PROFESSIONAL HYPNOTHERAPY HEALING SCRIPT
Anxiety, Depression & Panic Attacks
Approximate session length: 45 minutes
Therapeutic focus:
Anxiety • Panic attacks • Stress • Overthinking • Catastrophic thinking • Emotional overwhelm • Depressive thoughts • Low motivation • Hopelessness • Self-confidence • Emotional regulation • Inner calm • Resilience • Ego strengthening • Future pacing
1. PRE-SESSION THERAPEUTIC FRAME
Before beginning hypnosis, establish rapport and assess the client’s current emotional state.
Explore:
- Current anxiety level from 0–10.
- Frequency, duration and intensity of panic attacks.
- Physical symptoms experienced during panic.
- Common anxiety triggers.
- Sleep patterns.
- Depressive symptoms.
- Motivation and daily functioning.
- Current stressors.
- Existing coping strategies.
- Current medical or psychological treatment.
- Current medication, where relevant.
- Support network.
- Any history of trauma.
- Any suicidal thoughts, self-harm thoughts or concerns about personal safety.
If the client presents with acute suicidal intent, psychosis, severe instability, intoxication or an unexplained acute medical condition, routine hypnosis should not proceed until appropriate professional assessment has occurred.
Explain to the client:
“Today we are not going to try to force anxiety away.
We are going to teach your mind and body a different way of responding to anxiety.
We are going to help you recognize the early signs of panic, calm your nervous system, challenge frightening thought patterns and reconnect with a sense of strength, hope and control.
You don’t have to become a person who never feels anxiety.
You are going to become a person who knows what to do when anxiety appears.”
Ask:
“If this session could give you one meaningful change, what would you most like that change to be?”
Allow the client to answer.
2. PRE-INDUCTION
“Before we begin, I want you to understand something important.
You remain in control throughout this experience.
You don’t have to do anything that feels uncomfortable or inappropriate for you.
You can hear my voice.
You can move if you need to.
You can open your eyes whenever you choose.
Hypnosis is not about losing control.
It is about developing greater control over your attention, your thoughts, your emotions and your responses.
And today, you are going to give yourself permission to pause.
Permission to breathe.
Permission to rest.
Permission to stop carrying everything for a few moments.
There is nothing you need to solve right now.
Nothing you need to prove.
Nothing you need to accomplish.
For these next few moments…
you simply allow yourself to be here.”
Pause.
“Your mind has been working hard.
Perhaps too hard.
Thinking.
Planning.
Worrying.
Predicting.
Replaying.
Preparing.
Trying to protect you.
And today, you can give that mind permission to rest.”
3. INITIAL BREATHING
“Take a comfortable breath in…
And slowly allow the breath to leave your body.
Again…
breathing in gently…
and breathing out slowly.
There is no need to force the breath.
Simply allow it to become comfortable.
And each time you breathe out…
allow your body to release a little tension.
You don’t have to make yourself relax.
Simply allow relaxation to happen.”
Pause.
“Notice the physical support beneath you.
Notice the weight of your body.
Notice the surface supporting you.
And allow yourself to become increasingly aware of the present moment.”
4. LONG RELAXATION INDUCTION
“Now bring your attention to your forehead.
Allow the muscles of your forehead to soften.
Allow the space around your eyes to become comfortable.
Your eyelids can become pleasantly heavy.
Your jaw can loosen.
Your tongue can rest.
And the muscles around your mouth can soften.
Allow your neck to relax.
Allow your shoulders to drop.
Imagine that you have been carrying a heavy weight on your shoulders…
and now…
for a while…
you can put that weight down.
Your arms can become heavier.
Your hands can become softer.
Your fingers can relax.
Notice your chest.
Notice your breathing.
And without trying to control it…
simply allow your breathing to find its own comfortable rhythm.
Notice your stomach.
Your back.
Your hips.
Your thighs.
Your knees.
Your calves.
Your ankles.
And your feet.
And with every breath…
you can allow another layer of unnecessary tension to leave.”
Pause.
“Your body has been protecting you.
Your anxiety may have been your body’s attempt to keep you alert.
Your racing heart…
your tense muscles…
your rapid thoughts…
your increased awareness…
all may have developed as attempts to protect you.
So rather than fighting your body…
you can begin to thank it.
‘Thank you for trying to protect me.’
And now…
‘You don’t need to be on maximum alert all the time.’
‘You can learn a calmer way.’”
Pause.
5. DEEPENER
“In a moment, I will count slowly from ten down to one.
With every number…
you can allow yourself to become more deeply relaxed.
Ten…
settling.
Nine…
letting go.
Eight…
allowing the body to become heavier.
Seven…
allowing the mind to become quieter.
Six…
breathing comfortably.
Five…
going deeper into relaxation.
Four…
releasing unnecessary tension.
Three…
deeper still.
Two…
quiet…
calm…
comfortable.
One…
deeply relaxed.”
Pause.
“And there is nothing you need to do.
Nothing you need to force.
Simply allow yourself to experience this moment.”
6. SAFE PLACE
“Now imagine a place where you feel peaceful.
It can be a real place.
It can be somewhere you remember.
Or it can be somewhere completely created by your imagination.
Perhaps it is beside the ocean.
Perhaps it is in a peaceful forest.
Perhaps it is on a mountain.
Perhaps it is a beautiful garden.
Perhaps it is a quiet room.
Or somewhere completely unique to you.
Allow that place to appear now.”
Pause.
“Notice what you can see.
Notice the colors.
Notice the light.
Notice the temperature.
Notice the sounds.
Perhaps there is a gentle breeze.
Perhaps you hear water.
Perhaps you hear birds.
Perhaps there is beautiful silence.
And notice what happens inside you as you remain there.
Your breathing becomes easier.
Your muscles become softer.
Your mind becomes quieter.
This is your Safe Place.
A place you can return to in your imagination whenever you need to reconnect with calm.”
Pause.
“And now choose a simple physical anchor.
Perhaps gently touching your thumb and finger together.
Perhaps placing your hand over your heart.
And associate that gesture with this feeling.
Calm.
Grounded.
Present.
Safe enough in this moment.
So that whenever you use this gesture…
and take a comfortable breath…
your mind can remember:
‘Come back to the present.’
‘Come back to your breath.’
‘Come back to yourself.’”
7. UNDERSTANDING ANXIETY
“Now allow your unconscious mind to understand something important.
Anxiety is an alarm system.
The purpose of an alarm is to alert you.
But an alarm can sometimes become overly sensitive.
It can respond to possibilities as though they are certainties.
It can respond to thoughts as though they are events.
It can respond to memories as though they are happening now.
And it can respond to uncertainty as though uncertainty itself is danger.
So from today forward…
you can begin to recognize the difference between:
A thought…
and a fact.
A possibility…
and a certainty.
A feeling…
and a prediction.
You don’t have to believe every thought simply because your mind produces it.”
Pause.
“When your mind says:
‘What if something goes wrong?’
You can respond:
‘That is a possibility, not a certainty.’
When your mind says:
‘I can’t cope.’
You can respond:
‘I can take one step at a time.’
When your mind says:
‘Everything is going to go wrong.’
You can ask:
‘What do I actually know right now?’”
Pause.
“And that question creates space.
And inside that space…
you regain choice.”
8. PANIC ATTACK THERAPEUTIC WORK
“Now imagine that you begin to notice the early signs of panic.
Perhaps your heart begins beating faster.
Perhaps your breathing changes.
Perhaps your chest feels tight.
Perhaps your hands become sweaty.
Perhaps you feel dizzy.
Perhaps your thoughts begin racing.
And instead of immediately becoming frightened by those sensations…
you recognize them.
You say:
‘I recognize this.’
‘My body is activating its alarm system.’
‘I don’t have to make it bigger.’
‘I can breathe.’
‘I can stay present.’
‘I can allow the wave to pass.’”
Pause.
“Imagine the panic as a wave.
It rises.
It reaches its peak.
And then…
it falls.
Every wave changes.
Every sensation changes.
Every emotion changes.
And you can learn to allow the wave to move through you.”
Pause.
“You don’t have to fight panic.
You don’t have to run from panic.
You don’t have to fear the feeling itself.
You can breathe.
You can ground yourself.
You can observe.
You can allow.
And you can wait for the intensity to reduce.”
9. THE PANIC RESPONSE
“From today forward…
when you notice panic beginning…
you can remember four simple words:
Pause.
Breathe.
Ground.
Choose.
Pause.
Don’t immediately react.
Breathe.
Allow the breath to become comfortable.
Ground.
Feel your feet.
Notice your surroundings.
Choose.
Decide what is actually needed.”
Pause.
“Your new response becomes:
Trigger…
Pause.
Anxiety…
Breathe.
Fear…
Ground.
Thought…
Observe.
Then…
Choose.”
10. 5-4-3-2-1 GROUNDING
“When anxiety becomes intense…
you can return to your senses.
Notice five things you can see.
Four things you can physically feel.
Three things you can hear.
Two things you can smell.
One thing you can taste…
or imagine tasting.
And then remind yourself:
‘I am here.’
‘This is now.’
‘I am breathing.’
‘I can choose my next action.’”
Pause.
“This becomes a pathway back to the present.”
11. BREAKING CATASTROPHIC THINKING
“Anxiety often asks:
‘What if?’
What if this happens?
What if that happens?
What if everything goes wrong?
And your mind can become trapped inside an imagined future.
So from today…
when you notice the words ‘What if?’…
you can pause.
And ask:
‘What do I know?’
‘What am I imagining?’
‘What is within my control?’
‘What is outside my control?’
‘What is the next useful thing I can do?’”
Pause.
“You don’t have to solve the entire future.
You only have to respond to the next moment.”
12. DEPRESSION — COMPASSION AND ACCEPTANCE
“And now we gently turn toward another part of your experience.
The tiredness.
The sadness.
The emotional heaviness.
The lack of motivation.
The moments when getting out of bed feels difficult.
The moments when life seems empty.
The moments when you wonder whether things will ever change.
And instead of criticizing yourself…
you can begin to show yourself compassion.”
Pause.
“You have been carrying something difficult.
You don’t have to be ashamed of struggling.
You don’t have to pretend that everything is fine.
You are allowed to have difficult days.
You are allowed to feel tired.
You are allowed to ask for help.
And you can still move forward.”
Pause.
“Recovery does not require you to feel wonderful every day.
Sometimes recovery is simply:
getting up…
taking a shower…
eating something nourishing…
going outside…
speaking to someone…
doing one task…
resting…
and taking another breath.”
Pause.
“One small action is still movement.
One small step is still progress.
And you don’t have to see the entire staircase.
You only need to take the next step.”
13. RESTORING HOPE
“Allow yourself to imagine something simple.
Not perfect happiness.
Not a perfect future.
Just possibility.
Imagine that things can change.
Imagine waking one morning and noticing that your anxiety is a little quieter.
Imagine having more energy.
Imagine sleeping more peacefully.
Imagine laughing again.
Imagine connecting with people.
Imagine becoming interested in things again.
Imagine discovering that the future contains moments you cannot currently see.”
Pause.
“Hope does not always arrive as a feeling.
Sometimes hope begins as a decision.
‘I will take another step.’
‘I will give myself another chance.’
‘I will keep moving.’
‘I will allow help.’
‘I will not define my entire future by how I feel today.’”
14. EGO STRENGTHENING
“Now allow these suggestions to become deeply integrated.
You are more than your anxiety.
You are more than your depression.
You are more than your panic.
You are more than your difficult thoughts.
You are more than your difficult days.
There is a part of you that remains capable.
A part of you that can learn.
A part of you that can adapt.
A part of you that can heal.
A part of you that can become stronger.”
Pause.
“You can learn to trust yourself.
You can learn to listen to yourself.
You can learn to care for yourself.
You can learn to ask for help.
You can learn to set healthy boundaries.
You can learn to rest without guilt.
You can learn to act even when motivation is low.”
Pause.
“Every time you manage anxiety without catastrophizing…
you become stronger.
Every time you recognize a panic response and remain grounded…
you become stronger.
Every time you take one healthy action despite depression…
you become stronger.
Every time you choose compassion instead of self-criticism…
you become stronger.”
15. INNER CONTROL
“Imagine now that there is a circle around you.
Inside your circle are the things you can influence.
Your breathing.
Your attention.
Your choices.
Your thoughts.
Your responses.
Your boundaries.
Your actions.
Your communication.
Your self-care.
Who you ask for support.
Outside the circle are things you cannot completely control.
Other people’s opinions.
Other people’s behavior.
The past.
The future.
Unexpected events.
And you no longer need to spend all your energy trying to control what cannot be controlled.”
Pause.
“Bring your attention back to your circle.
Ask:
‘What can I do now?’
‘What do I need now?’
‘What is within my control?’
‘What is my next healthy step?’”
16. SELF-COMPASSION
“Now imagine speaking to yourself as you would speak to someone you deeply care about.
You would not tell them:
‘You’re weak.’
‘You’re useless.’
‘You should be over this.’
‘You shouldn’t feel this way.’
Instead…
you would probably say:
‘I’m here.’
‘You’re doing your best.’
‘You don’t have to do everything today.’
‘Let’s take this one step at a time.’
And now…
give that same compassion to yourself.”
Pause.
“Say internally:
‘I am worthy of compassion.’
‘I am worthy of patience.’
‘I am allowed to heal.’
‘I am allowed to ask for help.’
‘I don’t have to be perfect.’
‘I can begin again.’
‘I can take another step.’”
17. FUTURE PACING — ANXIETY
“Now imagine yourself tomorrow morning.
You wake up.
An anxious thought appears.
But this time…
you notice it.
You don’t immediately follow it.
You take a breath.
You place your feet on the floor.
And say:
‘One moment at a time.’
You continue with your morning.
You focus on what is actually happening.
Not what might happen.
Not what happened yesterday.
But what is happening now.”
Pause.
“Imagine yourself later that day.
Something triggers anxiety.
You recognize it.
Pause.
Breathe.
Ground.
Choose.
And you continue.”
18. FUTURE PACING — PANIC
“Now imagine yourself in a situation where you previously might have experienced panic.
Notice yourself becoming aware of the first signs.
Perhaps your heart beats faster.
And instead of thinking:
‘Something is terribly wrong’…
you think:
‘I recognize this.’
‘My body is reacting.’
‘I know what to do.’
You breathe.
You ground.
You remain present.
You allow the sensations to rise…
and fall.
And you discover something important:
You can experience anxiety without becoming overwhelmed by it.”
Pause.
“You can feel fear…
and remain present.
You can feel your heart beating faster…
and remain calm enough to respond.
You can experience uncomfortable sensations…
and remember that sensations change.”
19. FUTURE PACING — DEPRESSION
“Now imagine a morning when you don’t feel motivated.
Your old pattern may have been:
‘I can’t.’
‘I don’t want to.’
‘What’s the point?’
But now you respond differently.
You don’t demand that you feel motivated first.
You simply choose one small action.
You get up.
You open the curtains.
You drink water.
You shower.
You step outside.
You make a phone call.
You complete one task.
And each action becomes evidence:
‘I am capable of moving.’
‘I am capable of participating in my life.’
‘I am capable of taking care of myself.’”
Pause.
“One small action.
Then another.
And another.”
20. POST-HYPNOTIC ANCHOR
“Now return briefly to your Safe Place.
Feel the calm.
Feel the breathing.
And bring your thumb and finger together.
Take a comfortable breath.
And say:
Pause.
Breathe.
Ground.
Choose.
Allow this physical gesture to become associated with calm and control.
And from now on…
whenever anxiety begins…
you can use this anchor.
You can pause.
You can breathe.
You can ground.
And you can choose.”
Pause.
“Your unconscious mind can remember this response.”
21. POST-HYPNOTIC SUGGESTIONS
“From today forward…
you may begin noticing anxiety earlier.
You may become more aware of your thoughts.
You may become better at recognizing catastrophic thinking.
You may find yourself naturally taking slower breaths.
You may become more comfortable with uncertainty.
You may become more compassionate toward yourself.
You may find yourself responding rather than reacting.
You may discover that panic does not have the same power it once had.
And you may begin taking small actions even when motivation is low.”
Pause.
“You do not need to become fearless.
You are becoming capable.
You are becoming grounded.
You are becoming resilient.
You are learning that courage does not mean the absence of fear.
Courage means:
‘I can feel fear and still choose my next wise action.’”
22. INTEGRATION
“Allow everything you have experienced today to settle.
Your body has experienced relaxation.
Your mind has rehearsed new responses.
Your imagination has practiced calm.
Your unconscious mind has received new instructions.
And these patterns can continue developing naturally.
While you sleep.
While you rest.
While you move through your day.
You can continue learning.
You can continue changing.
You can continue healing.”
Pause.
“Remember:
Breathe.
Ground.
Pause.
Present.
Think.
Choose.”
23. AWAKENING
“In a moment, I will count from one to five.
At five, you will return to normal waking awareness.
You will feel alert.
Comfortable.
Grounded.
Present.
And refreshed.
One…
beginning to return.
Two…
becoming aware of your body.
Three…
taking a comfortable breath.
Four…
bringing your awareness back into the room.
Five…
eyes open when ready.
Awake.
Alert.
Present.
Grounded.”
Pause.
“Take your time.
Notice the room.
Notice your body.
Feel your feet.
Take one comfortable breath.
And allow yourself to return fully.”
24. POST-SESSION INTEGRATION
After the client is fully alert, ask:
“What did you notice during the session?”
“What part felt most meaningful?”
“What did you notice about your anxiety?”
“What did you notice about your body?”
“What would you like to practice this week?”
“What is one small change you are willing to make?”
Avoid pressuring the client to disclose anything they do not wish to discuss.
25. HOMEWORK — DAILY FIVE-MINUTE PRACTICE
Practice once or twice each day.
Step 1 — Breathe
Take several comfortable, slow breaths.
Step 2 — Ground
Identify:
5 things you can see.
4 things you can feel.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
Step 3 — Question the Anxiety
Ask:
“What do I actually know?”
“What am I predicting?”
“Is this a fact or a fear?”
“What can I control?”
“What is my next useful action?”
Step 4 — Use the Anchor
Touch thumb and finger together.
Take a breath.
Say:
“Pause. Breathe. Ground. Choose.”
Step 5 — Take One Healthy Action
Choose one:
- Take a walk.
- Shower.
- Eat something nourishing.
- Contact someone supportive.
- Go outside.
- Complete one small task.
- Rest appropriately.
- Spend time doing something meaningful.
- Practice the Safe Place.
26. PANIC ATTACK EMERGENCY CARD
The client can save this on their phone:
PAUSE.
I recognize anxiety.
I don’t have to make it bigger.
Breathe slowly and comfortably.
Feel my feet.
Look around me.
Notice where I am.
This is now.
I don’t have to solve everything right now.
What do I actually know?
What can I control?
What is my next useful action?
Pause. Breathe. Ground. Choose.
27. FINAL THERAPEUTIC CLOSING
“You are not required to solve your entire life today.
You only need to live this moment.
One breath.
One decision.
One action.
One day at a time.
Anxiety may visit…
but it does not have to become your master.
Panic may appear…
but you can learn how to respond.
Depression may make things feel heavy…
but you can continue taking small steps toward life.
You are not your symptoms.
You are not your thoughts.
You are not your worst day.
There is still possibility within you.
There is still strength within you.
There is still a capacity to learn, to grow, to connect and to heal.
And every small step counts.
Every breath counts.
Every healthy choice counts.
Every time you choose to continue…
you are strengthening yourself.
You can begin again.
You can take another step.
You can ask for help.
You can care for yourself.
And you can move forward…
one moment at a time.
For today…
that is enough.”
