Hypnosis can be combined with cognitive-behavioural therapy (CBT) to effectively help break the vicious cycle of anxiety. For many sufferers of anxiety, a vicious cycle of worry often develops which will often comprise the following five stages:
1) A specific situation or event (internal or external) triggers the initial automatic anxiety response.
2) Specific automatic, apprehensive thoughts are triggered about what could happen
3) The individual switches into ‘anxiety mode’ with the accompanying unpleasant symptoms and bodily sensations
4) The individual experiences ESCALATING WORRY. This can include expecting a catastrophic outcome and assuming one is utterly helpless. As a result, maladaptive (unhelpful) avoidance, escape and safety seeking behaviours frequently take over.
5) Frantic attempts to control and/or eliminate the anxiety (paradoxically making it worse).
Why does trying to control and eliminate the anxiety paradoxically make it worse? This is due to something called the REBOUND EFFECT – by trying to exercise thought control, the unwanted thought tends to come back at us all the harder. In other words, when we try deliberately not to think about something, we can actually think of little else. For example, try very hard not to think of a pink elephant for the next 30 seconds and see what happens! Cognitive hypnotherapy can help us to overcome this problem by training us to ACCEPT our anxiety, which leads to it becoming less intense and less painful.
Another way cognitive hypnotherapy helps us to overcome our anxiety is to help us to ‘ACT AS IF’ we are not anxious. By thinking what we would be doing if we were not anxious, and then just doing it anyway, is a very effective way of loosening its grip.
Thirdly, cognitive hypnotherapy can help us to not get caught up and enmeshed with our worried thoughts – it does this by helping us to take a more DETACHED view of them (for more on the benefits of this, see my post on MINDFULNESS).
A fourth way cognitive hypnotherapy can help is allowing us to EMOTIONALLY REVIEW whatever it is we are worried about. In essence, this means IMAGINATIVELY EXPOSING ourselves repeatedly to what we are concerned about so we EMOTIONALLY HABITUATE to it – this emotional habituation to our concerns weakens feelings of anxiety connected to them.
Finally, cognitive hypnotherapy can help us see that our feelings are connected to our thoughts, and that our thoughts may be inaccurate and full of errors. The type of thinking errors that lead to anxiety and which cognitive hypnotherapy can help us to overcome are as follows:
a) PROBABILITY – anxious thinkers tend to greatly overestimate the probability of the bad outcomes they are expecting happening
b) SEVERITY – even if the feared outcome does actually occur, anxious thinkers tend to greatly overestimate how bad it will be
c) VULNERABILITY – anxious thinkers also often greatly overestimate their vulnerability, whilst underestimating their ability to cope
d) SAFETY – anxious people tend to overlook evidence that they will be safe from what it is that they are concerned about. Also, they often overuse maladaptive (unhelpful) safety behaviors, such as avoidance, which can, in the long-term, worsen the anxiety.
Some specific techniques cognitive hypnotherapy can help individuals develop which are very useful for reducing anxiety are as follows:
i) PERFORMANCE ACCOMPLISHMENTS – this technique helps the individual focus on times in the past when they HAVE COPED with something that caused them anxiety and realize that they can cope in the future too.
ii) VICARIOUS EXPERIENCE – here hypnotherapy is used to help the individual imagine how others have coped (or would cope) in a similar situation and then to imagine how they themselves could cope in a similar manner.
iii) VERBAL PERSUASION – hypnotherapy can help develop the technique of giving oneself positive and helpful self-instruction and activate appropriate cognitive interventions (thought processes).
iv) LOWERING EMOTIONAL AROUSAL – hypnotherapy, too, is very effective for helping individuals develop deep relaxation techniques.
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Best Wishes, David Hosier BSc Hons; MSc; PGDE(FAHE).