Self-Hypnosis and Social Anxiety Script
The following is an example of how to use self-hypnosis when overcoming social anxiety. This script you can use or ad-lib. It does not matter, as long as you relax your mind and body.
First of all, find a place to sit or lay down. Loosen your clothes and take five long deep breathes. When you exhale, tell yourself that your social anxiety is going away. Make sure you fill your lungs completely when you inhale.
Now, once this is done, you can now start relaxing your body. Let's start with your forehead and relax the muscles there and also in your face. Now let this relaxation feeling travel down to your neck (which is one of the most important muscles to "let go"), relaxing it. Now this beautiful relaxing feeling turns into a warmth that travels down to your stomach and around to your back.
Your upper body should now feel a warmth and a relaxing sensation. Your lower body comes next starting with your legs. Start relaxing them as well and let this warm feeling glide down to your calves and then eventually to your feet. Your whole body should now be relaxed. Remember to breathe deeply every now and then so you can fall further into a deep relaxation.
Now it is time to relax your mind. How you will do this is by picturing yourself on a beach. Watch the waves come in while feeling the sun's warmth on your back. Feel the ocean breeze on your face. Also, feel the beautiful white sand between your toes. Now picture this for the next ten minutes, and if a negative thought comes into your mind - banish it right away. Now tell yourself that all your social anxieties are now gone and you will live your life free from fear.
Once you are done relaxing your mind, you will now want to concentrate on your social anxiety. Let's just say you are afraid to talk to people one on one. You then picture yourself talking to a person that you personally know (and are nervous around). See yourself speaking very confidently to this individual and see his/her reaction to what you are saying as very interested. See the individual nodding in agreement with you. The person actually admires you and accepts what you are saying.
Now, you are almost finished with your session. All you have to do is count yourself out. Just tell yourself that on the count of three, you will wake up and feel refreshed. One – you are now waking up. Two - you are feeling more and more confident. Three - open your eyes, you are now awake.
Now, do this type of script three times a day, every day, for the next three months. You should see an improvement at the end of three months and also small improvements during the ninety days. If you do quit hypnosis, you might suffer a setback. So it’s best to keep doing self-hypnosis after the three month period.