Posted by on March 4, 2020

Stress many times requires that we do something like work faster, study harder or find more money. Many times we only have to relax. We want to turn stress into relax and energy. First relax to calm us down and to deal with what’s going on and then energy if there is something we need to get done.

Here are some steps to deal with stress. You can do all of them or just the ones you need. You can also modify or make up your own like a coach would do. What’s important is that you have an Action Plan for stress. At the bottom of this section are 2 specific Action Plans. 

Step 1  Keep on the lookout and monitor your stress. 

Step 2   Use ‘relax relax’ or Peace self hypnosis, more details in the Hypnosis Workbook.

‘relax relax’ self hypnosis – Just repeat the words ‘relax relax’ and feel a wave of relaxation flow thru your body. And the cravings, stress, anger whatever will go down. You can also just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening. It can take time.

Peace self hypnosis will help relax your mind and body. You can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. I use ‘heavy’.

  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace

Example relax relax at work

Say: relax relax a few times (next say these lines) 

  • Say – ‘relax relax’ a few times 
  • TOOL Say – I can finish this project on time 
  • I love finishing it on time
  • My boss will be happy
  • I can go home on time


You can keep your eyes open or closed. Peace is usually closed, strong open, and ‘relax relax’ can be either. First read the self hypnosis script to get an idea of what it is. Then read these lines one by one and follow what is says until you get the script in your head and then let them unfold in your mind. Deep is not needed. 

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole self hypnosis.


When stress hits you it helps to have a toolbox like a construction worker where you can just pull out the Tool you need. Tools to deal with your stress or whatever you need to do. You can use them most anytime anyplace.

Example – body tense or just want to relax 

Say relax relax a few times and feel your body relaxing. This takes only a few seconds and can be used most anytime anywhere. You can also do this on a regular basis to keep your stress level lower.

Example – Peace self hypnosis for a Math exam 

  • My shoulders, arms and hands are at peace
  • My chest and stomach are at peace
  • My back is at peace
  • I am at peace
  • TOOL I get an ‘A’ on my Math test
  • I study hard and smart
  • When I take the test the answers will flow into my awareness
  • I get an ‘A’ on my Math test

‘relax relax’ and Peace self hypnosis – Either one may be used. For stress I usually use ‘relax relax’.

You can do this through out your day to keep your stress level down. It also helps for tension, anger, worries, just about anything. Try it. In many cases this will be enough to lower stress. If you need more help to relax go to Step 3. If you have to get something done do Step 5, 6, 7.

If more help is needed to relax

Step 3   If needed ask yourself “What’s going on?” My boss says we need to get more done. Or the kids are screaming. Or my math test is tomorrow morning at 9am.

Step 4  If needed ask: “What can I do?” Hopefully something will come up or perhaps nothing will. It’s important to have a few ‘Tools’ you can use. Below are a few. When stress attacks you can use one of them. This list gives you good ideas to get started. You can make up your own at any time.

  1. Use a squeeze ball. My favorite
  2. See yourself getting whatever is needed done quickly and easily.
  3. Use strong or peace self hypnosis.
  4. Eat a carrot, celery or something healthy.
  5. Take a quick break.
  6. Do a peaceful visualization.
  7. Imagine a little person sweeping all the stress out of your mind.
  8. Ask: “How important is this to my overall life?”
  9. Go for a walk.
  10. Talk to someone about it.
  11. SCREAM.
  12. Give yourself a PEP talk.
  13. Say your goal in this area 3 times.
  14. Let the stress just roll over and out.
  15. Play with your dog or cat
  16. Make up your own.

NEXT POST ACTION PLAN#2 – I have something that needs to be done

Garry Waligore Hypnotist blog

Posted in: General Topic


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