A Practical Guide to Self-Hypnosis Part 2

There are many positive thinking groups functioning in the religious field. Many of these religious groups are in existence primarily because of the dynamic philosophy or psychology they offer for every day living.

Couple this with a strong faith in G.o.d, and you have a combination which approaches infallibility. Recently we have had a series of best-selling books which expound this very theme. Does it work? Of course it does when used properly.

You can be sure that there has been criticism of this religious psychology. The criticism is that the basic causes of the problem are never dealt with and the unconscious conflict is not resolved. It's the same argument over and over again. What about the people helped? They seem to have made tremendous strides and are leading lives as well adjusted as anyone else. Once imbued with this spirit or feeling of well-being, it permeates every phase of their relations.h.i.+ps in a constructive manner. The only reason that there isn't more criticism is that this type of psychotherapy is incorporated into the religious tenets of these groups, and criticizing another man's religion makes the detractor's entire philosophy unacceptable. I am strongly in favor of these groups because I would prefer having a religion that keeps pointing out the positive side of life and that "life can be beautiful"

if you put your faith in G.o.d and practice positive thinking. It is certainly better than the cynical philosophy of its detractors or the grim religions which stress punishment. Think of the guilt feelings involved in the latter. No one can live up to such a formidable creed.

Of course, if you suggest to positive thinking, religious individuals that they are using a form of self-hypnosis, they will emphatically deny and debate the issue. Since we are primarily interested in mental hygiene and not in winning a debate, it is well to leave the matter as it stands. The point to keep in mind is that so long as a person feels that this methodology is the answer to his needs and so long as no one is being hurt by his belief, I feel he should cling to his conviction.

He should not allow it to be destroyed by those who are thinking in different semantic terms.

I would like to bring up another common example pertaining to the two basic concepts that we have been discussing. It is the example of the many individuals who have taken public speaking courses to overcome stage fright. In most cases, the person involved hasn't had too much opportunity to be a public speaker. Because of this, he suddenly feels he may not say the right thing or forget what he wants to say. This anxiety can create the very situation or block that he fears. What is the solution? Certainly not psychoa.n.a.lysis to find out why he functions the way he does. You could use this approach, but I don't think it's the most constructive one. It is like asking, "What am I doing that's wrong?" instead of "What can I do that's right?" The most constructive approach is to take a course of instruction to get the actual practice and experience in the techniques of public speaking.

Before proceeding further, I believe it is necessary to point out that I am not just being critical of the convictions of other sincere and dedicated individuals engaged in the field of mental hygiene. It is always good to re-evaluate our present thinking on any subject, no matter how sincere or convinced we may be that what we are doing is correct. At times, we can become so immersed in our convictions that we cannot take criticism and respond emotionally to ideas or interpretations that do not coincide with logical thinking.

What, then, is the answer to mental health problems? There is no single answer. It is a very complex situation. There are many promising drugs and treatments which, if adequately developed and widely used, could do a great deal toward promoting good mental health. Fundamentally, the problem will always be that of trying to understand human behavior and helping those in distress with an efficacious formula.

What is that formula? I believe hypnosis can contribute in part to the answer. Needless to say, hypnosis is contraindicated in many emotional problems because of the very nature of the problem itself. Some emotional difficulties must first be worked out on a conscious level.

After this, hypnosis can be instrumental in achieving the final goal.

Dr. Frank S. Caprio, a prominent psychiatrist, in his book, _Helping Yourself with Psychiatry_, states the following: "A whole new world of self-confidence and positive living is open to every person, young and old, through hypnosis, self-hypnosis and self-suggestion or auto-hypnosis."

Chapter 4

How Does Self-Hypnosis Work?

There's an old Chinese proverb that states: "One picture is worth a thousand words." In conveying suggestions to the subconscious, we have found that picture images are more effective than the words that are implanted. For example, it isn't sufficient to say, "I will be confident." The words must be augmented by a picture of yourself as the confident person you want to be. If you say, "I can't visualize myself as a confident person because I have never been that way," you can "borrow" those personality traits that you want for yourself. Imagine yourself endowed with the characteristics of some confident person that you know. The qualities that you seek may even be borrowed from a famous person. If this isn't possible, make up a personality which is a composite of all the things you want to be. See yourself walking, talking and carrying on activities. Keep fortifying this image with the mental suggestions that are needed. It won't be long before these mental impressions give rise to the confident feelings that you seek. As you keep implanting these images, they will become a natural part of your conscious personality.

Dr. S. J. Van Pelt, president of the British Society of Medical Hypnotists and editor of the _British Journal of Medical Hypnotism_, writes about this technique in his book, _Secrets of Hypnotism_. He calls it "'3-D' Technique in Medical Hypnotherapy." As you read the following paragraph, it would be well to remember that it contains the essence of making the self-hypnosis technique work once you have achieved the hypnotic state, per se. Incidentally, the same procedure can be used in attaining the hypnotic state itself. You see yourself entering the state of hypnosis in your initial attempts. This, in turn, sets up a conditioned response and a favorable emotional reaction which is necessary.

"The writer has found (visualization) of the greatest value in the re-education of the patient, which is an essential part of hypnotherapy.

In this method, after the cause of the trouble has been discovered and as a part of his re-education, the patient is instructed while under only light hypnosis to 'form a picture' in his mind. He is asked to imagine a movie screen and to see himself 'just like an actor' on this screen playing a part. He is told that the picture looks 'very real'--'3-D' in fact--and that he can see himself acting and looking the way he really wants to look and act. Various scenes are suggested such as ... the patient will have to face in real life. In each he is instructed to see himself--'as in real life'--always succeeding. For instance, the stammerer might be asked to picture himself speaking easily to people, and feeling perfectly at ease. The patient is also instructed how to form these 'success pictures' for himself, and it is stressed that he will only be able to see himself as he wants to be--successful. Since the pictures give rise to the appropriate feelings, it is not long before the patient begins to show the benefit of his private '3-D' film shows."

After explaining this technique to students, many have inquired, "Is that all there is to it? It seems so simple." Of course, there is more to it in that the individual must follow through with the instruction.

This is one of the difficult aspects of this type of program. Let me enumerate some of the problems I have encountered in teaching self-hypnosis.

As mentioned, one of the difficulties is that the technique seems too simple. Students become skeptical. They feel it should be more complicated and involved in order to get results. I suppose people better appreciate something that comes only after a hard struggle. This procedure is devoid of this. Of course, I am not saying that once a person begins to use this technique his problems will automatically vanish and his life will be cheery forever after. We have been conditioned to think that success in anything can only come after a long, hard struggle. This is the basic theme of the American way of life. We have been accustomed to believe that conflict and struggle are part of life and large doses of it are necessary before we achieve success in any field. I can only reiterate that the information contained in this book is all you need to get results. It is necessary that you follow through and not give up after you have tried the program for a short while and have obtained no appreciable results. This brings us to another point.

Many persons expect immediate results when they begin to use self-hypnosis. If they don't get the results they antic.i.p.ated immediately, they want to know "what's wrong?" My answer is usually that "nothing is wrong" and that they need only keep steadily applying the instructions. Certainly, one doesn't become a proficient typist, musician, actor or sportsman because he has mastered the basic techniques. It takes time to acquire proficiency.

Let me a.s.sure you that anyone using and applying this technique can benefit from it. One of the troubles in dealing with any problem is routing defeatism and hopelessness. You can incorporate posthypnotic corrective measures in the suggestions that you give yourself. However, I believe that they must be dealt with on a conscious level as well. You must believe that you can conquer your difficulties no matter how long you have had them. If you are prepared to work with self-hypnosis in an unremitting manner, you will achieve the self-help that you seek. Now and then, you can antic.i.p.ate a setback in your progress, but this needn't discourage you from your overall task. Recount the progress already made. If you have a "let-down" because you expected quicker and more dramatic results, remember that this is a common feeling shared by many with emotional problems. Remember, also, how long you have had the problem.

No doubt, you have tried other methods and became discouraged because you weren't making the progress you had antic.i.p.ated. You dropped the idea and landed back where you started. Make up your mind, consciously, that you will work with untiring sincerity and a perseverance that will not falter because your chosen goal is not achieved immediately. I know of no therapy that leads straight to positive results without obstacles and intermittent failure. Success comes in spite of intervening failures because the ultimate direction has been clearly thought out and charted.

Self-hypnosis will finally work because you are constantly conditioning your subconscious to react in a positive, constructive manner. The program must, of necessity, become automatic in nature. When it does, you will suddenly find yourself feeling the way you wanted to and doing the things that you set out to do with the aid of self-hypnosis. You actually cultivate those feelings that you want.

Hypnosis will not work with skeptics. Every so often such a person comes to my office seeking help. He tells me that his family physician or his spouse feels he should take my course in self-hypnosis. I inquire if he feels he might benefit from the course. If his answer is not positive, and if after talking to him at length about the benefits of hypnosis, I still feel he is not ready for the course, I suggest another mode of treatment for him. The reason for this is that unless the person is optimistic and enthusiastic about self-hypnosis, it just isn't going to work as effectively as it would otherwise. The very nature of a skeptical att.i.tude limits the constructive forces that we wish to harness.

Occasionally, individuals want indisputable proof that hypnosis is going to help them. It is impossible to give them the proof and unqualified rea.s.surance that they seek. Yet, these same people do not require proof from their physicians. No one can guarantee success. However, I do point out that the continued and intelligent use of self-hypnosis can be instrumental in directing the healing, curative, constructive forces of nature.

Many times, a metaphysical rather than a scientific approach is required. It's a matter of trying to satisfy the patient's needs. At times, it is helpful to allow the patient to attend a cla.s.s in self-hypnosis. Being able to communicate and identify with other individuals seeking self-hypnosis often is enough to change his att.i.tude. This is especially true when one or more of the students relates dramatic changes.

Self-hypnosis works because we are able to condition ourselves to various stimuli. We condition ourselves consciously and unconsciously to many activities. When we experience anxiety, it stems from a conditioning process which could have been conscious or unconscious. In self-hypnosis, the individual consciously works toward implementing and strengthening his own inherent strength and resources. These objectives, when attained, result in feelings of confidence, relaxation, self-mastery and well-being.

Furthermore, hypnosis utilizes a natural mental process. We all know that placebos work admirably in numerous cases. The dictionary defines the word placebo as, "an inactive substance or preparation, administered to please or gratify a patient, also used in controlled studies to determine the efficiency of medicinal substances." Many controlled experiments have shown that people achieve similar results whether they take a placebo (which they think is the real medication) or real medication that was prescribed. Several years ago many such tests were carried out with antihistamines to prevent colds. The results were always the same.

We are interested in what makes the placebo act as effectively as the true medication. It stands to reason that a chain reaction is set up, actually causing a physiological result from a psychological reaction.

The unsuspecting patient declares, "I've never felt so good in my life."

Yet, this would never have happened if he didn't think he was taking the marvelous new medicine. A recent scientific study by one of the leading pharmaceutical houses concluded that one third of the effectiveness of any medication depends upon the faith and trust that the patient has in the prescribing physician.

I am sure that the placebo results and the patient's faith in the physician as contributing factors to the effectiveness of medications do not come as a revelation. We are all aware of such information. Our problem is how to harness this unconscious process for constructive goals. The answer is through self-hypnosis.

Self-hypnosis, as we have explained it, uses a technique called visual-imagery. This has been referred to by many different names, but for our purposes we'll call it visual-imagery. Within this technique lies one of the keys for achieving the goals that you want. There have been many famous books written incorporating this technique as a basis for achievement. Perhaps the most famous of all is called _Think and Grow Rich_ by Napoleon Hill. In recent years, _The Magic of Believing_ by Claude M. Bristol and _The Power of Positive Thinking_, already mentioned, have become well-known. The book which gives direction to most of the books in this field is called _Self-Mastery Through Conscious Auto-Suggestion_ by Dr. Emile Coue. I am sure the older readers of this book have heard of his famous saying, which I will repeat here for emphasis. "Day by day, in every way, I am getting better and better." Invariably, in all these books, there is reference to the Biblical quotation, "As a man thinketh in his heart, so is he."

As the reader can deduce, we are not theorizing about a startling new discovery. The technique is as ancient as man himself and his dream of a better tomorrow. All books using the visual-imagery technique tell you to paint a vivid, mental picture of the material things you wish to acquire, if it is a case of material wealth. For personal improvement, they tell you to paint a vivid picture of the individual you want to be. In most cases, you are told to do this in a relaxed or meditative state with as few distractions as possible. The next two requirements are constant repet.i.tion (conditioning) and a "burning desire"

(motivation) to achieve what you set out to do.

Aren't these books really talking about self-hypnosis? Aren't they describing precisely the techniques of self-hypnosis? The terminology is different, but the approach is the same. With these techniques there is an aim to direct thinking, picturization, positive thinking, suggestions and constructive thoughts or images to the "inner self" or "real self."

Aren't they once again really talking about the subconscious mind? I have no argument with any workable approach to emotional maturity, but in many cases we are actually becoming involved with the meaning of words (semantics). The quickest way to the subconscious is through self-hypnosis. In this self-hypnotic state, you are able to consciously direct suggestions to your subconscious mind.

Chapter 5

How to Arouse Yourself from the Self-Hypnotic State

You will note that this chapter precedes instruction on how to attain self-hypnosis. The reason for this is to alleviate whatever anxiety you may have in regard to the question, "If I'm hypnotized, how do I awaken myself?" It is important to understand that even though you are hypnotized, you are in control, are aware of your surroundings, what is going on about you, can think clearly and can arouse yourself very easily. It is only necessary to say or think, "I shall now open my eyes and wake up feeling fine." You could also give yourself a specific count and say, "As I count to five, I'll open my eyes and wake up feeling wonderfully well and refreshed. One ... two ... three ... four ...

five."

It should be remembered that while we sometimes use the word "sleep" to describe the hypnotic state, we are not actually referring to true sleep. This accounts for much of the confusion. The individual thinks, "If I'm asleep, how can I awaken myself?" If the subject were asleep in the true sense of the word, this would be impossible. Actually, the subject is in a special or heightened state of awareness. In self-hypnosis, he is extremely conscious although his general physical appearance is one of pa.s.siveness. In the self-hypnotic state, the individual consciously gives himself whatever suggestions he desires.

This proves he _is_ conscious and, therefore, can awaken himself with the appropriate suggestions.

Occasionally, the subject falls asleep while giving himself suggestions or while relaxing to get into the right psychological mood. Naturally, in this case, the subject will awaken in due course. If the subject practices hypnosis when he is normally set to fall asleep in bed, he would awaken refreshed in the morning at his usual time.

Before beginning to give yourself therapeutic suggestions, you could give yourself the following suggestions which give you a _specific length of time_ that you will work with self-hypnosis:

"I shall work with self-hypnosis for 15 minutes. At the end of that time, I shall open my eyes and wake up feeling wonderfully well, wide awake, confident, cheerful and optimistic. The moment I open my eyes, I'll feel refreshed. In case of any outside danger, I'll be able to awaken immediately, be fully alert and act accordingly."

You will notice that these suggestions take into consideration the possibility of something happening of danger to the individual, such as fire, etc. These points arise in the minds of most individuals attempting self-hypnosis and are well taken. You could also set an alarm clock to awaken you at a designated time.

Let us a.s.sume to arouse yourself you gave yourself a suggestion to open your eyes and be wide awake at the count of five. You count to five and for some reason you are unable to open your eyes. First of all, DON'T WORRY. Remain relaxed and give yourself the suggestions over again, emphasizing to yourself that at the count of five you will absolutely, positively be able to open your eyes very easily and will feel fine. You then begin the count again reiterating between each number that you will positively open your eyes at the count of five and be wide awake. This should do it. Should this not do it, may I rea.s.sure you again, DON'T BECOME ALARMED. Relax for a few minutes and try again. You'll be able to open your eyes and wake up.

I hope I haven't frightened you with the prospect of not being able to awaken. I bring this up only to acquaint you with the procedure to use.

Actually, the problem of dehypnotization is a rare one. I should point out a very important fact. _I have never had a subject practicing or using self-hypnosis tell me he had the least bit of difficulty in awakening himself from the self-induced hypnotic state._

I have had persons tell me that they heard or read of a case where the hypnotist could not bring the subject out of the hypnotic state, and, as a result, the subject slept for so many days. Not one of the stories could be doc.u.mented. Years ago, for publicity purposes, stage hypnotists would have a subject sleep in a store window for several days. This was on a voluntary basis, though, and should not be confused with what we are discussing.