Cognitive behavioural hypnotherapy combines the principles of cognitive behavioural therapy (CBT) with the focused relaxation techniques of hypnotherapy. CBT is a well-established psychological approach that helps individuals identify and change negative patterns of thinking and behaviour. Hypnotherapy, on the other hand, uses guided relaxation and focused attention to create a heightened state of taking onboard suggestions that we agree on in advance.
When these two approaches are combined, they form a powerful tool for addressing anxiety. CBH doesn’t just help you manage anxiety in the moment—it equips you with long-term strategies to understand and reshape the thoughts and behaviours that contribute to your anxious feelings.
Anxiety often manifests both mentally and physically. Common symptoms include:
These symptoms are part of the body’s natural “fight or flight” response, which is designed to keep you safe in dangerous situations. However, when this response is triggered unnecessarily or excessively, it can lead to chronic anxiety.
CBH addresses anxiety by calming the fight-or-flight response, helping you reframe anxious thoughts, and teaching you techniques to maintain a sense of calm and control.
1. Identifying Triggers and Thought Patterns
One of the first steps in CBH is identifying what triggers your anxiety. During sessions, you’ll uncover the specific situations, thoughts, or memories that lead to anxious feelings. Once identified, you can begin to challenge and reframe these thoughts.
2. Teaching Relaxation Techniques
Hypnotherapy focuses on guiding you into a deeply relaxed state. This state of relaxation not only feels good but also helps reduce the physical symptoms of anxiety, such as a racing heart or tense muscles. Once relaxed, your mind becomes more open to positive suggestions and new ways of thinking.
These relaxation techniques can also be practised outside of therapy sessions, giving you a reliable tool to manage anxiety whenever it arises.
3. Rewiring Negative Associations
CBH can help you change the way your brain associates certain situations with anxiety. For instance, if public speaking fills you with dread, your therapist can guide you through imagining yourself speaking confidently while in a relaxed state. Over time, this can help your brain form a new, more positive association with public speaking.
CBH doesn’t just address the symptoms of anxiety; it also equips you with practical coping strategies. These may include:
While CBT and hypnotherapy are effective on their own, their combination in CBH offers several unique benefits:
Cognitive behavioural hypnotherapy is suitable for many people experiencing anxiety, whether it’s generalised anxiety, social anxiety, or specific phobias. It’s particularly effective for individuals who are open to the idea of hypnotherapy and are motivated to engage in the process. However, it’s important to note that CBH is a collaborative approach. Your active participation, both during sessions and in practising the techniques you learn, is key to achieving the best results.