Self-hypnosis for anxiety: what the research shows, a 10-minute script, and a 60-second version

What the research says

Hypnosis for anxiety has been tested more than most people expect. A 2019 meta-analysis pooled 15 studies with 17 trials comparing hypnosis with a control condition. At the end of treatment the average effect was 0.79, meaning the typical person who received hypnosis reduced their anxiety more than about 79 percent of people in the control groups. At the longest follow-up, seven trials showed an even larger effect. Hypnosis worked better when combined with other psychological treatments than on its own (Valentine and colleagues, 2019).

Two cautions. First, most of those trials involved a practitioner, not a script or app. A separate review of 22 randomized trials of self-hypnosis found medium-to-large effects across a range of problems, which is encouraging but less specific to anxiety (Eason and Parris, 2019). Second, people differ in how strongly they respond to hypnosis. Our guide to what hypnosis feels like explains why, and what to expect the first time.

Is self-hypnosis right for you?

Self-hypnosis is a reasonable thing to try for everyday anxiety: nerves before an event, worry that keeps you awake, tension after a stressful day. It is not a replacement for treatment.

Self-hypnosis is a reasonable start if…	Talk to a doctor or psychologist first if…
You feel anxious in specific situations, such as presentations or flights	Anxiety stops you working, sleeping, or leaving home
You want a tool to calm down before bed	You have panic attacks you cannot manage
You are already in treatment and your clinician agrees	You have a history of psychosis or dissociation
You want to rehearse staying steady in a known situation	You have thoughts of harming yourself; contact emergency services or a crisis line now

Never practice self-hypnosis while driving or doing anything that needs your full attention.

A ten-minute self-hypnosis script for anxious moments

Read this slowly to yourself first so you know the steps, then try it with your eyes closed, or record it and play it back. Pause where it says pause.

1. Settle (about one minute).

Sit with your back supported and your feet flat on the floor. Let your hands rest on your thighs. Pick a point slightly above eye level and rest your eyes on it. Keep looking at it as your eyelids start to feel heavier. When they want to close, let them. (Pause.)

2. Induction: breathe and count down (about two minutes).

Breathe out a little longer than you breathe in. With each breath out, count down one number, from ten to one. Ten… nine… let your shoulders drop a little each time… eight… seven… six… noticing the weight of your hands… five… four… three… two… one. (Pause.)

3. Deepener (about one minute).

Imagine a staircase with ten soft steps going down. With each step, let yourself feel a little more settled, a little heavier in the chair. You are always aware and in control, and you can come back at any time. Step by step, down to the bottom. (Pause.)

4. Suggestions (about four minutes). Use statements you can believe. “Can” works better than “will.” Choose three that fit you, or write your own.

With each breath out, your body can let go of a little tension. (Long pause.)

You can notice a worried thought, and let it sit beside you without following it. (Long pause.)

You know your first small step, and you can take it when you are ready. (Long pause.)

5. A cue to take with you (about one minute).

Now gently press your thumb and first finger together. As you do, notice this calmer feeling. In the days ahead, when you press your thumb and finger together and breathe out slowly, you can remember a little of this feeling. (Pause.) Release your fingers.

6. Come back (about one minute).

In a moment you will count up from one to five and come back fully alert. One, noticing the chair beneath you. Two, the sounds in the room. Three, wiggling your fingers and toes. Four, taking a deeper breath. Five, eyes open, awake and clear.

If you want to write your own version, our guide to writing a self-hypnosis script explains each part in more detail.

A 60-second version for when you’re out

When you feel anxious somewhere you cannot close your eyes for ten minutes:

1. Fix your eyes on one point, such as a spot on the floor.
2. Breathe out slowly three times, longer than you breathe in.
3. Press your thumb and finger together if you practiced the cue above.
4. Say one suggestion silently, such as “I can let this feeling pass through.”
5. Notice one thing you can see, one you can hear, and one you can feel, then carry on.

It is not deep hypnosis. It is a quick way to use what you rehearsed. The more you practice the full version, the more the short one tends to bring back.

How often to practice

Once a day for one to two weeks is a sensible start, ideally at a calm time rather than only in the middle of anxiety. Practicing when you are relatively settled makes the steps familiar, so they are easier to use when you need them. If after two weeks you feel no difference, try a different induction, a different time of day, or a recording narrated for you. If anxiety is getting worse, stop and talk to a professional.

Make a self-hypnosis recording with Manai

Guiding yourself with your eyes closed is hard the first few times. A recording takes care of the pacing and pauses. Manai can create a self-hypnosis practice around your specific situation: describe what makes you anxious, the suggestions you want to hear, and how you want it to end, then review the script before it becomes audio. Manai is not a treatment for anxiety disorders and does not replace care.

Original illustrative request, not a tested example:

Create a ten-minute self-hypnosis recording for the evening before a flight, when I tend to feel anxious. Use a fixed-gaze induction and a countdown from ten on the out-breath, then a staircase deepener. Three second-person suggestions I can believe, such as “You can feel the plane move and still breathe slowly.” Add a thumb-and-finger cue I can use on the plane. Count me back up from one to five at the end.

You can create a self-hypnosis practice in Manai on the free plan. Our guide to personalized self-hypnosis covers choosing the voice and reviewing the language.

Frequently asked questions

Does self-hypnosis work for anxiety?

Hypnosis reduced anxiety more than control conditions in a meta-analysis of 17 trials, especially when combined with other psychological approaches. Most of those trials used a practitioner, so self-hypnosis on its own is less studied, but it is a reasonable, low-cost tool to try for everyday anxiety.

How long does self-hypnosis take to work for anxiety?

Many people feel calmer after one session. More lasting changes usually need regular practice, for example daily for one to two weeks, and studies of hypnosis for anxiety typically run over several sessions.

Can self-hypnosis make anxiety worse?

For most people it is relaxing, but some people feel uneasy when they turn their attention inward, and people with a history of psychosis or dissociation should not practice it without professional guidance. Stop if a session leaves you more distressed, and talk to a professional.

Is self-hypnosis the same as meditation?

They overlap, but self-hypnosis uses deliberate suggestions toward a goal, while many meditations focus on observing without changing anything. Our guide to hypnosis vs meditation explains the difference and when to use each.

Can I do self-hypnosis for a panic attack?

The 60-second version above can help some people steady themselves, but self-hypnosis is not a treatment for panic disorder. If you have panic attacks, especially frequent ones, see a doctor or psychologist, who can offer treatments with strong evidence.

Create your personal practice with Manai →