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Self-Hypnosis
Jen YearsCertified Consulting HypnotistZen Jen’s Mojo Dojo
Lesson 1
Self-Hypnosis
Hypnosis
Professionals
About Hypnosis
Imagination
Exercises
Stages of Change
Your Success
Step 1 Self-Hypnosis
Course Agenda
Assessment
Goal Setting
Step 2 Self-
Hypnosis
Developing
Suggestions/Scripts
Writing Your Script
Step 3 Self-Hypnosis
Lesson 1 Lesson 2
Lesson 3
Hypnosis Professionals
Self-Hypnosis
Certified Hypnotist
Certified Hypnotherapist
Board Certified Hypnotist or Hypnotherapist
Self-Hypnosis
You who
Why
Self-Hypnosis
Improving Self
Confidence/Esteem
Overcome anxiety, stress, fears
Pain management
Change habits like smoking, nail
biting
Manage weight
Get Your Mojo Back!
Benefits of Hypnosis
Self-Hypnosis
What is hypnosis? Change in consciousness State of receptivity is created Introduction of meaningful and beneficial
suggestions Accepted by the unconscious/subconscious Believed by the conscious mind
AAI Scientific Cultural Services Ltd. 2010. Retrieved from http://aaiscs.com/NF/about-neurofeedback.html
Self-Hypnosis
Changes the repeating loop and internal script that influence your behavior.
When in a state of deep relaxation, your mind will be open to suggestions that change the unproductive running script to a positive one.
Self-hypnosis or any form of hypnosis cannot force anyone to accept anything that they truly do not want to do. You are in state of relaxation, but alert and in control. It is a means to change your own habits.
How does hypnosis work?
Self-Hypnosis
Let’s try it out….
How’s your imagination?
Self-Hypnosis
Another check of your imagination….
Self-Hypnosis
3TU Data Intelligence. 2013. Stages of Change. Retrieved from http://dataintelligence.3tu.nl/en/iv-acquisition-advice/stages-of-change/
Are You Ready?
Self-Hypnosis
How do you ensure success?For self hypnosis to work for you, several things that must happen.
1. First, you must let go of any false preconceptions that you have about hypnosis.
2. You must always think positively and believe it will work. You also have to want it to work.
3. You must be willing to relax and focus and enter a trance state.
4. You also must be highly motivated to reach a specific goal – no vague generalities allowed.
Self-Hypnosis
Now let’s relax…
And 1st Step…
Self-Hypnosis
Jen YearsCertified Consulting HypnotistZen Jen’s Mojo Dojo
Lesson 2
Self-Hypnosis
Assessment
Let’s break down our wishes into behaviors, emotions, sensations, images, and thoughts…
….so we can make some goals
Self-Hypnosis
BASIC Assessment
BEHAVIOR
AFFECT
SENSATIONS
IMAGERY
COGNITION
Self-Hypnosis
BASIC Assessment
Situation or Problem to be Assessed:
This is your wish.
Example:I am a smoker and wish to become a non-smoker.
Self-HypnosisBASIC Assessment
BEHAVIOR:
What are you currently doing regarding the situation?
When did you first behave that way?
What is happening at the time?
How do you deal with it?
Who is with you?
Where do you go?
Example:I smoke 1 ½ packs per day - I smoke Camels - I smoke during stressful situations, especially at work, and with my co-workers
Self-HypnosisBASIC Assessment
AFFECT:
What are my emotions related to my behavior?
What makes you sad?
What makes you cry?
What makes you fearful and opposite?
When would that event not upset you?
Example:I’m angry at myself for continuing to smoke – I get pleasure from smoking – It reduces anxiety
Self-HypnosisBASIC Assessment
SENSATIONS:
What are the physical symptoms related to my behavior?
Think of the 5 senses:
Which sounds are pleasant/unpleasant?
What sights are appealing or not?
What about the tastes – like/dislike?
What physical signs, if any, do you have as a results of your behavior?
Example:I get headaches – shortness of breath – hacking cough – I don’t like the taste – My clothes/stuff smell bad
Self-HypnosisBASIC Assessment
IMAGERY:
How do I image myself related to my behavior?
These are the mental images that influence our lives.
Close your eyes and evaluate your self image during that behavior. Just what you see, not what you feel.
Where are you?
Who is with you and what are they doing?
Example:I imagine myself as being successful when I smoke – smoking represents authority to me.
Self-Hypnosis
BASIC Assessment
COGNITION:
What are my thoughts related to my behavior?
Try not to use the word “should” or “could”.
What do you think about what you are doing?
What would you like to do instead?
Example:My thoughts are that I’m doing a dumb thing and at some point will get ill if I continue smoking… I better stop.
Self-Hypnosis
Goals
Now we know what we really want and how we feel about it. Let’s make some goals and objectives!
Self-Hypnosis
Goal Setting
A goal is a general statement about the outcome you wish to see.
Objectives are the commitments you make to achieve your goal.
Self-Hypnosis
Goal SettingGOAL:
What do I want to achieve and by when?
Example:I am an ex-smoker on January 31, 2013.
BENEFITS:
What benefits will I derive from achieving my goal?
Example:I’ll feel better – I’ll feel clean – I’ll save money – My body and clothing will smell better and my social life will improve
Self-Hypnosis
Objectives
Be sure to remember when you write your objectives, keep it:
Positive
Simple
Believable
Measurable
Reward Centered
In Present Tense
Self-Hypnosis
Objectives
THINKING:
What must I be thinking to achieve my goal?
Example:I must rid myself of the idea that I am attached to getting pleasures from smoking – I must acknowledge that I own the habit instead of it owning me.
Self-Hypnosis
Objectives
FEELING:
What must I be feeling to achieve my goal?
Example:I must feel that being an ex-smoker is OK – I must experience that giving up this bad habit and addiction will give me a better feeling about myself.
Self-Hypnosis
Objectives
ACTION:
What specific steps – By what deadline must I achieve my goal?
Example:I must set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0). I must buy cigarettes only in the morning and break up all but my daily allotment. I must drink lots of water, eat fruit, and take vitamin C daily. Grubbing and giving are no longer okay.
Self-Hypnosis
Step 2
25
Self-Hypnosis
Jen YearsCertified Consulting HypnotistZen Jen’s Mojo Dojo
Lesson 3
Self-Hypnosis
Build Your ScriptWith Suggestions
What are you going to tell yourself?
Use your goals and action objectives to build positive suggestions.
Self-Hypnosis
Suggestions
Goals
Beliefs
Feelings
Attitudes
Behaviors
Reinforcement:Any action or
thing that strengthens a
habit – positively or negatively
Encouragement:
Motivational tool to manipulate an individual’s drive – can be internal
or external
Self-Hypnosis
Reinforcement:Any action or thing that strengthens a habit – positively or negatively – often unconscious and counter-productive
Habit Negative Reinforcement
Oversleeping Watching late shows on TV
Smoking Going for drink after work
Weight Control Using candy to reward self
Reinforcement
To create positive suggestions, we must overcome fear. Fear and resistance exist together. Eliminate either and change can occur.
How do we make these positive?
Self-Hypnosis
Drive Drive Example
The drive to meet the weekly sales goal
InternalSelf-Suggestion – Preparing a
Daily Sales Plan
External Company Sales Contest
Encouragement:
Motivational tool to manipulate an individual’s drive – may be internal
or external
Encouragement
What are some examples of internal and external
encouragement for you?
Self-Hypnosis
Writing Your Suggestion/Script
Now, take your Goal Setting form and look at the Action Steps again.
ACTION:
What specific steps – By what deadline must I achieve my goal?
Example:
I must set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0). I must buy cigarettes only in the morning and break up all but my daily allotment. I must drink lots of water, eat fruit, and take vitamin C daily. Grubbing and giving are no longer okay.
Self-Hypnosis
Writing Your Suggestion/Script
Take your Action Steps and check:
Is it Positive, Simple, Believable, Measurable
And does it Carry a Reward? Is it in Present Tense?
Example:
I must set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0). I must buy cigarettes only in the morning and break up all but my daily allotment. I must drink lots of water, eat fruit, and take vitamin C daily. Grubbing and giving are no longer okay.
Self-Hypnosis
Writing Your Suggestion/Script
Take your Action Steps and check:Does it Carry a Reward?
Go back to the Goal Setting form – Benefits Section
Example:
I must set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0). I must buy cigarettes only in the morning and break up all but my daily allotment. I must drink lots of water, eat fruit, and take vitamin C daily. Grubbing and giving are no longer okay.
BENEFITS:
What benefits will I derive from achieving my goal?
Example:I’ll feel better – I’ll feel clean – I’ll save money – My body and clothing will smell better and my social life will improve
Self-Hypnosis
Writing Your Suggestion/Script
Rewrite your Action Steps as a Suggestion Script and use present
tense verbiage:Example:
I set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0) which allows me to save money. I buy cigarettes only in the morning and break up all but my daily allotment. I drink lots of water, eat fruit, and take vitamin C daily which allows me to feel better. Grubbing and giving are not okay. These things allow me to feel clean, smell better, and my social life improves.
Self-Hypnosis
Now Put It All TogetherTake your suggestion and enter it
into the Reinforcement Script:
Example:
I set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0) which allows me to save money. I buy cigarettes only in the morning and break up all but my daily allotment. I drink lots of water, eat fruit, and take vitamin C daily which allows me to feel better. Grubbing and giving are not okay. These things allow me to feel clean, smell better, and my social life improves.
Self-Hypnosis
Step 3
Example:
I set up a withdrawal system for quitting (e.g. 30-20-15-10-5-0) which allows me to save money. I buy cigarettes only in the morning and break up all but my daily allotment. I drink lots of water, eat fruit, and take vitamin C daily which allows me to feel better. Grubbing and giving are not okay. These things allow me to feel clean, smell better, and my social life improves.
Self-Hypnosis
YOU ARE READY FOR CHANGE
I’m here to support you.
Thank you for sharing.
