Portland Hypnosis Training

BECOME YOUR OWN STRESS BUSTER!

Emotional balance starts with your ability to manage stress.

Being able to manage and relieve your stress in the moment is one of the keys to staying balanced, focused, and in control, no matter what challenges you face.

People typically feel stress when they worry about things that are out of their control, dwell on the negatives, criticize themselves, imagine the worst, are held to unrealistic standards, or take on too many responsibilities.

The good news is that you can come to your own rescue by becoming your own stress buster. Right now, you have the power to reduce the impact of stress as it’s happening.

The following Quick Relaxation Exercise is from the upcoming National Guild of Hypnosis Certification Course*. As you practice it, you’ll immediately feel relaxation and relief as you become an expert in relieving the building tensions of stress.

QUICK RELAXATION EXERCISE

This is a quick relaxation script that will allow you to focus on reducing stress by being calm, relaxed and in control. You can reduce stress by practicing this script several times each day as you go about your daily activities. Do this exercise while sitting in a chair.

As you tense and relax each area, tighten up only until you feel tension – not pain. If you feel any discomfort, go easier or stop.

Neck and Shoulders

Bend your head forward and feel the tension in your neck. Hold for a few seconds. Release the tension by raising your head back upright.

Raise your shoulders up toward your ears… tighten the muscles there…. hold….. feel the tension there….. and now release and let your shoulders drop.

Feel how much more relaxed your neck and shoulders feel now.

Hands

Tighten your hands into tight fists and hold for a few seconds…. then release. Shake your hands gently to shake out the tension. Feel how much more relaxed your hands feel now.

Feet and Legs

Raise the heels of each foot off the floor ten times (while keeping the toes touching the floor). Lift one foot off the floor a few inches and gently shake your leg to shake out the tension. Repeat with the other leg. Feel how much more relaxed your legs and feet feel now.

Forehead and Eyes

Raise your eyebrows, feeling the tight muscles in your forehead. Hold the tension for a few seconds. Then lower your eyebrows and tightly close your eyes, feeling the tension in your forehead and muscles around your eyes. Hold the tension for a few seconds. Then relax all the muscles and feel how much more relaxed your forehead and eyes feel now.

Mouth and Jaw

Tightly close your mouth, clamping your jaw shut, very tightly. Your lips will also be tight and tense across the front of your teeth. Feel the tension in your jaws. Hold it for a few seconds and then relax and release all of the tension. Feel how much more relaxed your mouth and jaw feel now.

BREATHING

First Breath

Inhale deeply and hold the breath for a few seconds. Feel the tension as you hold the air in. Then exhale all the tension.

Second Breath

Inhale relaxation and hold the breath. Feel the relaxation spreading out throughout your body and you hold the air in. Then, exhale and feel any remaining tension in your body going out with the breath.

Third Breath

Inhale relaxation and hold the breath. Feel the relaxation spreading out throughout your body and you hold the air in. Then, exhale and feel any remaining tension in your body going out with the breath.

Feel how much more relaxed you feel.

AFFIRMATION

Use your imagination to vividly visualize and experience the following:

I feel much more relaxed.

I feel calm…. I feel relaxed…. and I feel in control.

Everything’s OK! I feel great!

*NGH Hypnosis Certificate Course Graduates are certified in 15 methods of stress management including self-hypnosis, autogenic exercises, imagery, anchoring, relaxation visualization, progressive neuromuscular relaxation, thought stopping, systematic desensitization, guided meditation, stress hypnosis, etc.