Self-Hypnosis: A Complete Guide to How It Works and What It Can Help With
Introduction
Self-hypnosis is a way of entering a deeply relaxed, focused state in which you can become more receptive to helpful suggestions, new ways of thinking and positive changes in behaviour.
Despite the name, it doesn't mean being asleep, unconscious or out of control. During self-hypnosis, you remain aware of what is happening and can stop at any time. For many people, the experience simply feels like becoming very absorbed while the usual background chatter of the mind begins to quieten.
I've worked as a clinical hypnotherapist, counsellor and psychotherapist for more than 25 years. You can read more about my professional background and experience here. One of the things I've learned during that time is that hypnosis is often far less mysterious than people imagine. You don't need any special ability to experience it, and you don't have to believe in anything unusual for it to be useful.
Self-hypnosis can be used for many different reasons, including relaxation, confidence, sleep, managing stress and anxiety, changing unwanted habits, overcoming fears and supporting personal development. It isn't a magic cure, and it shouldn't replace appropriate medical or psychological treatment, but it can be a useful tool for helping people change the way they think, feel and respond.
In this guide, I'll explain what self-hypnosis actually is, how it works, what happens during a session, what it may help with, how it differs from meditation and hypnotherapy, and how you can get started safely.
Sharon ShinwellUK Clinical Hypnotherapist, Counsellor and PsychotherapistCreator of Self Hypnosis UK
What Is Self-Hypnosis?
Self-hypnosis is a form of hypnosis that you experience without a hypnotherapist being physically present to guide you. You might guide yourself using techniques you've learned, or listen to a professionally created self-hypnosis recording that takes you through the process.
Hypnosis itself is a state of focused attention combined with relaxation. When you're in this state, your attention becomes less caught up in everything happening around you and more focused on the words, thoughts, images and suggestions you're concentrating on.
We naturally experience similar states in everyday life. You might become so absorbed in a book or film that you temporarily stop noticing what's happening around you, or drive a familiar route and realise you've given very little conscious thought to parts of the journey. These aren't hypnosis in quite the same sense, but they help illustrate how attention can narrow naturally.
During a self-hypnosis session, this focused state is deliberately encouraged. Relaxation techniques may be used first, followed by carefully chosen suggestions and mental imagery relating to the change you want to make.
Importantly, hypnosis doesn't remove your judgement or your ability to choose. You aren't handing control of your mind to somebody else. The aim is almost the opposite: self-hypnosis gives you a structured way to work with your own thoughts, responses and behaviour.
How Does Self-Hypnosis Work?
Self-hypnosis works by helping you move away from the constant stream of everyday thoughts and into a more focused, relaxed state of attention. In this state, it can become easier to concentrate on particular thoughts, suggestions or mental images without being distracted by everything else going on around you.
Most of us have patterns of thinking and responding that have developed over many years. Some are helpful, while others can contribute to problems such as anxiety, lack of confidence, unwanted habits or particular fears. Simply telling yourself to stop worrying, be more confident or change a habit is often not enough.
Hypnosis approaches this differently.
As you become relaxed and absorbed in the session, carefully worded suggestions can encourage you to imagine responding to situations in new and more helpful ways. A person who becomes anxious about public speaking, for example, might mentally rehearse standing in front of an audience while feeling calmer and more in control. Someone struggling with confidence might be encouraged to imagine approaching situations with a greater sense of self-belief.
Repetition can also be important. Listening regularly gives you further opportunities to practise these new responses mentally, rather than expecting one session to produce an instant change.
There is no point during this process when somebody else takes control of your mind. You can hear the words being spoken, accept suggestions that feel appropriate to you and disregard anything that doesn't. Some people experience quite deep relaxation, while others remain more aware of their surroundings. Both can be perfectly normal.
In my experience as a clinical hypnotherapist, people sometimes worry that hypnosis isn't working because they can still hear everything or because they haven't experienced an unusual sensation. In reality, hypnosis can feel surprisingly ordinary. You don't have to feel as though you've been "hypnotised" for the session to be useful. The important part is allowing yourself to become absorbed in the experience rather than continually checking whether hypnosis is happening.
What Does Self-Hypnosis Feel Like?
People experience self-hypnosis in different ways, and there is no single feeling that tells you whether you have been successfully hypnotised.
For some people, it feels like a very deep state of physical relaxation. Your breathing may become slower, your muscles may feel heavier or lighter, and you might become less aware of your surroundings. Others experience very little physical change but notice that their thoughts have become quieter and their attention is more focused on the words they are hearing.
You don't normally lose awareness. You may still hear sounds around you, notice thoughts coming and going, or even wonder whether you are hypnotised at all. This doesn't mean the session isn't working.
Some people become so absorbed that they lose track of time. A 25-minute recording might seem much shorter, while on another occasion you may remain aware of the whole session. Your experience can even vary from one listening to the next.
One misconception I often come across is that hypnosis should feel like being asleep. Although the word hypnosis comes from the Greek word for sleep, hypnosis and sleep are not the same thing. You are generally still able to hear, think and respond while hypnotised.
You also don't need to try hard to make anything happen. In fact, constantly checking your level of relaxation or asking yourself, "Am I hypnotised yet?" can make it more difficult to become absorbed in the experience.
The best approach is usually simply to listen, follow the guidance as comfortably as you can and allow your own experience to develop without judging it.
What Can Self-Hypnosis Help With?
People use self-hypnosis for many different reasons. Some want help relaxing or sleeping better, while others use it to work on a particular fear, unwanted habit or pattern of thinking.
Over the years, I have used hypnotherapy with people experiencing a wide range of concerns. Although everyone is different, self-hypnosis may be useful in areas such as:
Stress and relaxation – helping you switch off, release tension and feel calmer.
Anxiety and worry – encouraging calmer responses to situations that normally trigger anxious thoughts.
Confidence and self-esteem – helping you mentally rehearse approaching situations with greater confidence and self-belief.
Sleep difficulties – helping to quieten a busy mind and prepare the body and mind for sleep.
Fears and phobias – supporting gradual changes in the way you think about and respond to particular situations.
Habits and unwanted behaviours – helping to challenge automatic patterns and strengthen motivation for change.
Personal development – including motivation, positive thinking, concentration and achieving personal goals.
Pain management and physical wellbeing – relaxation and hypnosis techniques are sometimes used alongside appropriate medical care to help people manage their response to discomfort.
Relationship and intimacy concerns – helping with anxiety, insecurity, jealousy, confidence and some of the emotional patterns that can affect relationships.
Self-hypnosis isn't equally suitable for every problem, and it shouldn't be presented as a cure for medical or mental health conditions. If symptoms are persistent, severe or unexplained, it's important to seek advice from an appropriate healthcare professional.
Where self-hypnosis can be particularly useful is in helping you work with the thoughts, feelings and automatic responses surrounding a problem. Rather than promising to make a difficulty simply disappear, it can help you practise responding differently.
That distinction is important. Good self-hypnosis isn't about making unrealistic promises. It's about giving your mind the opportunity to learn and reinforce more helpful patterns.
What Happens During a Self-Hypnosis Session?
Although self-hypnosis recordings vary depending on their purpose, most sessions follow a fairly simple structure.
A session will usually begin by helping you settle comfortably and turn your attention away from everyday distractions. You may be guided to focus on your breathing, relax different areas of your body or simply listen closely to the voice and words.
As you become more relaxed and focused, the session may then deepen that state. This doesn't mean you have to reach a particular "level" of hypnosis. The purpose is simply to help you become more absorbed and less distracted by outside thoughts and concerns.
The main part of the session focuses on the reason you are listening. This might include positive suggestions, guided imagery, mental rehearsal or different ways of thinking about situations that have previously been difficult.
For example, a recording for fear of flying might help you imagine going through different stages of a journey while remaining calmer. A confidence recording might encourage you to picture yourself handling situations more comfortably, while a sleep recording may focus more on letting go of thoughts and allowing yourself to drift naturally towards sleep.
Towards the end of most daytime sessions, you will usually be guided back to normal alertness, often with a short count upwards. Recordings specifically designed for bedtime may instead allow you to continue relaxing and drift towards sleep.
Do You Have to Follow Every Suggestion?
No. Hypnosis doesn't require you to switch off your judgement or accept everything you hear.
If a suggestion doesn't feel right for you, you can simply disregard it. This is one reason I believe the wording used in a professionally created hypnosis recording matters. Suggestions should be supportive, realistic and relevant to the person listening rather than making exaggerated promises about what will happen.
You also don't need to concentrate intensely on every word. Your attention may occasionally wander and then return to the recording. That's perfectly normal.
The aim isn't to perform self-hypnosis correctly. It's to give yourself some uninterrupted time to relax, listen and become absorbed in the process.
Self-Hypnosis, Hypnotherapy and Meditation: What’s the Difference?
Self-hypnosis, hypnotherapy and meditation are sometimes talked about as though they are interchangeable. They can have similarities, particularly when relaxation and focused attention are involved, but there are important differences.
Self-Hypnosis vs Hypnotherapy
Hypnotherapy usually involves working directly with a trained hypnotherapist who uses hypnosis as part of a therapeutic session. The approach can be adapted as the therapist learns more about you, your circumstances and what you want to change.
Self-hypnosis allows you to use similar principles independently. You can learn techniques to guide yourself into hypnosis or use a professionally created recording designed around a particular issue.
One isn't necessarily better than the other. For some complex or deeply rooted problems, working individually with an appropriate professional may be the better choice. For other concerns, a self-hypnosis recording can provide a convenient and affordable way to work on a particular goal in your own time.
Self-Hypnosis vs Meditation
Meditation and self-hypnosis can both involve relaxation, focused attention and stepping away from everyday distractions. However, their purpose is often different.
Many forms of meditation encourage you to observe thoughts, sensations or your breathing without trying to change them. The focus may simply be on awareness and being present.
Self-hypnosis is generally more goal-directed. Once you are relaxed and focused, suggestions and imagery are used to work towards a particular outcome, such as feeling more confident, becoming less anxious about a situation or changing an unwanted habit.
Guided meditation can sit somewhere between the two. A guided meditation recording might use relaxation, imagery and spoken guidance to help you achieve a particular emotional state without necessarily using the more targeted suggestions associated with hypnosis.
At Self Hypnosis UK, I create both self-hypnosis recordings and guided meditations because people have different needs and preferences. Some people particularly enjoy the purposeful nature of hypnosis, while others prefer the gentler focus of guided meditation. There is no need to regard one approach as superior to the other.
Is Self-Hypnosis Safe?
For most people, self-hypnosis is a gentle and relaxing experience when it is used appropriately. You remain aware and in control throughout the session and can stop listening whenever you choose.
There are, however, some sensible precautions to follow.
Never listen to a self-hypnosis recording while driving, operating machinery or doing anything that requires your full attention. Choose somewhere you can sit or lie down comfortably without needing to remain alert.
If you have a diagnosed mental health condition, particularly one involving psychosis, dissociation or significant changes in your perception of reality, you should seek advice from an appropriate healthcare professional before using hypnosis.
Self-hypnosis should also not be used as a substitute for medical diagnosis or treatment. If you are experiencing unexplained symptoms, persistent pain or another health concern, speak to your GP or another appropriate healthcare professional rather than assuming the problem has a psychological cause.
Can You Get Stuck in Hypnosis?
No. This is one of the myths about hypnosis that has persisted for years.
Hypnosis isn't a state that traps you. If a recording stopped unexpectedly, you would either naturally return to your usual level of awareness or, if you were particularly relaxed and tired, you might simply fall asleep.
Can Hypnosis Make You Do Something Against Your Will?
Hypnosis doesn't give another person control over you. You retain your values, judgement and ability to reject suggestions.
Stage hypnosis has helped create the impression that a hypnotist can control people's behaviour, but therapeutic hypnosis is very different. A responsible hypnotherapist isn't trying to overpower someone's mind. The purpose is to help the person use their own attention, imagination and responses in a constructive way.
For me, this is an important part of using hypnosis responsibly. You should always feel that you are participating in the process, not surrendering control to it.
How to Use Self-Hypnosis Effectively
You don't need a complicated routine to use self-hypnosis. What matters more is giving yourself enough time and space to listen without unnecessary interruptions.
If you're using a self-hypnosis recording, find somewhere comfortable where you can relax safely. Headphones can help you become more absorbed in the session, although they aren't essential unless the recording specifically recommends them.
Try not to approach a session with the feeling that you have to make hypnosis happen. You don't need to force yourself to relax or concentrate on every word. Simply listen and allow your attention to follow the guidance naturally.
How Often Should You Listen?
There isn't a single listening schedule that is right for everyone.
When you're working on a particular issue, regular listening can be helpful because self-hypnosis isn't simply about experiencing relaxation once. Repeated sessions give you opportunities to reinforce the thoughts, imagery and responses you are practising.
For many people, listening several times a week is a practical starting point. Others prefer to listen daily for a while, particularly when they first begin.
You may also find that your experience changes with familiarity. Once you know the recording, you might relax more quickly because you're no longer wondering what is coming next.
How Long Does It Take to See Results?
This varies considerably.
Some people notice a difference quite quickly, while for others change is more gradual. It can depend on what you're working on, how long the problem has been present, your circumstances and how regularly you use the recording.
It's also worth looking for small changes rather than waiting for one dramatic moment. You might notice that a situation feels slightly easier, that you're worrying less beforehand, that you respond differently to something that would normally bother you, or that an old habit no longer feels quite as automatic.
These changes can be easy to overlook, but they may be signs that your responses are beginning to shift.
I would be cautious of anyone promising that hypnosis will permanently solve a problem in one session. People are different, and meaningful change doesn't always happen according to a fixed timetable.
Self-hypnosis tends to work best when you give it a fair opportunity, use it consistently and allow change to develop without continually testing yourself to see whether it has "worked."
Can Anyone Be Hypnotised?
Most people can experience hypnosis to some degree, although the depth and experience of hypnosis can vary considerably from one person to another.
You don't need to have a particular type of personality, a vivid imagination or an unusual ability to concentrate. You also don't need to believe strongly that hypnosis will work before you begin.
What does help is being willing to take part in the process.
Hypnosis isn't something that is done to you. If you deliberately resist every suggestion, continually analyse what is happening or spend the entire session trying to prove that you cannot be hypnotised, you are unlikely to get very much from it.
On the other hand, you don't need to try particularly hard. Listening, following the guidance where it feels comfortable and allowing yourself to become absorbed is usually enough.
What If I Find It Difficult to Relax?
This is something I have heard many times during my years working as a hypnotherapist.
People sometimes tell me, "I can't relax," as though this means hypnosis won't work for them. Often, these are the very people who have sought help because their minds are constantly busy.
You don't have to begin a session feeling calm. Helping you become more relaxed is part of the process.
Your mind may wander. You may notice noises around you. You might have an itch, need to change position or suddenly remember something you need to do tomorrow. None of these things means you have failed to enter hypnosis.
With repeated listening, many people find it becomes easier to settle into the experience because the process becomes familiar.
And if you remain aware of everything throughout the recording, that is fine too. Being hypnotised isn't measured by how deeply relaxed or detached from your surroundings you feel.
How to Choose a Self-Hypnosis Recording
The quality of self-hypnosis recordings can vary considerably, particularly now that it is so easy for almost anyone to create and publish audio online.
Before choosing a recording, look beyond the title and the promises being made. Find out who created it, what their professional background is and whether they have genuine experience of hypnotherapy and the subject being addressed.
The language used is important too. Be wary of recordings that promise guaranteed results, instant transformation or claim that one session will permanently solve a problem. Hypnosis doesn't work like that.
A good recording should explain what it is designed to help with, what you can expect during the session and any circumstances in which you should seek professional or medical advice instead.
It should also feel comfortable to listen to. The voice, pace, wording and production quality all matter because it is much easier to become absorbed in a session when you aren't being distracted by poor audio or a style of delivery you dislike.
Professionally Created Self-Hypnosis Downloads
I created Self Hypnosis UK to make professionally written and recorded self-hypnosis sessions available for people who want to use hypnosis in their own time and in the privacy of their own home.
The collection now includes recordings covering more than 100 different subjects, including sleep, anxiety, confidence, fears and phobias, habits, relationships, health and wellbeing, and personal development.
Each self-hypnosis session is created by me, Sharon Shinwell, a UK clinical hypnotherapist, counsellor and psychotherapist with more than 25 years' professional experience. Many of the downloads also include a companion eBook providing additional information and practical guidance around the subject.
Why Choose Self Hypnosis UK?
When I created Self Hypnosis UK, I wanted people to have access to self-hypnosis recordings based on genuine therapeutic experience rather than exaggerated claims about what hypnosis can achieve.
I’m Sharon Shinwell, a UK clinical hypnotherapist, counsellor and psychotherapist with more than 25 years’ professional experience. During that time, I have worked with people facing many of the same difficulties covered by the recordings on this website, from anxiety, fears and confidence problems to relationship difficulties, unwanted habits and problems with sleep.
That experience shapes the way the recordings are written. My aim is not simply to help you relax for half an hour. Where appropriate, sessions use therapeutic suggestions, guided imagery and mental rehearsal to help you begin changing the thoughts, feelings and responses connected with the issue you are working on.
I also believe it is important to be realistic about what hypnosis can and cannot do. You won't find promises that a recording will cure a condition or transform your life overnight. Self-hypnosis can be a valuable tool for change, but people are individuals and results will naturally vary.
More Than 100 Self-Hypnosis and Guided Meditation Recordings
Self Hypnosis UK has grown into a large collection covering a wide range of everyday concerns and personal goals.
Alongside our self-hypnosis downloads, you'll also find a separate collection of guided meditation recordings for people who prefer that approach.
Everything is available as a digital audio download, so you can begin listening at home without waiting for anything to arrive in the post.
Many of our self-hypnosis downloads also include a free companion eBook. These provide additional information about the subject and practical ideas you can use alongside the recording.
My aim throughout is simple: to provide professionally created, sensibly priced recordings that people can use safely and conveniently whenever they need them.
Frequently Asked Questions About Self-Hypnosis
Is self-hypnosis the same as hypnosis?
The underlying hypnotic state is essentially the same. The main difference is how you enter it. With self-hypnosis, you guide yourself or listen to a recording rather than working directly with a hypnotherapist.
Are you asleep during self-hypnosis?
No. Although you may become deeply relaxed, hypnosis isn't sleep. You can usually hear what is being said and remain aware of what is happening around you. Some people become so relaxed that they drift into sleep, particularly when listening at bedtime, but this isn't necessary for hypnosis to take place.
Do I need headphones for self-hypnosis?
Not usually. Headphones can help reduce distractions and make it easier to become absorbed in a recording, but a comfortable listening environment is generally more important.
Can I listen to self-hypnosis in bed?
Yes, particularly if you are using a recording designed for sleep. For recordings intended for other purposes, you may prefer to listen at a time when you are relaxed but less likely to fall asleep.
Can I use more than one self-hypnosis recording?
Yes, but if you are working on a particular problem, it can be helpful to give one recording enough time and regular use rather than constantly changing between different sessions.
If two issues are closely connected — anxiety and confidence, for example — different recordings may complement each other.
How often should I use self-hypnosis?
There is no fixed rule. Many people listen several times a week, while others prefer daily listening for a period. Regular use can help reinforce the suggestions and mental rehearsal contained within the session.
What if I fall asleep while listening?
Don't worry. Becoming sleepy during a relaxing recording is quite common, particularly at night.
If you repeatedly fall asleep very early during a recording that isn't intended for sleep, try listening earlier in the day or sitting somewhere comfortable rather than lying in bed.
Can self-hypnosis cure anxiety, insomnia or other conditions?
Self-hypnosis shouldn't be regarded as a cure for a medical or mental health condition. It may help with some of the thoughts, feelings, behaviours and responses associated with a problem, but persistent or concerning symptoms should be discussed with an appropriate healthcare professional.
Is self-hypnosis scientifically studied?
Yes. Hypnosis has been the subject of scientific and clinical research, including research into areas such as pain, anxiety and other therapeutic applications. However, the strength of the evidence varies according to the problem being studied, and hypnosis shouldn't be presented as proven to treat every condition for which it is sometimes promoted.
Can self-hypnosis work if I'm sceptical?
You don't have to believe strongly in hypnosis for it to be useful. Being willing to listen and engage with the process is more important than convincing yourself beforehand that it will work.
Is self-hypnosis suitable for everyone?
Not necessarily. If you have a serious mental health condition, particularly one involving psychosis, dissociation or significant disturbances in your perception of reality, seek professional advice before using hypnosis. Never use a hypnosis recording while driving or doing anything requiring your full attention.
A Final Word About Self-Hypnosis
Self-hypnosis doesn't need to be mysterious.
At its simplest, it is a way of becoming relaxed and focused enough to give your full attention to helpful suggestions, imagery and new ways of responding. You remain aware, you remain in control, and you don't need to experience anything dramatic for the process to be worthwhile.
After more than 25 years working as a clinical hypnotherapist, counsellor and psychotherapist, I have seen how often people arrive with misconceptions about hypnosis — particularly the idea that they will lose control, be unconscious or somehow have their mind taken over.
The reality is usually much more ordinary.
Self-hypnosis gives you time away from the distractions of everyday life to focus on something you would genuinely like to change. That might be becoming more confident, feeling calmer about a particular situation, sleeping more easily, changing an unwanted habit or simply learning how to relax.
It isn't a magic solution, and it isn't a replacement for appropriate professional or medical care. But used sensibly and consistently, it can be a practical way to work with your own thoughts, feelings and responses.
If you would like to experience it for yourself, you can start with my free 10-minute self-hypnosis recording, or explore the full collection of professionally created self-hypnosis and guided meditation downloads available from Self Hypnosis UK.
Sharon ShinwellUK Clinical Hypnotherapist, Counsellor & PsychotherapistCreator of Self Hypnosis UK
