There are plenty of benefits of self-hypnosis, but let’s start by quickly going over what self-hypnosis is and where it comes from.
Many people are surprised to learn that hypnosis has been used for far longer than they had previously believed. In the 18th century, hypnosis was all the rage.
Temple sleep was a common practice in early Greece and Egypt. It consisted of a meditation ritual claimed to induce restful, healing sleep and dreams of a remedy for the sleeper’s physical or mental ailments.
Hypnosis is also mentioned in “The Book of Healing,” written by the Persian philosopher Ibn Sina (Avicenna) and published in 1027.
Hypnosis was gradually brought into public awareness via the efforts of modern practitioners like Franz Mesmer. Initially, it was known as mesmerism after Mesmer (although Mesmer himself referred to it as “animal magnetism”). Mesmer was apparently able to hypnotize himself effectively, and it is extremely possible that he taught self-hypnosis to other interested persons.
Simply placing yourself in a condition where you are extremely concentrated and open to suggestions is the essence of self-hypnosis. If you have any experience with meditation, you may discover that the state of self-hypnosis is not all that distinct from the meditation state. Even while it may surely assist you in unwinding and achieving a state of peace, self-hypnosis accomplishes more than just that.
Additionally, it may assist you in addressing and changing undesirable behaviors and harmful cognitive patterns. A reasonable amount of scientific data supports the technique, even though it may seem a bit of a stretch. Continue reading to learn more about the possible advantages of doing this for yourself, as well as some helpful hints.
Benefits of Self-Hypnosis
There have been a lot of studies in the scientific community that points to the fact that self-hypnosis may offer a few important advantages.
Research conducted in 2020 on a group of 90 women who were having sleep disruptions due to postmenopausal symptoms found self-hypnosis can be an effective therapy for insomnia and other sleep difficulties. The participants in this research were split into four different groups. Some people went to in-person hypnosis sessions, while others participated in self-hypnosis by listening to guided recordings over the phone.
The majority of women said that hypnosis helped them sleep for longer periods. They also reported improvements in the quantity and quality of their sleep and reductions in hot flashes and night sweats.
Shift in Emotional State
Researchers came to the conclusion that self-hypnosis was equally as useful as in-person sessions since all of the groups exhibited identical gains. In addition, self-hypnosis had the additional benefits of being convenient and easy to access. There was support for using hypnosis as a therapy for sleep problems in 58.3 percent of the studies reviewed in 2018 for using hypnosis to evaluate its effectiveness in treating sleep problems. However, another 12.5 percent reported seeing inconsistent outcomes.
The topic of self-hypnosis was not the primary focus of any included research. Despite this, the research authors found that more than half of the trials supplied participants with audio recordings for home practice and encouraged individuals to practice hypnosis independently. (In addition, several professionals have mentioned that self-hypnosis is a component of all hypnosis, at least on some level.)
The authors of the review drew attention to several important caveats, including the following:
- A relatively modest number of research samples.
- Poor quality of the studies
- comparatively little research has been done on groups of people who have problems sleeping.
- Even though further study was required, the researchers concluded that hypnosis showed overall potential as a low-risk therapy for sleep disorders.
- Loss of weight
A study published in 2021 looked at 11 different research that investigated the possible advantages of hypnosis for weight reduction. Nine of these researchers concluded that there was some evidence to indicate that hypnosis or self-hypnosis might assist in the promotion of weight reduction.
The authors of the paper state that hypnosis and mindfulness may assist with weight reduction in several ways, including enhancing one’s awareness of food while eating, encouraging a more positive body image, and reducing one’s appetite in reaction to emotional or environmental triggers.
The study’s authors observed that hypnosis appears to have the most effect on weight reduction when paired with diet and physical activity modifications.
The advantages of two different weight reduction programs were analyzed and compared in a research that was conducted in 2018 and included 120 persons with a body mass index (BMI) ranging from 35 to 50. Both groups were given dietary and exercise advice and instructions on eating consciously, maintaining a balanced diet, and including more physical activity in their daily routines.
One of the groups also received instruction in self-hypnosis. The researchers gave each of the sixty volunteers instructions on how to do a self-hypnosis before each meal to foster greater self-control and disrupt undesirable eating patterns.
According to the findings, engaging in self-hypnosis led to improved quality of life and a reduction in inflammation, in addition to promoting sensations of fullness after eating.
These advantages might undoubtedly influence weight reduction in a roundabout way, which is something that another important conclusion from the research tends to confirm: Those who consistently engaged in hypnosis had more success in their weight loss efforts.
A group of 53 hospitalized older persons who were enduring chronic pain was subjected to research investigating the advantages of hypnosis and self-hypnosis in 2016.
The researchers split the patients into two groups for the study: The intervention given to one group was massage, whereas the other group participated in three hypnotherapy sessions. The patients were also instructed in self-hypnosis by a certified medical professional, who urged them to engage in self-hypnosis practices to experience longer-lasting pain relief.
The findings revealed that hypnosis had a greater advantage for relieving pain than massage did while the patient was staying in the hospital. In addition, hypnosis seems to have certain advantages that might improve one’s mood as well.
Another research that validated self-hypnosis as a good therapy for pain alleviation was conducted in 2014 and included 100 veterans suffering from persistent low back pain.
The research participants were split into the following four groups:
Instruction in self-hypnosis throughout eight separate sessions
Two sessions of self-hypnosis instruction, each with audio recordings for home practice and a weekly phone call reminder. Eight sessions of self-hypnosis training, each with audio recordings for home practice and a weekly phone call reminder
Eight times after participating in biofeedback sessions
The findings indicated that hypnosis was superior to biofeedback in terms of its ability to alleviate pain. Moreover, half of the people who participated in the hypnosis groups said their pain had decreased. These positive effects persisted for at least six months after therapy was completed, if not longer.
In addition, the data imply that two sessions of self-hypnosis, when supplemented with home practice, might produce as much benefit as eight sessions of standard therapy.
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