Self-hypnosis for the Fear of Flying

How do I overcome fear of flying with self-hypnosis?

You need to learn to relax, and use mindfulness to release tension and anxiety from mind and body.

Relaxation techniques can help you establish a relaxation response, which is the opposite of fight-or-flight response. You can learn these techniques or use ours from our library of relaxation techniques.

You also need to program your mind with specific beliefs statements, to help you feel more calm, relaxed and confident when flying on the airplane.

What type of affirmations do I need use in self-hypnosis to overcome my fear of flying?

It is common for someone who experiences a fear of flying to believe that the plane would crash and that they are not safe on the plane. It is pretty simple, but this belief triggers a tremendous anxiety and a fight-or-flight response in the body, causing one to stay alert and hyper vigilance.

Here are the examples of the affirmations to use in self-hypnosis to reduce and climate the fear of flying:

I am always safe when I fly on the plane

I realize worrying about the unknown is pointless

I choose to relax and trust the safety when flying

Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help you become a confident flyer.

Self-Hypnosis for Weight loss & Exercise Motivation

How can I use self-hypnosis for weight loss and exercise motivation?

One of the main causes for weight gain is poor eating habits and lack of exercise. You can naturally  shed weight if you build a healthy relationship with food and exercise regularly. Hypnosis can help you unconsciously process new patterns for eating healthy  and exercising regularly. For example, eating less sugar, avoiding junk food or high calorie fattening or processed foods could naturally lead to weight loss. Eating slowly and consuming less food and calories can lead to a significant change in your weight as well. You can determine how often you want to exercise, and the type of exercise you prefer. All of this information can be communicated to your unconscious mind during the state of hypnosis.

If you make healthy eating and regular exercise as part of your lifestyle, you could shed the extra pounds naturally.

What type of affirmations can I use in self-hypnosis for weight loss or exercise motivation?

Here are some examples of affirmation you can use to establish better eating habits and exercise regularly

I choose to exercise x times a week, at 9:00am for x minutes

I have lost my desire for sugar I am now in control

I choose a healthy relationship food

 Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help with weight management and exercise motivation.

Self-Hypnosis for Focus and Productivity

How can I use self-hypnosis for focus and productivity?

Mental Focus is like a lens in your camera. It can be blurry, unless you adjust it into focus, It takes a little of time time and energy to achieve such focus. That’s why some people have hard time focusing. It is a matter of commitment, drive and motivation to focus and absorb what you read, see or hear. But it is worth it. You can use self-hypnosis to learn  to stay focused, become more structured in your activities and disciplined. Procrastination can be overcome with suggestions of discipline, proper scheduling and ego strengthening.

What type of affirmations can I use to become more focused and productive?

There is a variety of affirmations you can use for focus, productive or to help you overcome procrastination. Each direction has its own set of suggestions. Here are some examples:

I am able to seclude my activities and show up daily for my work and projects

I am able to focus on what I read hear and see

I am able to focus retain and deliver projects with diligence and accountability

 

Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help you become more focused and productive.

Self-Hypnosis for Athletes Performance

How can I use self-hypnosis to better my performance in sports?

You can use self-hypnosis to help you relax, stay focused, more connected and fearless. In self-hypnosis you can rehearse your sports, getting to the target and winning.

In hypnosis you can get yourself into the state of ultimate confidence and focus with self-hypnosis. Simply program your mind with desired beliefs, images, words and habits.

What type of affirmations can I use to improve my focus and confidence in sports?

All suggestions depend on the type of sports you practice and play. Here are some sample affirmations you can work with:

I am able to dismiss all noise in the head and focus on my fight/run/race

I am able focus on the final destination and I feel excited

I am fully present and engaged in the sport activity

Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help you become more confident and focused as an athlete.

Self-Hypnosis for Stage Fright and Performance Confidence

How can I use self-hypnosis to overcome stage fright?

Even some of the most famous actors and performers can experience stage fright. They use the tools to relax and sometimes even see a hypnotherapist to help them with confidence. It is totally common and you should not feel ashamed if you hit that roadblock in your performing career. And certainly it can be overcome.

If you experience stage fright, the common systems are physical nervousness, dreading your performance, not believing on your ability to perform well and inability to stay present and fully in the moment. You are also very likely to overthink your performance and fear the audience’s harsh judgement or criticism. In other words, you are distanced and maybe thinking poorly about yourself, instead of valuing yourself and enjoying your craft of performing for people.

Self-hypnosis can be used reprogram yourself with suggestions for confidence, calm and boost your self esteem, as well as for relaxation and anchoring yourself to the moment. Because your magnificent performance depends on your ability to stay present and fully in the moment.

What type of affirmations can I use in self-hypnosis to overcome stage fright?

Here are some sample affirmations to use in self-hypnosis to build more confidence as a reformer:

I am fully in the moment when I perform

I am able to access an authentic performance and enjoy every moment

I feel calm, relaxed and confident when I perform

Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help you with public speaking confidence.

Self-Hypnosis for Public Speaking

How can I use self-hypnosis to help me become a confident public speaker?

     Public speaking is one of the few top issues people search for when looking hypnosis. Most people with public speaking anxiety have worries about not looking good or fearing audience’s judgement or simply not believing they are worth the attention, as if they would perform poorly and so on. They often dread their presentation and are never present during the speaking engagement and certainly not enjoying it. There is often a disconnect from the audience, and a perceived idea of the audience being an enemy of some kind as if the people watching want the speaker to fail or judge the speaker harshly. It’s all in the mind. It is key to create the opposite of that, such as being present, connected to your audience, feeling confident and enjoying every moment of your presentation. You can use self-hypnosis to reprogram your mind for more confidence and the feeling of calm. You can also use quick relaxation techniques to elicit a relaxation response in the body.

 

What type affirmations can I use in hypnosis to help me become more confident as a speaker?

You can program your mind with the appointive of what you think and believe when it comes to public speaking. Sit down and write what you think of yourself, your audience and your ability to speak publicly. And simply rewrite all of it into positive empowering new statements. Here are some examples:

I am connected with the audience and feel their support

I am fully present and enjoying the moment when I speak publicly

I am able to speak clearly and confidently

Check out our vast library of transformative affirmations by subscribing to AlphaMind self-hypnosis app to help you with public speaking confidence.

Training children to talk to themselves to help develop self-control

Meichenbaum, D. H., & Goodman, J. (1971). Training impulsive children to talk to themselves: A means of developing self-control. Journal of Abnormal Psychology, 77(2), 115–126. https://doi.org/10.1037/h0030773

A cognitive self-instruction training program designed to get impulsive children to self-verbalize was successful in modifying their behavior. Further study, however, showed that the self-instruction part of the training was necessary for improved performance.

Researchers examined the efficacy of the training program through two studies. The first studied second-grade children placed in remedial class. Students’ behavior and performance were measured before and after treatment as well as in a one-month follow-up. Students were divided into three groups. The members of the cognitive self-guidance group received four individual sessions in which they first observed self-verbalization in the performance of a task being modeled and then they slowly took over increasing amounts of this sets of behaviors. The assessment control group received the same number of sessions in which its members were exposed to the same materials and performed the same activities but without any self-instruction training. The assessment control group only received the same pre-, post-, and follow-up assessments. Although there was no difference between the groups in their classroom behavior, the self-guidance group showed improved performance on a variety of tests of cognitive impulsivity, improvements that still appeared a month later in the follow-up testing.

These encouraging results led researchers to conduct the second study on impulsive kindergarten and first graders. The members of the cognitive modeling group observed an experimenter model a set of verbalizations and behaviors before being given the opportunity to practice the behavior. The members of the cognitive modeling plus self-instructional training group observed the same modeling behavior, but not the verbalizations. Instead, they received training to produce the omitted self-instructions. Afterward, they performed repeated practice trials while talking aloud. The attention control group observed the behavior and received the opportunity to practice it, but only with general statements for accompanying verbalizations. The findings showed that the cognitive modeling slowed down impulsive behavior, but did not reduce errors. Only the cognitive modeling plus self-instructional training was effective at both slowing decision time and reducing errors.

{Note that the final stage in the cognitive self-instruction training and the cognitive modeling plus self-instructional training was for the students to speak “covertly (without lip movements)”. I am not sure if this affects how well it fits with your goals.}

***{Quote from p.124-5 indicating references to possibly pursue later}

“We have explored in a series of studies the use of behavior modification techniques to alter the self-verbalizations of such patients as phobics, schizophrenics, smokers, speech- and test-anxious 5s, as well as impulsive children (Meichenbaum, 1970, 1971; Meichenbaum, Gilmore, & Fedoravicius, 1971, in press; Steffy, Meichenbaum, & Best, 1970). In each case, therapeutically attending to the patient’s self-verbalizations, as well as his overt maladaptive behavior, has led to greater behavioral change, greater generalization, and greater persistence of treatment effects.”

*MEICHENBAUM, D. Examination of model characteristics in reducing avoidance behavior. Journal of Personality and Social Psychology, 1971, 17, 298-307.

MEICHENBAUM, D., GILMORE, J, B., & FEDORAVICIUS, A. Group insight versus group desensitization in treating speech anxiety. Journal of Consulting and Clinical Psychology, 1971, in press.

STEFFY, R., MEICHENBAUM, D., & BEST, A. Aversive and cognitive factors in the modification of smoking behavior. Behavior Research and Therapy, 1970, 8, 115-125.

The use of cognitive self-instruction in the treatment of behavioral problems

Snyder, J. J., & White, M. J. (1979). The use of cognitive self-instruction in the treatment of behaviorally disturbed adolescents. Behavior Therapy, 10(2), 227–235. https://doi.org/10.1037/h0030773

Compared to other forms of treatment, cognitive self-instruction resulted in improvements in the performance of daily living requirements and decreases in impulsive behaviors. Researchers tested the efficacy of cognitive self-instruction against another form of treatment, contingency awareness, as well as against no treatment. They examined fifteen behaviorally disturbed adolescents selected because they showed little change in behavior after a previous operant behavior modification program.

The members of the cognitive self-instruction received six sessions of training (over four weeks) on the effects of private speech, developing and rehearsing their own responses, applying their skills and discussing the results. The contingency awareness group received the same schedule of instruction and focused on the awareness of issues and possible behavior changes but without mentioning self-verbalizations.

The behavior of the members of each group was monitored for a two-week block before, immediately after, and seven weeks after treatment in terms of their class absences, impulsive behaviors, and failure to complete social/self-care tasks. The results found showed improved behavior in the cognitive self-instruction group, but not in the other two groups. Furthermore, the improvements in the self-instruction group not only continued, but grew, with fewer behavioral problems appearing in the later follow-up than in the period immediately after treatment.

The Effects of Self-Verbalizations upon Emotional Arousal and Performance

Effects of Self-Verbalizations upon Emotional Arousal and Performance: A Test of Rational-Emotive Theory

Gregory A. Bonadies, Barry A. Bass

December 1, 1984

https://doi.org/10.2466/pms.1984.59.3.939

Self-verbalizing rational statements results in more improvement in performing tasks than doing so with irrational or neutral statements. Researchers drew from rational-emotive theory’s view that self-verbalizations, especially irrational ones, affect performance. They then tested the possibility that physiological arousal plays a mediating role in this relationship. The 36 study participants were divided into two experimental groups and one control group who received rational, irrational, or neutral statements, respectively. For each individual trial, researchers wired participants with forearm and fingers electrodes to measure physiological response and had them perform a mirror-tracing task within a time limit. After a baseline run, participants individually read their respective statements aloud and were asked to paraphrase them before performing the task while keeping their statements in mind. The set of reading the statements and performing the task was then repeated two more times.

Although the hypothesized results for physiological response were not found, researchers observed differences in performance between the groups. All the self-verbalizing groups showed improvement, but while the error reduction with irrational or neutral statements showed a leveling off, with rational statements it continued.

The Effects of Positive Self-Instruction: A Controlled Trial

The Effects of Positive Self-Instruction: A Controlled Trial

Alfred Lange, Rene Richard, Aagje Gest, Marjan De Vries & Litanja Lodder

Cognitive Therapy and Research, Vol. 22, No.3, 1998, pp. 225-236

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.823.1209&rep=rep1&type=pdf

Positive self-instruction has beneficial effects on self-esteem and on feelings of inadequacy. Researchers reached this conclusion after conducting a study in which they emphasized the importance of examining self-instruction without contamination from other treatment techniques and with respondents expressing their instructions in their own words.

Study participants were psychology students with low self-esteem, as indicated by receiving a score below the 20th percentile on a questionnaire. Half the participants formed the experimental group, each member of which wrote a positive essay about themselves that they turned into positive statements. They then read these statements aloud to themselves twice daily over a period of three weeks. The remainder of the participants formed the control group and were given neutral writing assignments and no assigned reading. At the final session, all participants conducted a self-evaluation using questionnaires. They also answered questions about their motivation at different points in the study.

Members of the experimental group showed greater improvements than the control group in measures of Social Inadequacy, General Inadequacy, Self-Esteem, and Self-Confidence. Moreover, within this group intrinsically motivated participants improved more than those participating merely to be rewarded for taking part in the study. Unexpectedly, men were found to improve from self-instruction more than women.