FREE guided hypnotherapy, with Stanford psychiatrist Dr Spiegel

Summary

Dr. David Spiegel Wilson, a professor and associate chair at Stanford University, introduces a self-hypnosis technique to enhance confidence and manage stress. The script guides viewers through relaxation exercises, visualizing a stress-free environment, and problem-solving strategies. It emphasizes the importance of maintaining a relaxed body while addressing stressors mentally. The exercise concludes with a method to exit self-hypnosis, encouraging regular practice for better stress management. For further insights into hypnosis, viewers are directed to download 'revery' and subscribe for more information.

Takeaways

• 🧘‍♂️ The speaker is Dr. David Spiegel Wilson, a professor and associate chair at Stanford University School of Medicine, and co-founder of Rivy.
• 🛌 The script provides a guided self-hypnosis experience designed to build confidence and manage stress.
• 👁️‍🗨️ The process begins with a physical relaxation exercise, instructing the listener to close their eyes and breathe deeply.
• 🤲 The listener is asked to visualize a hand floating like a balloon to signal readiness to concentrate.
• 🌬️ Breathing exercises are used to further relax the body, emphasizing diaphragmatic breathing.
• 🧘‍♀️ The script encourages the use of imagination and memories to enhance relaxation and well-being.
• 🎥 An imaginary screen is introduced to visualize a pleasant scene and later to address stressors.
• 🤔 The listener is guided to divide the imaginary screen, using one side to visualize a stressor and the other to brainstorm solutions.
• 💪 The exercise aims to build confidence in managing anxiety by facing problems while maintaining physical comfort.
• 🔄 The script emphasizes the importance of regular practice to improve the ability to handle stressors.
• 🔢 The self-hypnosis state is exited by counting backward from three, with a focus on maintaining the learned techniques.

Q & A

Who is Dr. David Spiegel Wilson?

Dr. David Spiegel Wilson is a professor and Associate Chair of Psychiatry and Behavioral Sciences at Stanford University School of Medicine and a co-founder of Rivy.

What is the purpose of the exercise led by Dr. Wilson in the script?

The purpose of the exercise is to guide individuals through self-hypnosis to build confidence and better manage stress.

What is the first step Dr. Wilson instructs listeners to do in the exercise?

The first step is to get comfortable and, on one, to look up, which is the cue for the next instruction.

How does Dr. Wilson suggest closing one's eyes during the exercise?

Dr. Wilson suggests slowly closing one's eyes on two, after looking up and taking a deep breath.

What is the significance of floating one's hand like a balloon?

Floating one's hand like a balloon serves as a signal to oneself and to Dr. Wilson that the individual is ready to concentrate and has achieved a relaxed state.

What type of breathing exercises does Dr. Wilson recommend for further relaxation?

Dr. Wilson recommends diaphragmatic breathing exercises, which involve inhaling through the nose, starting with the belly, expanding the chest, and then exhaling slowly through the mouth.

How does Dr. Wilson suggest using imagination to enhance relaxation?

Dr. Wilson suggests imagining oneself floating in a bath, a lake, a hot tub, or space, with each breath becoming deeper and easier, to enhance relaxation.

What is the method Dr. Wilson uses to help individuals manage stress in the script?

Dr. Wilson uses a method that involves visualizing a stressor on one side of an imaginary screen and then picturing a solution or action on the other side, helping to build confidence in managing stress.

What does Dr. Wilson advise for regular practice to manage stress?

Dr. Wilson advises practicing the self-hypnosis exercise regularly every day and anytime one starts to feel stressed, to reestablish the ability to face a stressor while managing the physical reaction to it.

How does Dr. Wilson guide individuals out of the self-hypnosis state?

Dr. Wilson guides individuals out of the self-hypnosis state by counting backward from three to one, with specific actions to take at each count, such as getting ready, rolling up the eyes, and opening them.

What is the final message from Dr. Wilson regarding the exercise?

Dr. Wilson hopes that the exercise was helpful and encourages individuals to learn more about how hypnosis can help change and improve their lives by downloading Revery and subscribing for more information about hypnosis.

Outlines

00:00

🧘‍♂️ Self-Hypnosis for Confidence and Stress Management

Dr. David Spiegel Wilson, a professor and associate chair of Psychiatry and Behavioral Sciences at Stanford University School of Medicine, introduces a self-hypnosis exercise aimed at building confidence and managing stress. The process begins with a relaxation technique involving deep breathing and visualization to create a sense of floating and comfort. Participants are guided to imagine a pleasant scene and then to mentally divide a screen into two halves: one for visualizing a stressor and the other for brainstorming solutions. This exercise is designed to help individuals learn to face stressors without physical reactions and to enhance their problem-solving abilities, thus building confidence in managing anxiety. It is suggested to practice this regularly to improve stress response and overall well-being.

05:00

🛑 Exiting Self-Hypnosis and Further Learning

The script concludes with instructions on how to exit the self-hypnosis state by counting backward from three to one, which involves preparing to come out of the state, rolling up the eyes with eyelids closed, and then opening them while bringing the hand back down and making a fist. The purpose of this exercise is to help individuals manage stressors more effectively by using their brain and body in tandem. Dr. Wilson emphasizes the importance of learning to deal with stressors calmly and confidently. For those interested in further exploring the benefits of hypnosis, the script suggests downloading the 'revery' app and subscribing for more information on how hypnosis can improve and change one's life.

Keywords

💡Self Hypnosis

Self hypnosis is a therapeutic technique where an individual guides themselves into a state of deep relaxation and heightened focus, often used to address various psychological and emotional issues. In the video's theme, self hypnosis is central to building confidence and managing stress. Dr. David Spiegel Wilson uses self hypnosis to help the viewer enter a relaxed state and mentally practice dealing with stressors.

💡Confidence

Confidence refers to a feeling of self-assurance and belief in one's abilities. In the context of the video, confidence is a goal that the self hypnosis exercise aims to enhance. By visualizing and mentally rehearsing stress management, the individual is encouraged to develop a stronger sense of self-assurance in their ability to handle stress.

💡Stress Management

Stress management involves the strategies and techniques used to deal with pressures or challenges in one's life. The video's content focuses on using self hypnosis as a method of stress management. Dr. Wilson guides the viewer through a process to visualize stressors and problem-solve, which is intended to help manage the physical and emotional responses to stress.

💡Diaphragmatic Breathing

Diaphragmatic breathing is a type of deep breathing that engages the diaphragm muscle, allowing for fuller inhalation and exhalation. In the script, this technique is used as part of the relaxation process during self hypnosis, helping the viewer to further relax their body and prepare for the stress management exercise.

💡Imagination

Imagination is the faculty or action of forming mental images or concepts of external objects. In the video, imagination is utilized as a tool for relaxation and visualization. The viewer is encouraged to imagine pleasant scenes and floating sensations to enhance their relaxation and to visualize solutions to stressors.

💡Visualization

Visualization is the process of creating mental images or scenarios to help achieve a desired outcome. The script instructs the viewer to visualize a screen where they can see and address stressors, as well as brainstorm solutions. This technique is integral to the self hypnosis process for building confidence and managing stress.

💡Problem Solving

Problem solving is the ability to analyze a difficult situation and come up with a solution. In the context of the video, problem solving is a key component of the self hypnosis exercise. The viewer is guided to use the right side of their mental screen to brainstorm ways to deal with the stressors visualized on the left side.

💡Physical Reaction

Physical reaction refers to the body's response to a stimulus, such as stress. The video emphasizes the importance of managing one's physical reaction to stress, such as by maintaining a relaxed state and controlled breathing, which is part of the self hypnosis exercise.

💡Stressors

Stressors are the external or internal factors that cause stress. In the script, Dr. Wilson instructs the viewer to visualize a stressor on one side of their mental screen, which is a step in the process of learning to manage stress by acknowledging and addressing these factors.

💡Revery

Revery is an app mentioned in the video that presumably provides tools or guidance related to hypnosis and stress management. It is suggested as a resource for those who wish to learn more about how hypnosis can help change and improve their lives.

Highlights

Introduction of Dr. David Spiegel Wilson as a professor and co-founder of Rivy.

Purpose of the session: to experience self-hypnosis for building confidence and managing stress.

Instructions to get comfortable and prepare for the exercise.

Guidance on looking up, closing eyes, and deep breathing to initiate relaxation.

Using imagination to visualize a pleasant scene for enhanced relaxation.

Breathing exercises for further relaxation of the body.

Technique of dividing the mental screen to manage stress and visualize problem-solving.

Learning to picture stressors without physical reactions.

Building confidence by facing problems with a relaxed body and brainstorming solutions.

Daily practice of the exercise to improve stress management and confidence.

Approach to handle stress by admitting it and using self-hypnosis for better control.

Counting backwards as a method to exit the self-hypnosis state.

Final instructions to open eyes and complete the exercise.

Emphasis on learning to use the brain and body to manage stressors effectively.

Invitation to download Revery for more on how hypnosis can help improve life.

Encouragement to subscribe for more information about hypnosis.

Transcripts

hi I'm Dr David Spiegel Wilson professor

and Associate chair of Psychiatry and

Behavioral Sciences at Stanford

University School of Medicine and

co-founder of

rivy now what I'm going to do is give

you an experience of what it's like to

use self hypnosis to help build your

confidence and better manage

stress so please get as comfortable as

you

can and on one I'm going to ask you to

do one thing look up on two I'll I'll

ask you to slowly close your eyes while

you're looking up and take a deep breath

and on three I'll ask you to let the

breath out your eyes relax but keep them

closed let your body float and then let

one hand or the other float up in the

air like a balloon so here we go ready

one look

up two slowly close your eyes and take a

deep

breath and three let the breath out let

your eyes relax but keep them closed and

let your body

float then let one hand or the other

float up in the air like a

balloon and that will be your signal to

yourself and to me that you're ready to

concentrate

good now first let's do some breathing

exercises that will help you to further

relax your

body inhale starting with your belly

through your nose

halfway

stop now expand your chest all the way

fill your lungs and then slowly exhale

through your

mouth again inhale through your nose

using your

belly

stop expand your chest and then slowly

exhale through your

mouth

one more time diaphragmatic

inhale

hold fill your lungs by expanding your

chest and then slowly exhale through

your

mouth now please notice how quickly and

easily you can use your imagination your

store of memories to help yourself and

your body feel

better to enhance it even more imagine

that your float in a bath a lake a hot

tub or just floating in

space each breath deeper and easier body

floating safe and

comfortable now what I'd like to help

you do now is enhance your confidence

and your ability to manage

stress and we'll do that together by

focusing on your body and working

upwards so the first thing to do is

picturing your mind's eye an imaginary

screen movie screen TV screen or a piece

of Clear Blue

Sky first picture a pleasant scene

somewhere you enjoy being Beach a bit a

lake a mountain Meadow or floating in

space and notice how good you can

feel now keeping your body floating

relaxed and comfortable as it is now

divide the screen in half and on the

left side of the screen picture one

thing that's causing you stress or worry

or anxiety right now but with this rule

no matter what you see on the screen you

keep your body floating safe and

comfortable each breath deeper and

easier slow exhale through your

mouth now please notice how you're

learning to picture a stressor without

letting your body get all caught up and

reacting to

it you're learning to control one aspect

of the stress

response now divide the screen in

half and use the right side of the

screen as your problem solving screen or

your brainstorming

area picture one thing you can do to

deal with the problem on the

left and notice how as you face the

problem with your body more

comfortable and as you begin to think of

something you can do about the

stresser you can build your confidence

in managing your

anxiety so this is an exercise to

practice regularly every day and anytime

you start to feel stressed don't fight

it admit it

but go into the state of self-

hypnosis and reestablish your ability to

face a stressor while you're managing

your physical reaction to it and then

helping your brain figure out a better

approach to the

problem so you can emerge from dealing

with a stressor feeling more calm

collected and confident that you can

deal with

it right now we'll come out of the state

of self- hypnosis by counting backwards

from three to one on Three you'll get

ready on two with your eyelids closed

roll up your eyes one let your eyes open

hand float back down make a fist open

and that will be the end of the exercise

ready three two

one good now please notice how you

you're learning to use your brain and

your body to manage stressors

better I hope you found this helpful if

you'd like to learn more about how

hypnosis can help you change and improve

your life download revery and if you'd

like more information about hypnosis

please subscribe