Who might benefit from learning hypnosis – and when might you suggest it?
I’m a person who doesn’t really try changing my own pain intensity very often, and most of the people I’ve worked with in therapy are also in the stage of wanting to learn how to live alongside their pain. However, there are some times when modulating pain intensity can be a really helpful part of even this phase of learning to live well with pain.
I haven’t found any clinical guidelines suggesting when it might be good to introduce hypnosis, so this is my own clinical reasoning. Remember I work with a particular group of people, and I have my unique approach and practice in pain management, so this reasoning may not resonate with you!
Hypnosis, for those who respond well, offers effective pain reduction (up to 40% for some, and on average, around 27 – 30% reduction), but it also offers effects other than reduced pain. Depending on the suggestions made during hypnosis, a person might feel pain as less distressing or intrusive, so that while pain is still intense it doesn’t bother them as much (see Jensen, 2011).
In my experience, hypnosis is great for pain reduction if the pain is likely to be short-term, or if the pain reduction from hypnosis doesn’t need to be long-lasting. The pragmatic reason for these suggestions is that hypnosis does take some effort both to learn, and to sustain. When thinking about reducing distress and the intrusive qualities of pain, I suspect these might be more about attention and interpretation and so I think developing a longer period of practice using hypnosis as a regular part of life is a good approach.
What does this mean?
Well, if someone has neuropathic pain with the nasty electric shock jolts from the blue, and the weird burning, tingling background pain, I like to teach self-hypnosis with an emphasis on feeling distant from the electric shock pains. My aim is to help the person experience less intrusion of these random intermittent pains, so they don’t get as caught up in the physiological arousal/sympathetic nervous system wind-up, and can calm their nervous system down quickly. This helps reduce the time these electric shock pains take up in a person’s day, and helps reduce the background nervous system irritability that in turn, seems to provoke and create the conditions for them to escalate.
The words and phrases I use will differ depending on the individual, but I suggest things like ‘you might notice a random electric shock feeling but it’s like it’s playing in the distance, maybe happening to someone else, or like in a dream and through mist.’ I add phrases like ‘you might notice a shock and each time you do, your body automatically remembers to breathe out and feel the contact of your feet on the ground, or your body on the chair, and you can quickly return to what really matters, what you were doing…’
Short-term use
If the person experiences period pains, then hypnosis to reduce pain intensity can be very helpful – it’s usually short-term, over a day or two, and hypnosis is easier to use through this time. In these cases, hypnosis that aims to reduce pain intensity and replace it with a more comfortable sensation can be good. For example, I might suggest ‘when you notice that deep gripping pain, you can also notice your lower back contacting the surface of the chair or bed, like a warm supporting hug, allowing that hard hot pain to melt into the gentle warmth of the hug as you feel the support of the chair or bed.’
Daily life use
Physical cues can be great for helping people access their hypnotic experience quickly. One of my favourites is simply holding finger and thumb together in a pinch. I introduce this during a hypnosis session, usually towards the end of the session before returning to everyday life. I invite the person to hold their finger and thumb in a pinch, and breathe in, hold it for a moment, then breathe out and let their finger and thumb relax. As we practice this several times, I suggest that the more firmly they press their finger and thumb together, the more they experience the peace and comfort of their hypnosis session, and the breath out will bring this relaxed experience into the present moment. I leave them with a post-hypnotic suggestion that every time they notice they’re feeling pain, or tension, they will press their finger and thumb together, take a breath in and hold it for a moment, then breathe out and relax and they’ll feel this wonderful sense of calm and comfort.
How can hypnosis be self-management?
Well, because hypnosis is a state, an experience, and not something done TO a person, I believe it’s something each person can learn for themselves. I work hard to teach people how to achieve self-hypnosis so they can implement it whenever and wherever they like. At the same time, I also often use recordings (people get given a recording of the session we did together so they can practice at home), and I personally used a recorded session for myself years ago when having trouble with sleep.
Want to try some hypnosis yourself?
Grab a phone and record yourself using this free and fairly standard hypnosis script (click). You’ll notice there are four main sections: the Induction, Deepening, Subject, and Awakening.
The induction guides you towards focusing your attention only on your voice, and also adds some ideas about deeply relaxing, still being able to attend to important things, but essentially becoming calm and comfortable.
Deepening brings your attention even more into the ‘trance’ state, or the point where you’re more open to suggestions.
The subject is all about what you want to achieve during this session – perhaps it’s sleep, perhaps it’s an efficient way to restore your energy, maybe it’s having pain not feeling as disruptive. It’s the time you can either rest in the calm of a trance, or add suggestions to help you experience what it is you want.
The awakening is the part where you bring yourself back to everyday life, becoming more aware of what’s going on around you, and yet also bringing back with you the sense of calm and comfort you experienced during your session.
Make sure your environment is quiet. Slow your voice down a bit. Give yourself lots of time between phrases. As you bring yourself back to everyday life, you might want to put some energy into your voice and quicken the pace a bit.
This script should take around 20 minutes to do. Enjoy!
Bicego, A., Rousseaux, F., Faymonville, M. E., Nyssen, A. S., & Vanhaudenhuyse, A. (2022). Neurophysiology of hypnosis in chronic pain: A review of recent literature. American Journal of Clinical Hypnosis, 64(1), 62-80. https://doi.org/10.1080/00029157.2020.1869517
Jensen, M. P. (2011). Hypnosis for Chronic Pain Management: Therapist Guide. https://doi.org/10.1093/med:psych/9780199772377.001.0001
Langlois, P., Perrochon, A., David, R., Rainville, P., Wood, C., Vanhaudenhuyse, A., Pageaux, B., Ounajim, A., Lavalliere, M., Debarnot, U., Luque-Moreno, C., Roulaud, M., Simoneau, M., Goudman, L., Moens, M., Rigoard, P., & Billot, M. (2022). Hypnosis to manage musculoskeletal and neuropathic chronic pain: A systematic review and meta-analysis. Neurosci Biobehav Rev, 135, 104591. https://doi.org/10.1016/j.neubiorev.2022.104591