Free Rational Emotive Therapy Hypnosis Script [PDF]

RET is used in hypnosis as a direct way to confront irrational beliefs. In RET, the problem is that we feel the way that we think. If we think anxious, we will feel anxious. The following script is adapted from a transcript provided by Albert Ellis. Ellis writes that he provided clients with a ten minute recording of progressive muscle relaxation, followed by ten minutes of RET instruction. This was designed to show the client that they had a few irrational beliefs that were creating a major problem. By disputing these irrational beliefs, they would change their feelings and change self-defeating behaviors. He instructed his clients to listen to it daily, finding that many of them benefitted from the single recorded session. The authoritarian language of this early 1970’s script would probably be tempered with different language choices in the current era, but is a good example of direct confrontation as a strategy for changing beliefs.

Adapted Script

You will remember everything I tell you and when we are done with this session, you are going to feel very positive. You will remember and use what you hear. You will use it to put away all of your anxiety and all of your anxiety about your anxiety. Whenever you feel anxious, you will remember what you are being told right now and you’re going to fully focus on it and do exactly what we’re talking about. You will relax and get rid of your anxiety.

You’re not going to get rid of it because you try, but rather because you are replacing the irrational beliefs with rational beliefs. Whenever you get anxious about anything, you’re going to realize that the reason you’re anxious is because you are saying things like, “I must succeed! I must succeed! I must do this, or I must not do that!” You will clearly see and fully accept that your anxiety comes from your self-statements. It doesn’t come from the world outside. It does not come from other people. You make yourself anxious by demanding that something must go well or must not exist. It’s your demand that makes you anxious. It’s always you and your self-talk. But because you control it, you can change it.

You’re going to realize, “I make myself anxious. I don’t have to keep making myself anxious. If I give up my demands, my musts, my shoulds, and my thoughts and really accept things as they are, then I won’t be anxious. I can always make myself unanxious and less tense by giving up my musts and relaxing. I can want and wish for things, but not need, insist, or demand them.”

You’re going to keep telling yourself, “I can ask for things. I can wish. However, I do not need what I want. I never need what I want! There is nothing I must have and nothing I must avoid, including my anxiety. I’d like to get rid of this anxiety. I can get rid of it. I’m going to get rid of it. But if I tell myself, ‘I must not be anxious! I must not be anxious! I must be unanxious!’ then I‘ll be anxious.”

“Nothing will kill me. Anxiety won’t kill me. There are lots of unpleasant things in the world that I don’t like, but I can stand them. I don’t have to get rid of them. If I’m anxious, I am anxious and it is too damn bad! I control my emotional destiny as long as I don’t feel that I have to do anything or that I have to succeed at anything.”

We offer a wide range of free hypnosis scripts. Each script has its own unique style, so there’s bound to be something that resonates with you. Our scripts are carefully crafted by professional hypnotherapists. They incorporate proven techniques and language patterns designed to facilitate deep subconscious change.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own self-hypnosis, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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