Relaxation hypnotherapy
Hypnotherapy has been used in the management of various psychological disorders such as post-traumatic stress disorder, insomnia, and acute panic attacks. The hypnotic change in state of mind is far more akin to intense concentration than to sleep. Hypnotic state may be induced by relaxation routines, particularly when visualization is also used. It is therefore not surprising that Many hospices services offer relaxation hypnotherapy and visualization treatments as part of their complementary therapy.
The clinical use of relaxation hypnotherapy in treating insomnia has been demonstrated by many hypnotists since Bramwell (1906), and these include Wolberg (1948), Ambrose & Newbold (1968), Hartland (1966), and Nuland (1975). In a research entitle “Insomnia and hypnotherapy” ( 1979( researchers also found that autohypnosis, i.e- hypnosis performed by the patient himself, is also efficient in treating insomnia.
Another study, conducted in 1999, found a relaxation hypnotherapy technique, embracing visualization of a garden scene; letting go of problems; and a special place visualization – to be very promising in treating various types of insomnia, including situations of slow sleep onset, waking during the night, and difficulties sleeping during the day.
Two prominent relaxation hypnotherapy techniques come into mind when discussing relaxation hypnotherapy techniques that truly work: Autogenic training, and guided imagery.
Autogenic training was devised by Johannes Shultz in the 1930s. Essentially, autogenic training is designed to allow a person to become completely relaxed at any time. This relaxation hypnotherapy technique teaches your body to respond to your verbal commands, which “tell” your body to relax and control breathing, blood pressure, heartbeat, and body temperature. After learning this technique, you can use it whenever you want relief from anxiety and stress. Alternatively, you can regularly practice autogenic training thus enabling yourself to enjoy frequent relaxation and prevent the effects of chronic stress. Autogenic training is comprised of six exercises that make the body feel warm, heavy, and relaxed. For each exercise, you get into a simple position, concentrate, and then use visual imagination and verbal cues to relax your body.
This form of relaxation hypnotherapy has many advantages. It is claimed it can :
• Help people in switching from stress to relaxation at will
• Reduce or even eliminate anxiety
• Increase confidence and self-esteem
• considerably improve sleep quality
• Increase concentration and focus and
• Reduce the incidence of mild to moderate depression
Besides autogenic training, another form of relaxation hypnotherapy that had been found effective in relieving stress and tension as well as assisting insomnia, involves guided imagery. Guided imagery is much like engaging in a day dream, and it is easy to learn and implement. It is also a short exercise, taking only some 15-20 minutes.
Some common guided imagery instructions include:
1. Finding a quite and private place to perform the activity.
2. Getting into a comfortable position. You can sit in a comfortable chair, or- if used to treat insomnia, comfortably lie in bed. Many people report to slide into sleep during a Guided imagery exercise.
3. Gently close your eyes, and breathe deeply. Imagine you breathe all the stress out, and breathe relaxation in.
4. After having reached a tranquil state, imagine the most relaxing environment you possible can. For some people, it can be a remote island, surrounded by a beautiful, deep blue ocean. For others, just lying in the grass, somewhere in the country side will do the trick. It is important you engage all your senses in this imagery exercise: what sound do you hear in this place of your dreams? What scents can you smell? What tastes? Pay particular attention to sensations you have, while being in this beautiful, relaxing environment.
5. Stay in this relaxing environment as much as you feel is needed. No need to rush. Enable yourself to let go of all the anxiety and stress that has been building up inside you. Feel how it is slowly leaving your body, leaving you completely calm and relaxed.
6. When you’re ready to come back to the real world, slowly perform a countdown, from 10 to 1. Tell yourself that when you get to 1, you will feel relaxed and refreshed; ready to wake up, and perform whatever it is you have to do more easily and effortlessly. If you are using this exercise for your insomnia, do not perform this count down. You will find you gently drift into sweet sleep.
Some people find it useful to listen to soothing music while performing this type of relaxation therapy. Others use special ambient sounds, such as rain or wind sounds, produced by special electronic devices. Other people might prefer to use aromatic oils during guided imagery exercises, the scent of which relaxes them. Use whatever you feel appropriate to enjoy this relaxation hypnotherapy exercise.
It is important you practice relaxation hypnotherapy exercises regularly. You will find that the more often you practice, the easier it will become for you to reach the desired relaxation state, and the better results you will be able to achieve.
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