How Can Self-Hypnosis Reduce Headaches?

As a Licensed Psychotherapist, I trained in clinical hypnosis. Hypnosis can be thought of as a “coned down” focus of attention, using the metaphor of an ice cream cone which tapers down to a smaller point from a larger area where the ice cream sits.

For example, if your mind is thinking about your job, your lunch, economics, your family and friends, that would be an example of large focus of attention. To “cone it down”, you might take a deep breath in, and visualize a scene that brings you a feeling of comfort and safety. For some people, it may be a beach scene, for others it may be a picture of an afternoon with their family at home or at a park. Whatever it is for you, visualize it, taking in as many senses as possible, such as the visual images, any sounds, smells, tastes or sensations of touch, such as the warm sun against your skin.

There are a number of types of headaches, and the technique I will describe here will not work for all headaches. As always, check with your doctor. Here is a simple technique: After you guide yourself (called “Self Hypnosis”) to a comforting visualization, as I describe above, then shift your focus of attention to your headache. Think of this as a sensation, rather than as pain.

At this point, the headache may already be reduced. To reduce it further, allow your mind to visualize the headache to the best of your ability. Some people see their headache like a black boulder, some see it as a tight strap, like a belt around their forehead, or any number of other colors or images.

Ask yourself what is the shape and color of the discomfort in your head. Allow whatever image you visualize to be acceptable. There is a theory that “what we resist, persists.” By visualizing, or feeling the headache without trying to change or control it, you may find that it shifts and changes on its own, eventually and in a short time, going away completely. Ask yourself periodically, “What does the discomfort look or feel like, now?” Allow a few moments to go by, and ask yourself that question again.

It is helpful if you rate your headache on a scale of 1-10 before you begin the exercise, and rate it again after you re-alert yourself from the visualization. When you re-alert, always alert gently and slowly.

I would appreciate any replies to this blog article, letting me know how it works for you. Again, please see your doctor for any severe or persistent headache.