Auto hypnosis
Auto-hypnosis is hypnosis applied to oneself. It is a technique that is becoming more and more popular to manage certain situations of stress or pain for example.
What is auto-hypnosis?
Auto-hypnosis consists in practicing hypnosis on oneself, without being helped or guided by another person.
Many people consider that all forms of hypnosis are auto-hypnosis, since the induction of the hypnotic state requires a good collaboration of the subject and a particular concentration.
Auto-hypnosis can be considered as a technique of advanced relaxation or meditation, although there are notable differences. The concepts are similar: it is about connecting with oneself, relaxing and listening to one's body.
The benefits of auto-hypnosis
Auto-hypnosis, like hypnosis, uses visualization and suggestion processes, which allow for better management of a situation, whether it is :
- pain;
- anxiety;
- sleep disorders;
- depressive disorders;
- phobias;
- post-traumatic stress;
- other problems or pathologies.
Auto-hypnosis can be practiced at the time of childbirth, for example, or taught to manage migraines, phobias, anger or aggression problems in adolescents, etc. It can also be combined with local anesthesia for minor surgical procedures. Hypnosis is also increasingly used to reduce the side effects of anesthesia (anxiety, nausea, vomiting).
Auto-hypnosis in practice
In hypnosis, or auto-hypnosis, the goal is to reach an altered state of consciousness by using therapeutic suggestions, intended to feed the imagination and facilitate the connection between the body and the mind. One thus reaches a state of concentration and very focused attention which allows one to "cut off" in a way from external stimuli.
Practicing auto-hypnosis requires a good knowledge of oneself and a certain mastery. It is therefore advisable to start with a few sessions supervised by a hypnosis professional, which will allow you to explore the hypnotic state and to become familiar with the technique.
Many guides and manuals exist to help people get started in auto-hypnosis.
Before starting, one can practice deep relaxation techniques, based on regular abdominal breathing. Auto-hypnosis is generally used for a specific purpose, for example to manage smoking cessation or to reduce anxiety. It is important to have a concrete goal before starting.
There are then several techniques, several "suggestions" allowing to reach a mental serenity: imagine yourself going to a secret garden, concentrate on a part of your body, imagine yourself flying over landscapes, visualize soothing places or objects, etc.
It's up to each person to find the technique that suits them best.
Does it work?
More and more scientific studies show the effectiveness of hypnosis or other techniques, such as meditation and mindfulness techniques, in various situations. The tools used in neuroscience allow for neuroimaging or electrophysiology investigations to understand the mechanisms involved in the hypnotic state and visualize the effects of these practices.
Several studies have shown a modification of brain activity, whether it is at the level of awareness of the external environment or of self-awareness, in people practicing hypnosis.
Even if the neurological mechanisms involved are not all known, the idea is to act on the autonomic nervous system by activating the parasympathetic nervous system which plays a role in the response to stress.
We also know that the mechanisms underlying the modulation of pain perception involve different brain regions, notably the frontal cortex, whose activity can be modulated by hypnosis.
Thus, a growing number of studies and literature reviews show clear genetic, epigenetic or neurological effects of practices leading to the "meditative brain".
However, studies on hypnosis do not distinguish between hypnosis achieved through external suggestions and auto-hypnosis, so it is difficult to say whether auto-hypnosis is effective. It is also known that there are large differences between individuals in their ability to reach the hypnotic state.
