Your helpful guide to less stress and better sleep through self-hypnosis
3D Illustrations by Anastasia Kraynyuk
by Sonya Matejko
When I think of self-hypnosis, I think of the Friends episode, “The One With the Hypnosis Tape,” where Chandler, played by the late Matthew Perry (may he rest in peace), plays tapes at night to help him stop smoking. The twist? The cassette tape also tells him he’s a "strong, confident woman,” and Joey later records over this part instructing Chandler to "make him a cheese sandwich every day."
Self-hypnosis has come a long way from audio cassette tapes you could record over. A study found that 400+ hypnosis apps were available in the iTunes app store in 2014, and seeing as how it’s been a decade since then, we’re far over the 400+ mark now. Whether it comes in a tape or an app, one thing has remained the same: self-hypnosis has been used to attain various benefits, from stress reduction to improved sleep.
Consider this your guide to grasp what self-hypnosis is, what you can gain from it, and how to try it.
What exactly is self-hypnosis?
Have you ever zoned out or, on the flip side, found yourself completely in the zone? Congrats! You might’ve already practiced self-hypnosis. Contrary to what some might think, self-hypnosis is not a mystical state of mind. In truth, we are all in hypnosis daily, says Jenn Levin, a certified hypnotherapist, who explains how we are in a natural state of hypnosis right before bed and as soon as we wake up.
Self-hypnosis differs from hypnosis (where someone hypnotizes you) because you guide yourself, and it’s also unlike meditation because you play an active role. (So think of self-hypnosis as the DIY process of inducing a hypnotic state.)
When practiced, self-hypnosis trains your mind and body to tap into your parasympathetic nervous system and gives your mind instructions to provide you with the behavior, actions, and responses you want, explains Kesha Dent, a certified RTT hypnotherapist. Dent also notes that anyone can do it. “If you can count, open, and close your eyes, you can practice self-hypnosis
What can you gain from self-hypnosis?
“Self-hypnosis helps get your subconscious mind on board with your conscious goals,” explains Levin. “And through self-hypnosis, you can reprogram your subconscious beliefs to change your conscious patterns.”
What goals can this DIY journey into the mind help you achieve? Lots of scientific evidence points to how self-hypnosis can help you:
What to be mindful of with self-hypnosis
While most research points to positive results, there are a few things to be mindful of.
Self-hypnosis may not be appropriate for everyone. According to the Cleveland Clinic, people who have schizophrenia, a history of seizures, and live with PTSD (or a few other conditions) may not benefit from self-hypnosis.
And while many turn to self-hypnosis apps, it may be worth trying an analog version, too. One study notes that while “apps have the potential to make hypnosis interventions more available and accessible to the public… there has been no review of the quality or content of these hypnosis apps.”
It’s also crucial to see self-hypnosis as a supplemental mental health tool rather than a replacement for professional medical or psychological treatment. (Think complementary vs. complete solution.)
How to get started with self-hypnosis
Pick a goal. Understand what you want to gain (or release) from self-hypnosis.
Find your self-hypnosis sweet spot. Both Levin and Dent suggest evening (right before bed) or morning (as soon as you wake up), but it can be done at any time of day, so long as you’re awake.
Choose your ideal self-hypnosis setup. Levin’s favorite spot to do her self-hypnosis is on her hammock under a big tree (how lovely!), but she notes you can do it in any quiet, distraction-free spot where you can relax, either lying down or in a supportive seat.
Set your timer. Dent suggests anywhere from 5 to 20 minutes (and is a big believer in repetition).
Select your tool. With so many hypnosis apps to choose from, these five stood out to me:
Clementine. What stands out: certified as a safe well-being app by Orcha.
Aura. What stands out: great quiz that leads to customized content for you in the app.
Hypnobox. What stands out: named the best hypnosis app of 2023 by VeryWellMind.
Harmony Self Hypnosis. What stands out: 4.8 rating from 3K+ reviews on the App Store.
Relax and Sleep Well Hypnosis. What stands out: This review from a user, “As someone who suffers from a chronic pain condition and severe migraines, it has been a lifesaver for me to have these sessions to turn to.”
Honorable mentions: Easy Quit Smoking & Vaping and Lose Weight Hypnosis for more specific goals.
When will you start to see results? “You might start to notice subtle changes almost immediately, but for long-term results, you should plan to stick with a consistent practice of self-hypnosis for at least 4-6 weeks or until you achieve the goal,” offers Levin.
If you are doing great and seeing the results, Levins recommends returning to self-hypnosis once a month for little “tune-ups.”
Moving forward with your (hypnotic) experience
You now may be just a few self-hypnosis sessions away from achieving one of your conscious goals!
Whenever, wherever, or however you try self-hypnosis, take this final piece of comforting advice from Dent, “The best way to approach self-hypnosis is with an open mind, being willing to relax and not judge yourself or your experience.”
Keep going: