A woman sat across from me at a wellness center and told me she struggled with anxiety. I asked her to do something strange. “Push the feeling up. Take it to a 10.”
She did. Her shoulders rolled forward. Her arms pulled in. She looked smaller and tighter in a matter of seconds.
Then we worked together to bring it down. A few minutes later, the feeling was gone.
In that room, she learned she could turn the feeling up. She learned she could turn it down, because her hand was on the dimmer switch the whole time.
Anxious feelings run on a dimmer
Most people think of anxiety as an ON/OFF switch. You either have it or you don’t.
My teacher, Mike Mandel, taught it a different way. Anxious feelings work like a dimmer switch. And like a dimmer switch, when it’s turned all the way up, it’s all you can see. And when it’s dialed down, the feeling isn’t as bright. Because the intensity shifts, with practice, you can train your body to respond at the appropriate level for you.
The feeling follows a loop:
- The trigger. An email, a crowded room, or a thought at 2 a.m. sets off a sense of threat. Your attention narrows. Your body shifts into fight, flight, or freeze. Your heart races, your chest tightens, your breath gets shallow.
- The behavior. You do something to make the feeling stop. You leave the room, check your phone, ask someone if everything’s okay, rehearse the conversation for the tenth time, or freeze in place.
- The outcome. The feeling eases for a moment. That relief teaches your brain to run the same pattern next time the trigger shows up.
Each part of the loop has its own volume. Each part responds to a skill. Learn the skills, and you learn to turn the dial.
How hypnosis helps
Hypnosis is focused attention. The American Psychological Association describes it as a state of narrowed focus and heightened response to suggestion. You stay aware. You stay in charge. Nobody takes over your mind.
In that focused state, you practice skills faster. I teach clients a set of tools that include breathwork, EFT tapping, somatic techniques, and self-hypnosis.
The research supports this work. A 2019 review of 17 controlled trials found hypnosis produced a large drop in anxiety compared with control groups, and the gains held at follow-up. The authors found results in line with established psychological treatments.
Hypnosis works alongside your care team
Hypnosis is not a replacement for therapy or medical care. I don’t diagnose or treat mental health conditions. I teach skills for managing anxious feelings, and I work alongside your doctor or therapist.
Here is how the pieces fit:
- Your doctor rules out physical causes. Thyroid problems, caffeine, new medications, poor sleep, and some heart and breathing conditions all mimic anxiety. New physical symptoms deserve a checkup first.
- Your therapist treats anxiety disorders, trauma, panic disorder, and OCD. These need a licensed professional.
- Hypnosis gives you skills to practice between appointments, plus personal audio recordings for home.
If you take medication, keep taking it as prescribed. Talk to your prescriber before any change.
At our first meeting, I screen for anything outside my scope. If you need more support than coaching offers, I’ll tell you plainly and help you find it. A referral is part of good care.
If you are in crisis
If you’re having thoughts of suicide or feel unsafe, call or text 988. The 988 Suicide and Crisis Lifeline answers 24 hours a day, 7 days a week, anywhere in the United States. You can also chat at 988lifeline.org.
Veterans, press 1 after dialing 988 to reach the Veterans Crisis Line.
If you have chest pain, trouble breathing, or feel you might faint, call 911.
Find your dial
You built this response over time. You can learn to turn it down. Most people feel no control at the start. Control comes with practice, and the first proof often shows up in the first session.
I see clients in person in Radcliff and Elizabethtown, and online through Zoom. If you’d like to talk about whether this fits you, book a free Discovery Call.
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