Autosuggestion and How to Help Yourself Escape Persistent Fear | Safe and Sound

Do you frequently repeat phrases like "I'm afraid of failure" or "I can't get over this" in your head? These whispers can be the reason you're trapped in a vicious cycle of anxiety and obsession. This article will help you better understand self-hypnosis—a familiar but often misunderstood psychological phenomenon—and how to use it as a tool to free yourself from persistent fears.

Nguyen Thi Mai Anh | Bachelor of Psychology – Applied to Safe and Sound Mental Health Care

Institute of Applied Medical Technology

1. What is self-hypnosis?

What is self-hypnosis?

Autosuggestion is the process by which a person uses repeated words, thoughts, or images to directly influence their own mind and behavior. It's how you consciously "send messages" into your brain. This process can occur silently in the mind or be spoken aloud.

Unlike others influencing your emotions and psychology, self-suggestion is a proactive change from within, as if "reprogramming" how your brain reacts to a situation. However, this process can be positive or negative. Without recognizing and adjusting, you may unconsciously repeat phrases like "I can't do it" and "Things will just get worse," making anxiety even more persistent. Conversely, when you proactively use affirmations like "I am safe" and "I am capable of overcoming this," you are adjusting your emotional response, increasing your sense of control, and becoming more proactive in facing your fears.

In this article, we propose self-suggestion as a self-support technique to help you proactively regulate your emotional responses and behaviors. Unlike generally encouraging positive statements, this technique requires persistence, focus, and choosing messages appropriate to the specific situation. When applied correctly, self-suggestion can become a simple yet powerful tool to help you change your thinking, break free from negative thought patterns, and overcome persistent fears.

2. How can self-suggestion help you overcome persistent fears?

Persistent fear often accompanies a feeling of loss of control, a common psychological reaction after negative experiences. This can easily lead to a cycle of anxiety and avoidance, forming negative beliefs about yourself or the world around you. Self-affirmation is a proactive psychological approach that helps you break this cycle by replacing negative thoughts with positive affirmations. Repeating phrases like "I can control this situation" or "I am safe" helps the brain absorb new messages, gradually forming more positive perceptions and emotional responses.

Self-suggestion not only helps reduce the intensity of negative emotions but also supports the restoration of self-confidence, creating a solid foundation for overcoming psychological challenges in life.

3. How to use self-hypnosis to break free from persistent obsessive thoughts.

3.1. Identifying the fear

Before beginning the process of self-hypnosis, the most important thing is to clearly identify what you are afraid of. Many people have vague feelings of insecurity or anxiety without really knowing the specific cause, which makes it more difficult to confront and overcome them. Therefore, before starting, take time to record in detail the situations that make you feel afraid or anxious. You can start by asking yourself questions.

In what situations do I usually feel anxious?
How does my body react when fear arises?
What triggered that emotion?
What am I afraid will happen?

Identifying the specific "fear trigger" helps you construct more appropriate affirmations when practicing self-hypnosis.

Clearly identify your fears.

3.2. Formulate your own affirmations

After clearly identifying your fears, the next step is to create positive affirmations to replace the negative thoughts that are dominating you. These affirmations should be concise, clear, and focused on the state you want to achieve, for example, feeling safe, calm, or in control. Statements like “I am safe,” “I can speak confidently,” “I am getting better every day,” etc., are effective examples because they are simple, easy to remember, and closely reflect your true feelings.

It's important to create affirmations that resonate with you, things you believe are achievable, even if only in small steps. Avoid extreme negative statements like "I'm completely fearless" if you don't truly believe it, as this can sometimes backfire. Affirmations don't need to be exaggerated; they should be relevant and supportive, guiding you toward psychological recovery and fear management.

3.3. Practicing Self-Suggestion

Choose a quiet space

Find a place where you feel safe and uninterrupted, whether it's your bedroom, reading nook, or any private space. Feeling relaxed will help the message penetrate your subconscious more easily.

Repeat the affirmation while mentally rehearsing the scenario.

According to psychologists, in addition to repeating affirmations, you should visualize specific situations that cause you fear. Imagine a frightening situation, such as entering a crowded room or driving after an accident. In your imagination, "rehearse" entering that situation with a calm mind and steady breathing. Imagine every small detail: the surrounding space, sounds, light, and how you would react confidently. Combining affirmations with mental visualization will help the brain rebuild a positive connection with the anxiety-inducing situation.

Choose the right time.

For self-hypnosis to be most effective, timing plays a crucial role. Psychologists say the brain receives and processes information more effectively in a relaxed state. Below are some recommended times according to psychologists:

Right after waking up in the morning: This is when the brain is still in an alpha state—a brainwave state associated with relaxation and easy information absorption.
Before bedtime: At this time, the mind slows down and is more receptive to positive messages, allowing them to be stored in the subconscious.
After meditation or deep breathing: When your body and mind reach a state of deep relaxation, you can easily direct your attention to positive affirmations and mental imagery.

You can set gentle reminders on your phone or write down a fixed time in your personal calendar each day to maintain this habit regularly. Repeating it at the right time not only increases receptiveness but also helps the psychological adjustment process happen more naturally and effectively.

Maintain consistency

The effectiveness of self-affirmation doesn't come after just a few repetitions. Regular repetition is key to forming and strengthening positive beliefs in the subconscious. It's especially important to continue when you still feel fear, doubt, or disbelief in the affirmations. By consistently repeating affirmations even in uncertain situations, the brain is being challenged to build new neural connections. This process gradually replaces negative responses with more stable ones, thereby increasing emotional control and psychological responsiveness in real-life situations.

Important considerations

Self-hypnosis is an effective tool for regulating emotions and perceptions, but it is not a substitute for treatment of serious mental health issues. For persistent fears, emotional disturbances, or severe traumatic reactions, self-hypnosis is no longer appropriate. For persistent fears, emotional disturbances, or severe traumatic reactions, self-hypnosis alone may no longer be suitable.

At this time, the role of a mental health professional is extremely important. They not only help you gain a deeper understanding of the root causes of your fear but also support you in building a suitable recovery plan. Through therapies such as cognitive-behavioral therapy (CBT), trauma therapy, EMDR, or other interventions, professionals will help you unravel the layers of trapped emotions, thereby enabling safer and more effective recovery.

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