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Free Self-Hypnosis Script to Stop Overreacting [PDF]

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Control and prevent exaggerated emotional reactions to life with this script.

“I stop overreacting to events and circumstances.

“In the past there were times when how I dealt with disagreeable people or situations was inappropriate and immature. Those outbursts of emotion were out of line, and led to unfortunate actions and embarrassment.

“From now on I take control of my emotions and stop overreacting. I use self hypnosis to regulate my expressions of emotion when confronted with any disagreeable person or situation.

“It’s as though there is a child within who represents the emotional part of me and I am its parent. We have a marvelous relationship. I enjoy observing the child express joy, frustration, sorrow, gratitude and a full range of human emotions. It is wonderful to feel and express healthy feelings. A range of healthy emotions make life dynamic and interesting.

“However, the child within sometimes behaves immaturely and needs reassurance and guidance. I know when the childlike part of me feels upset and I can sense when any emotions are inappropriate to the situation. Whenever I sense those inappropriate emotions, I calm my inner child by drawing and releasing a slow deep breath and repeating, ‘Take it easy. Everything is okay.’ When I do, that child within feels safe and any negative emotions come easily under my control.

“I imagine being in a restaurant and a beverage has spilled all over my clothes. I can sense the child within me feeling embarrassed and upset and that turbulent feelings are about to erupt. Just then, I take a slow deep breath and let it out calmly and slowly. I silently say to the child within, ‘Take it easy. Everything is okay.’ As I do that, I recognize that it’s just a spilt drink. It is no big deal. Sometimes in life, people spill things. It is actually rather funny—so I chuckle at what happened. I am able to laugh at myself and at the situation.

“With every passing day, the child within me learns and grows through  experience and my guidance. I gain greater control over all of my emotional reactions. I relax and take things in stride. I am able to handle people and situations with dignity and grace. I see now that small disturbances are a natural part of life while I can choose to remain calm as I deal with them.

“I now picture myself on a plane with many passengers. While most of the flight is smooth, the plane suddenly hits some mild turbulence. I recognize the situation is normal and is no big deal. However, the passenger next to me is new to flying and shows signs of great distress. To relax my fellow passenger, I comment that turbulence is a natural part of flying and everything is okay. When I do that, the passenger immediately smiles and calms down and feels much better.

“In a similar way, I know that when minor things seem to go wrong it’s a normal part of the journey of life. If I feel signs of distress, I can immediately remind myself that everything is okay. And when I do, I immediately draw a slow breath and compose myself.

“It feels good to respond calmly and appropriately to people and circumstances that used to upset me. Now I know I can handle myself in all situations with strength, dignity and maturity. 

“With every passing day I gain more and more control over my emotional reactions. Exercising self control makes me feel good.”

(The Wake-Up)

“I will emerge gently and easily from hypnosis now by counting from one to five. With each number, I emerge twenty percent. When I reach the number five, I will return to everyday awareness.

“One . . . emerging twenty percent, beginning to awaken from hypnosis now. (speak a little louder and stronger)

“Two . . . forty percent now, as I become fully aware of my body and environment. (speak louder and stronger)

“Three . . . sixty percent . . . I look forward to the positive results from this hypnosis session.  (speak louder and stronger)

“Four . . . eighty percent, emerging peaceful and happy. (strongly assert your intention to emerge)

“FIVE . . . FIVE . . . FIVE . . . One hundred percent now! Wide awake and fully alert!!!”


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.

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files such as WinRAR or 7Zip. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!