Imagine this wise, calm self speaking to you in a soothing voice, ‘You are strong, you are capable, and you are in control of your reactions.’
Here is a hypnotherapy script to help control reactions:
Induction
“Welcome to this hypnotherapy session, where you’ll learn to control your reactions and respond more thoughtfully to life’s challenges. Get comfortable, take a deep breath in, and as you exhale, allow yourself to relax. Imagine yourself in a peaceful, calming environment, where you feel safe and supported.
“Take another deep breath in, and as you exhale, allow your eyelids to grow heavy, your shoulders to drop, and your body to relax even further. With each breath, feel yourself becoming more and more relaxed, calm, and peaceful.
“Now, imagine yourself standing at the top of a staircase, with 10 steps leading down to a peaceful, relaxing place. With each step, repeat the phrase ‘I am becoming more relaxed’ to yourself. Take your first step down, and say ‘I am becoming more relaxed.’ Take your second step down, and say ‘I am becoming more relaxed.’ Continue down the stairs, repeating the phrase until you reach the bottom, where you feel completely relaxed and calm.”
Deepening
“Imagine yourself in a peaceful, relaxing place, surrounded by tranquility and serenity. Feel the calmness spreading through your body, starting from the crown of your head, down to your toes. With each breath, allow yourself to relax even further, letting go of any tension or stress.
“Now, visualize a warm, soothing light filling your body, calming your mind, and quieting your thoughts. As this light spreads, repeat the phrase ‘I am calm and in control’ to yourself, allowing the words to sink deep into your subconscious mind.”
Reaction Control
“Imagine yourself in a situation where you normally react impulsively or emotionally. See yourself feeling triggered, but instead of reacting, take a deep breath in, and as you exhale, say ‘I pause.’ Repeat the phrase ‘I pause’ to yourself, feeling a sense of calmness and control.
“Now, visualize a wise, calm part of yourself, stepping forward to assess the situation. See this wise self considering the pros and cons, evaluating the situation objectively, and responding thoughtfully.
“Repeat the phrase ‘I respond, not react’ to yourself, feeling more confident and in control. You are now in charge of your reactions, and you can choose how to respond to any situation.
“Imagine this wise, calm self speaking to you in a soothing voice, ‘You are strong, you are capable, and you are in control of your reactions.’ Repeat this phrase to yourself, feeling more empowered and confident.”
Reinforcement
“Remember, you are in control of your reactions. You can choose to pause, reflect, and respond thoughtfully to any situation. You are no longer controlled by impulsive emotions or reactions.
“Repeat the phrase ‘I am calm, I am thoughtful, and I am in control’ to yourself, feeling a sense of pride and accomplishment. You are now more aware of your reactions, and you can make conscious choices to respond more thoughtfully.
“As you slowly return to a state of full awareness, remember to take this sense of control with you, carrying it into your daily life. You are now more mindful, more thoughtful, and more in control of your reactions.”
Counting Up
“Now, slowly count up from 1 to 10, feeling more alert, more awake, and more in control of your reactions with each number. When you reach 10, you’ll be fully awake, refreshed, and ready to take on your day with confidence and self-control.”
Remember to record yourself reading this script and listen to it regularly, especially when you want to improve your emotional control and respond more thoughtfully to life’s challenges.
