Self-Hypnosis

Overview

Self-hypnosis is the ability to induce a hypnotic state without the presence of a therapist. Historically, Émile Coué (1857-1926) was one of the first to formalize this practice with his famous method of conscious autosuggestion ("Every day, in every way, I am getting better and better"). Milton Erickson considered that all hypnosis is fundamentally self-hypnosis, with the therapist merely being a guide facilitating a natural process the patient can learn to reproduce alone.

Today, self-hypnosis is taught as a complementary tool in most hypnotherapy protocols. It allows patients to become active participants in their well-being between sessions and after the end of therapeutic follow-up. Scientific studies have shown that regular self-hypnosis practice significantly improves therapeutic outcomes, particularly in chronic pain management and anxiety.

Core Principles

• Patient autonomy: self-hypnosis transfers power from the therapist to the patient, making them an active agent in their change process
• Autosuggestion: the practitioner formulates and uses their own positive suggestions, adapted to their specific needs
• Ritualization: regular practice (even 5-10 minutes daily) creates a habit that facilitates and accelerates trance entry
• Inner safe place: construction of a mental space of absolute security the practitioner can access at any time
• Anchoring and self-triggering: associating a gesture, word, or breathing pattern with entering the altered state

Main Indications

• Daily stress management
• Sleep quality improvement
• Chronic pain management between sessions
• Preparation for stressful events
• Self-confidence reinforcement
• Craving management (tobacco, food)
• Concentration improvement
• Relaxation and rapid recovery
• Maintaining therapeutic gains after treatment ends

Self-Hypnosis Session Structure

A basic self-hypnosis protocol lasts between 10 and 20 minutes:

1. Preparation (2 min): choose a quiet place, a comfortable position (seated or lying down). Define the session's intention and desired duration. Close eyes
2. Self-induction (3-5 min): several possible techniques — counting down from 10 to 1 while visualizing descending stairs; mental fixation on an imaginary point; the "3-2-1" technique (3 things seen, 3 heard, 3 felt, then 2, then 1); deep breathing with extended exhalation
3. Deepening (2 min): mentally descending additional stairs, or imagining floating in a relaxing place (beach, forest, cloud)
4. Inner work (5-10 min): repetition of chosen autosuggestions, visualization of the achieved goal, dialogue with a part of oneself, exploration of the inner safe place
5. Return (2 min): progressive counting from 1 to 5, each number bringing back more alertness and awareness. "At 5, I will be fully awake, relaxed and confident"

Variations and Advanced Techniques

The "safe place" technique involves mentally constructing a space of absolute security that the practitioner can instantly recall through an anchor gesture. Betty Erickson's technique (Milton's daughter) uses conscious/unconscious dissociation by alternating what the conscious does and what the unconscious does. "Flash" self-hypnosis in 30 seconds to 1 minute is adapted for emotional emergency situations (before an interview, after a conflict). Mobile apps and guided audio recordings facilitate learning for beginners, though they don't replace professional instruction.

Contraindications

• Active psychosis (risk of confusion between inner states and reality)
• Untreated dissociative disorder (self-induction may trigger dissociative episodes)
• Severe depression without therapeutic follow-up (autosuggestions can be negatively diverted)
• Vehicle driving or machine operation (never practice in these situations)
• First session without professional guidance (initial learning should be guided by a qualified hypnotherapist)