpose. On other pages on this site, there are techniques you can learn to help reduce your response to stress. Some of them (like the breathing techniques, the thought modifiers, the calm anchor and the ‘stress buster’) help with immediate stress relief – dealing with stress as it occurs ‘in the moment’. Others (such as meditation and yoga) have an effect in the long term – reducing your response to stress. So you can have an objective to help you manage stressful incidents as they arise (particularly if you regularly face the same stressor), or you can have an objective to be more calm and tranquil in general.

The basic process

The self-hypnosis process for using self-hypnosis for stress relief is the same as for any other use: create your suggestion and visualisation; make yourself comfortable; create your trance (induction – hypnotising yourself); deepen your trance by relaxation and counting; repeat your suggestion and do your visualising; awaken from your trance.

Some elements of the self-hypnosis process are the same whatever your purpose in using self-hypnosis. So, to get full advice on these parts of the process, follow this link:

To remind you – this is the process:

  1. Make yourself comfortable – sit down or lie down –allow your eyes to gently close – relax physically (top of your head to the tips of your toes!) – allow your mind to drift into tranquillity;
  2. Create and deepen your trance – use your normal technique for creating your trance, and deepen your trance in your favourite way;
  3. Repeat your suggestion – the specific suggestions to achieve the result you seek; visualise the end result you seek; feel the good feeling of the result achieved;
  4. Awaken yourself from your trance in your normal way. But you already know that – so, I need to give you some advice about what to do while you are in your trance!

Specific techniques

There are a number of techniques that can be used for stress reduction in addition to stress management hypnosis. I have a number of other pages on this website dedicated to individual stress relief techniques. Here are the links:

My recommendation for using stress management hypnosis for yourself is to learn the techniques on the other pages on this site, and then use self-hypnosis to reinforce your learnings and to enable you to relax.

So there are three ways to use self-hypnosis for stress reduction:

  1. Rehearse your use of the other techniques
  2. Give yourself stress management suggestions
  3. Use visualisation to reinforce the effect of your suggestions

Let’s look at that one by one.

Rehearsal. Once you have learned the techniques (such as the ‘stress anchor’) then when you are in trance you can visualise yourself using the technique and feel your relaxation deepening. You can give yourself suggestions that you will use the techniques when you need to – and then visualise yourself doing so. It’s important also to visualise the result of using the techniques – not just to see yourself doing things!

Suggestions. Your suggestions should be specific for your purpose – coping with stress, or being more relaxed in general. I have written some sample suggestions for stress management:

Remember, however, that your suggestion will always be more effective if it is created by you – if it is specific and meaningful to you. So take a time to create your own specific suggestions and visualisation. Use your imagination to picture exactly how things are for you when you are able to control the impact of stress in your life – how much better things are for you, and ensure that you feel the benefits, not just intellectualise them.

Your suggestions and visualisation should focus on the positive results: how you behave as a more relaxed person, as a more tranquil person; how you look and feel as a relaxed person. As with all self-hypnosis, visualise the end result (what you do, how you are), not the process of getting there!

Visualisation. Your visualisation can serve two purposes: you can visualise yourself dealing with specific issues – specific stressors, and you can visualise yourself being more relaxed in general, and taking a more relaxed approach to life.


As you continue to use self-hypnosis for stress reduction you will find two things happening: you will begin to use the specific stress reduction techniques automatically; you will find that you develop the ability to relax at will, and to maintain a level of greater relaxation in general.

To help you manage stress in your life, I have recorded a stress management hypnosis CD. This recording combines relaxation techniques with hypnosis and self-hypnosis to help you manage stress and learn to use self-hypnosis. Click on the 'Hypno-head' or the photo, or the text link to go to the page!