Using Self-Hypnosis to Relax
One method of relieving stress is self-hypnosis. Some people experience a decrease in the amount of stress they have in as little as 10 minutes alone. Self-hypnosis is easily learned and can be done most anywhere. While this blog is not meant to be a treatise on self-hypnosis as that is a study all of its own, there are relaxation techniques that can produce a similar state to hypnosis.
These techniques include deep breathing with slow intake and exhalation for a few minutes. Then beginning with the feet, tighten all the muscles in your feet as tightly as you can and hold that for a few seconds. Then totally relax your feet and tighten the muscles in your calves as tight as possible and hold for a few seconds. Once again, relax the muscles totally for a few seconds. Then moving up your body to your knees, thighs, buttocks/hips, lower abdomen, upper abdomen, shoulders and upper arms, lower arms and hands, neck, and head. By the time you have tightened and fully relaxed every muscle/part of your body, you should be in a state of total and deep relaxation.
One key to this technique I have found useful is to also tell myself at each stage that I am becoming more and more fully relaxed and once I have gotten to the top of my head, I choose a keyword and tell myself that the next time I repeat that keyword three times, I will immediately come to this level of relaxation. This makes the next session go much more quickly and allows you to achieve a deeper relaxed state.
Once you have reached a deep level of relaxation your breathing will probably have become really slow and your complete body will have a feeling like it is floating or tingling. Remain in this state for a short period of time and then begin to return to the present by counting yourself awake. Before awakening yourself, remind yourself that the next time you say the keyword three times that you will return to this level of relaxation then begin the process to reawaken. Count from five back down to one and tell yourself with each number that your are becoming more alert, refreshed and awake. Tell yourself that when you reach the number one that you will open your eyes and feel completely refreshed and aware.
This exercise will produce immediate relaxation and over a short period of time of repeated practice you will be able to relax whenever you wish to relieve stress.
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