Did you know that you can stop anxiety attacks with self-hypnosis? I'm not talking about swinging a pocket watch in front of your eyes and repeating “I am getting sleepier and sleepier …” During a panic attack, your rational mind is under siege and difficult to access. But because hypnotherapy works on your subconscious mind, you can use it to calm yourself with a simple physical trigger.

Not everyone is a good candidate for hypnotherapy. Fortunately, you do not need to spend hundreds of dollars on a hypnotherapist to see if this technique will work for you. You can try this simple self-hypnosis script anytime to help you stop anxiety attacks.

1. Get comfortable

First get as comfortable as possible, but not so much so that you'll fall sleep. Try lying on the floor arms at your side or sitting in a straight backed chair with your hands in your lap. If you have time, close your eyes and focus on relaxing each part of your body one by one starting with your head and working down to your toes.

2. Start the journey

Hypnotherapy helps to stop anxiety by creating an experience of deep calm you can return to any time with a simple trigger. Begin by picturing the most relaxing place you can imagine. It may be a warm beach or a babbling forest stream. Whatever your scene, make sure your whole body and mind can feel at ease there.

Now comes the most important part of using hypnotherapy to stop anxiety. Here you begin descending step-by-step into your scene and experience of relaxation. The most effective way is to record yourself narrating this decent so you can listen to it at this time. With a little bit of focus, however, you can also do this part in your mind. Be sure to take your time and do not rush through any of the steps.

3. Count down

Begin by picturing yourself in a peaceful garden. The experience can be as viable as you like since it will help prepare yourself for the journey to the truly special place you visualized earlier. Then imagine a set on ten steps leading down from the garden to your special place. Take each step slowly counting each one as you go. With every step tell yourself that you are getting more and more relaxed. The key to using hypnotherapy to stop anxiety is to take your time and let your body and mind settle into the calm and peace you are creating.

4. Create a trigger

By now you've reached the tenth garden step and walked at your perfect paradise. You are completely safe here and can return whenever you want. Take some time to hear, see and feel the deep peace of this place whether it's the wind in the trees or the water lapping on the beach. Then put it into words. “I am peaceful, happy and perfectly in control of my life. Use your own words if you need to. Then, when you're ready, pinch the fold of skin between your thumb and first finger on your right hand. If you're pregnant, pinch your thumb instead. Then repeat, “I am peaceful, happy and perfectly in control of my life. I easily cope with everything that happens. I can relax at will simply by pinching my right hand and thinking of this place.”

5. Come back

When you're ready, imagine yourself returning to the steps with the awareness that you can come back here any time you want. Count slowly from ten down to zero as you climb the steps and let the sounds of the everyday world return to you. When you finish counting you should feel calm and relaxed. Now, the next time you want to stop anxiety or a panic attack, just pinch the fold of skin between your thumb and first finger on your right hand and you'll return to the calm and peace of the special place you've created for yourself.