Free Self-Hypnosis Script to Stop Overreacting [PDF]

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!!!”

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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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