Chronic pain has been referred to as a the world’s silent epidemic. In fact, it’s so “silent,” you might be shocked to know just how prevalent it is.
According to the latest statistics, as many as 80 million American adults have experienced pain lasting more than 24 hours. In the UK, the numbers are similar. Two-fifths of UK adults experience chronic pain. And it affects many millions more around the world.
How do you treat chronic pain? Well, drugs have traditionally been the most commonly prescribed treatment option. Yet, more and more people are asking:
Is there are a drug-free alternative that can provide immediate and lasting pain relief?
We’ve got one for you: Self-hypnosis. Hypnosis can be a wonderful pain reliever – we’ve written about that before. But with self-hypnosis, you don’t need a hypnotherapist or a recording. You can guide yourself into hypnosis in your own home – right now.
And it just may offer immediate relief.
A recent study conducted by researchers at the University of Utah looked at how hypnosis could reduce pain in the short-term. The participants in the study had come to the hospital reporting “intolerable pain” and difficulty controlling pain. The researchers then prescribed hypnosis to one group, as well as mindfulness and pain coping strategies to others.
In the hypnosis group, 29 percent experienced immediate pain reduction (as well as a decreased desire for opioid medication). In other words, hypnosis was as effective at reducing pain as a small dose of a narcotic painkiller.
More interestingly, that was the effect after just a single hypnosis session.
In studies that have looked at long-term hypnotherapy treatments, the percentage of participants who experienced significant reductions in pain rises.
For example, a 2015 study found that roughly 50 percent of people suffering from chronic back pain experienced relief lasting more than six months. And a comprehensive review of research conducted that hypnosis could provide long-term and shorter lasting results.
So how can you get started with self-hypnosis right now? Well, it’s a lot easier than you might think. But first, it’s important to take a step back and learn about what self-hypnosis is and how it helps with pain management.
Then, you’ll be ready to give it a try right now – in a quiet corner of your home.
What Is Self-Hypnosis?
Self-hypnosis, in the simplest terms, is hypnosis that is self-induced. You follow a script that helps you relax the body and mind, and after following a few steps, you reach a day dream-like trance state.
Once you reach this state, the body is very relaxed, and the mind is tuned in and hyper-aware. If you’ve ever practiced meditation, it feels similar — almost like you’re dreaming but yet fully aware. You can wake up at any time, and you’re in complete control of your thoughts.
When we relax in this way, though, a significant change happens in the brain.
You can think of it like opening a portal to the subconscious – that area of the brain, which controls many of our attitudes, thoughts and beliefs. It’s the part of the brain that very often drives us to act.
The subconscious is also where we create a lot of our perceptions about stimuli. If we instantly like a movie, for instance, that was the subconscious making an instant decision to pay attention and tune in. Pain, in a way, is like the movie. It delivers constant stimuli to the subconscious, and asking the brain to make a decision. This, often, is where we develop our perception of the intensity of pain, our beliefs about how long it will last or if we can find relief.
Hypnosis gives us direct access to this part of the brain. And we can start to reprogram how it responds to stimuli. We do this by offering the mind positive, helpful suggestions, while in a trance.
Hypnotic suggestions allow us to unseat and remove automatic thoughts, beliefs and patterns of thinking that intensify and force us to think about the pain that we’re feeling.
With self-hypnosis, we do all of this by ourselves. We follow techniques to relax and turn off the noise in the mind, we reach a trance and talk ourselves deeper into it, and then we provide the positive suggestions that can help us change how we perceive and react to pain.
Releasing Pain with Self-Hypnosis
Alright, so now you have a general idea of how self-hypnosis works. But can you really alter your perception of pain, just by providing some suggestions?
The answer, for many, is yes.
Hypnosis allows us to immediately alter our mood, reduce stress and anxiety, and reduce pain intensity. We’re able to do this in a few ways. Using hypnosis for pain management, we can help the mind think differently (or not at all) about the pain we feel, and there are four general ways we can do it.
1. Distraction
Have you ever been so deep into a thought that you forget your freeway exit? Or you accidently cut your finger while chopping onions. In the moment, we’re often so distracted with stopping the bleeding – we forget how much it hurts. The pain comes after we’ve wrapped it with a paper towel.
Using self-hypnosis, we can train the mind to distract itself from the intensity of pain. We might suggest that the subconscious thinks of a pain-free time in our lives, or thinks about another pain-free part of the body. As a result, we can’t hyper-focus on the pain and how intense it is – which is a powerful method for helping to reduce pain.
Distraction can be effective for short-term and immediate pain relief.
2. Reframing
When we use reframing, we feed the subconscious with suggestions about how to perceive pain. For example, many chronic pain sufferers describe their pain as a “burning” feeling. Using self-hypnosis, we can begin to alter this description – from burning, to a feeling of warmth, and ultimately, to a cool sensation.
Often, for labor pain, a hypnotherapist might suggest to the subconscious that the feeling isn’t pain to discomfort, or pressure. Some reframing techniques ask the mind to think differently about the pain in a more abstract way, i.e. not that it has control over our lives, but that it is something that happens in the background that we tune into, for example.
Reframing works well long-term, as it may take multiple sessions to alter how the subconscious perceives and responds to pain. But over time, it can be a very helpful tool for reducing intense pain.
3. Numbing
When we guide ourselves into a deep trance, we can begin to work with sensory information. For example, a common hypnotherapy technique might require you to imagine your hand in ice-cold water. We can take that further and further, until, in your trance state, you perceive that your hand is actually numb.
Once this happens, you might visualize that numbness moving to where you feel pain. This technique – although advanced – does help to dull or numb the pain entirely. But it requires the right script, and can take time to master.
4. Dissociation
Finally, we have dissociation. With dissociation, we ask ourselves to separate the pain or ourselves from the body. We visualize ourselves across the room, watching ourselves. Or visualize the area of our low back that’s in pain, as floating behind ourselves.
It sounds abstract, but just try it for a moment. Imagine you’re sitting across the room, watching yourself reading this.
Did you notice a difference? Did you feel calmer, or more grounded? Where you able to break your focus from your pain?
Dissociation can be a helpful tool, but like numbing, it takes time to master.
But over time, you’ll become proficient in the technique, and you can begin to use it – not just for pain – but when you feel anxiety, stress, when you feel a lack of motivation. The technique can instantly calm the mind.
Does Self-Hypnosis Work for Pain Management?
We’ve already highlighted a few studies that suggest hypnosis can be a useful tool for managing pain – in both the short and long terms. In fact, you may experience certain immediate benefits for a single hypnosis session like:
- A sense of calm and clarity in the mind
- Feeling your mood elevated
- A reduction in pain
- Reduced anxiety and stress
Some are lucky, and these benefits stick. Others, though, require self-hypnosis more frequently for long-lasting benefits. And that’s really the key of a self-hypnosis program — consistency.
How can you stay consistent? Here are a few tips to keep you on track:
- Find a spot and time: Find a quiet corner of your home, with a comfortable chair. Make sure you can dim the lights. This is your hypnosis corner. Also, be sure you find a time – it doesn’t need to be precise – each day, during which you will practice self-hypnosis.
- Start Slowly: You’ll find as you progress that you enjoy staying a deep trance. But early on, try it in smaller bits. For starters, this will help you stay consistent. Plus, it can also help prevent you from getting overwhelmed.
- Use a Good Script: Self-hypnosis requires you to follow a script or pain hypnosis recording. This will show you how to relax, how to tune your breathing, and ultimately, what your suggestions will be. Find scripts from practicing hypnotherapists, or reputable hypnosis organizations.
- Record Your Progress: You might very well experience gradual changes in how you perceive pain, and how intense it is. Keep a notebook handy. Write how you feel before and after, and take down any changes you experience. This can help you stay focused and on track.
- Keep Learning: Finally, you don’t need any experience to try self-hypnosis. You can do it right now. But over time, you may want to learn more advanced techniques to continue your progress. Online courses, books, and hypnotherapy apps are wonderful tools.
Get Started with Self-Hypnosis Today
You can reduce your pain and feel relief. And you can do it right now! Start your journey with self-hypnosis with Grace Space. We offer a number of tools to help you try hypnosis right now, in the comfort of your own home.
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To experience relief from pain with the use of hypnosis, take a look at these resources. We’ve listed them in order from the smallest to greatest investment. The greater the investment, the faster you’ll see results, but if you’re persistent and committed, even our free workbook will help you break free pain.
I want to go listen to a chronic pain session right now. I think we all suffer from chronic pain and that the case studies shown here are revealing in the pain we are all in and how simply we can make positive change to our health with hypnosis. I am ready to give it a true shot!
Woke up this morning with knee pain (still there from yesterday) that became more and more intense when bent. I didn’t think I had bumped it that hard. To my surprise, after a 10 minute hypnosis, following your script, using the reframe strategy and “blue cooling light” details after negotiating with the part of my body that was in pain, it went from a pain level of 8-2! Now, I’m walking around getting ready for work without that same intense pain. Yay!!
I have suffered from extreme pain that occurs for an entire two days a month for as long as I can remember. I am really looking forward to trying these techniques next time the pain rolls around. Thanks for this extremely thoughtful and informative blog post, Grace!
Very interesting article. I was shocked to see that 80 million Americans have chronic pain?! I was diagnosed with Fibromyalgia for many years and was prescribed many drugs that never seemed to help the pain. I’m beginning to think it was subconscious all along and my daily hypnosis practice is what cured it (even though I was working on anxiety, not pain) because it started to fade around the time I began hypnosis! very cool!
This is such an inspiring and uplifting set of information and I love that it’s proven and backed up by data. I have struggled with horrible back pain in the past and I wish I had known then what I know now — I don’t have to suffer, there is something I can do to ease my own pain outside of IBprofen.
I have bookmarked this article to share with my mom who has MS, my partner who suffers from neck pain and all my girlfriends who suffer from cramps every month — time to provide some mental (and physical) relief!
Thanks, Grace!
Well kept secret I wonder why? I hope by sharing this others will find new of way relief instead dealing with it continously or popping a pill for temporary relief.
By offering the mind positive, helpful suggestions, while in a trance, self-hypnosis can train the mind to distract itself from the intensity of pain. Wow! Hypnosis can reprogram how the brain responds to stimuli simply by giving positive suggestions to the subconscious??!! Amazing! Positive suggestions like thinking of a pain-free time or even a pain-free part of the body. Like… Just by thinking of your hand in freezing cold water.. And continuing to draw attention to that scenario, your hand has the potential of going numb. Amazing!
I love this blog and excited to share!!! It is great to learn we have a option of using self-hypnosis for pain management.
Long before the discovery of painkillers and anaesthetics, hypnotherapy has effectively been used to eliminate pain and conduct major surgery. Hypnosis isn’t about convincing you that you don’t feel pain; its all in the reframe and it’s this aspect that I love. I think Hypnosis shouldn’t be seen as an alternative way anymore, rather as a persons first stop to alleviating pain.
this is very helpful! I have had lower back pain for so long and I could totally use this!
I frequently get headaches and am not a big fan of taking aspirin, so I us self-hypnosis. The power of the mind is limitless! Hypnosis is a wonderful replacement to medication.
Hypnosis for pain control!! After a back injury 25 years ago, I continue to struggle with back pain. I can’t wait to give it a try.
I don’t struggle with chronic pain, but know several people close to me that do. It’s heart-wrenching! This is the light in the darkness. I shared to my friends and will be sure to send this information to family as well. Thank you!
Fortunately for me I don’t have any chronic pain circumstances at the moment. But there have been many times in life when that was not the case! I appreciate the information in this blog about the different types of methods within hypnosis for pain management if and when the circumstances ever arise again!
I have had frustratingly chronic back back for 3 years. I love the techniques shared here and I can’t wait to listen to the recordings. I felt an instant connection to the dissociation technique. My nurse friends said they wish they saw more education like this offered in hospital environments, especially as we face the US opioid crisis.
This is so powerful. The mind is in control of a lot more than most people are aware of. Unfortunately, hypnosis is usually the last resort, when it is considered at all.
I’m grateful Grace is making hypnosis mainstream, the world needs it!!
Hypnosis for pain management is incredible! With chronic pain being an epidemic in our society and so many people taking pain meds with scary side effects, more people need to experience the power of hypnosis. I wish I would have had this information during my pregnancies! It could have saved me so many achy, sleepless nights.
Such an amazing article! I work with so many people who suffer with chronic and acute pain and working with them using hypnosis will be a God send for those who are struggle with addiction also and are therefore not able to take pain medication for relief. I will be printing this out this article for all my patients to read! Thank you!
It’s terrible to think that 80 million Americans live with chronic pain and 2/5th of Brits suffer, too. I love that hypnosis can alleviate so much suffering. I can’t wait to share this my friends. Thank you.
I have had sciatica pain for the past 2 years and I know that stress absolutely intensifies my pain and the flare ups that occur so it makes so much sense that a practice that reduces anxiety would help alleviate the pain. I have tried so many traditional remedies – physical therapy, pain meds, and so many different exercises gadgets, cushions, etc. and I will get some relief but not to the degree I would like. Self-hypnosis is a great because you can do it anytime, anywhere, and you don’t need to devote huge chunks of time to do it. I believe whole-heartedly in the mind-body connection, so I can’t wait to try self-hypnosis.
So very helpful. I know that pain relief was one of the first things that made me start to see the power of hypnosis. I did one of the recordings in Grace Smith’s book Close Your Eyes, Get Free… and I ended up in zero pain.
Excellent subject matter, we’ve all experienced pain, whether it’s a headache or something more intense from an injury, even constant pain. It’s wonderful to know there is an alternative to harmful and addictive drugs that have damaging side effect. Can’t wait to try this out on my clients!
I wish I was aware of the power of hypnosis, and this article after my car accident a few years ago. This was the perfect time to use Self-Hypnosis for reducing or eliminating pain in my lower back and try one of the four ways it can be done, like a distraction, reframing, numbing or dissociation. As much as possible, I will always choose a more holistic, drug-free treatments and hypnosis gets my vote.
I am just thinking about anyone who goes through a lot of pain and feeling helpless. I have friends going through surgeries, chemotherapy, fibromyalgia and more. I am so excited to know we can do self-hypnosis, learn it and share it with someone that needs it so badly. I am looking forward to learn more about hypnotherapy and use it for myself and helping to change people lives now.
I have a very bad reaction to narcotic pain medication. The doctors always try to give it to me after surgery. They think Morphine is the end all cure. For me hypnosis is the best medicine for pain control.
Hello, thank you for your very clear explanation of the possibilities of self-hypnosis for pain relief. I have a thing called peripheral neuropathy which gives me severe pain in my feet every day, sometimes for several hours. I would really appreciate it if you could let me know when you have further information you can send out, including your recording to start with. I live in Scotland, or I would have come to see you. Thank you for taking the time to read this. With best wishes
What freedom this could be for so many – being able to stay in their bodies, not needing meds, or even simply as many meds and being free from pain.
Am excited to learn more about this!
I’m interested to learn more about hypnosis for pain management. My 28 year old son suffers from chronic back pain, which is ridiculous for some his age, or really any age to have to live with pain. All the doctors do are give him more medication. I plan to show him this article in hopes he’ll try either self-hypnosis script or a guided hypnosis session.
I randomly experience some pain on my right knee and lower back (old runner/work injuries). Since my body is generally sensitive to medication, exploring pain management hypnosis seems to be the answer. I can’t wait to see what happens.
This sounds like a great pathway to breaking the chronic pain grip. I am in for sure. I am starting right now.
This article was excellent and enlightening. I’m eager to try your free worksheet and buy your recording.
I’d like to read more on this topic, to see how to use self-hypnosis to eliminate pain altogether. I know many people with fibromyalgia who could benefit from this.
Self-hypnosis works faster than pain relievers do on my headaches these days – my body just knows what is coming and when I start playing the track I always play, I can feel myself start to sink into relaxation.
This is so incredibly empowering; self-hypnosis is really an amazing thing. I have several friends that suffer from chronic pain and really appreciate this; thank you!