Tapping For Binge Eating Urges

Emotional Freedom Tapping Technique to release the urge to binge eat, emotional eat, or stress eat. Repeat as many times as needed until the urge has released. Practice this to release the stress mode of the sympathetic nervous system (fight/flight) and shift into the parasympathetic nervous system (calm, rest, digest mode). This is a powerful tool to break the habit of responding to the urge to binge with food.

Transcript

Hi,

Today we are going to do the practice of EFT,

Emotional freedom technique,

Or tapping to release binge eating urges.

If tapping is something that's new to you,

We are going to be combining elements of cognitive restructuring and exposure techniques with acupoint stimulation.

So basically we are going to be tapping on the end points of meridian lines in our body and these points are located just beneath the surface of the skin.

So just like acupuncture or acupressure,

They respond to having them be stimulated.

Today we are going to be stimulating these points with tapping with our fingers.

So it's kind of like acupuncture for the brain if you will.

This process will take anywhere from 10 to 15 minutes.

Get to a quiet place.

You can do this with your eyes open or closed.

So we are going to start by identifying the issue that we would like to work on.

So for today's purpose we are going to address the urge inside of us,

The uncomfortable anxious urge inside of us to overeat or binge eat.

So we are going to start by rating this intensity on a scale of 1 to 10.

10 being the most intense.

And as we do this we are going to get a sense of where we are starting from.

It doesn't have to be too on point about the number but just to get a sense of about where we are starting.

So then we are going to begin by taking the karate chop point which is on the fleshy side of our hand right underneath the pinky finger.

So right on the side of our hand that we would do a karate chop with.

We are going to repeat three times a variation of the following sentence.

Even though I feel this uncomfortable urge to binge eat,

I deeply and completely love and accept myself.

After we say that three times then we are going to go into the tapping part.

We are going to tap on the following areas in the following order.

Starting with the eyebrow point so right where the top of the nose meets the brow.

And again you can use one finger,

Two fingers,

You can tap on both sides.

Single side,

You can alternate sides.

This is quite intuitive so whatever feels appropriate for you.

We are going to gently,

Just like a very light tap,

About three to seven times per point.

From the eyebrow point we are going to go tracing down the eyebrow bone to the side of the eye,

Not quite the temple,

A little closer to the eye where you feel still the eye bone.

Then we will come down a little bit lower to right under the eye,

Still tapping on the bony part.

Then we will come under the nose above the top of the lip and tap on that part.

I like to use the side of my finger for that.

Then we will come down onto the chin point which is right in the crease of the chin.

From there we are going to move down to the collar bone part,

So the collar bones are the bony parts that stick out right underneath the neck.

We are going to go about an inch below that collar bone to tap.

From there we are going to go into the underarm.

So if you raise your arm you are going to go about three inches below the underside of the arm.

For women this is about where the brow line is.

Then we are going to finish tapping at the top of the head.

I am going to take you through each of these.

You can follow along with your eyes open or closed.

You are going to repeat the sentence out loud or to yourself that I am saying.

If your eyes are going to remain open I recommend just having a soft gaze so you are not staring intently at any one focal point but you are kind of letting your eyes just open up to the periphery and everything just sort of blurs out.

Or you can absolutely close your eyes.

So if you are going to do this with me today we are going to start off with the karate chop point taking a nice deep breath in,

Out,

Repeating three times as we chop.

Even though I feel this uncomfortable urge to binge eat I deeply and completely love and accept myself.

Even though I feel this uncomfortable urge to binge eat,

I deeply and completely love and accept myself.

Even though I feel this uncomfortable urge to binge eat,

I deeply and completely love and accept myself.

Moving at the eyebrow point,

We're going to be tapping,

I feel so out of control around food.

Moving to the side of the eye,

I accept how I feel and I'm okay.

Moving down to below the eye,

I feel so out of control around food.

Above the lip,

I feel guilty,

I feel ashamed.

Moving to the chin point,

I'm feeling anxious and out of control.

Moving to the collarbone,

I feel helpless,

I feel powerless to this feeling.

From pit,

I feel like I have no control over these eating urges.

Top of the head,

I feel embarrassed.

Eyebrow,

I worry people will discover my secret.

Side of the eye,

I sneak food,

I eat when I'm not hungry.

Below the eye,

I can't stop eating,

I feel out of control.

Even though I feel this way,

I accept how I feel and I'm okay.

I feel so uncomfortable and out of control.

Collarbone,

Even though I feel this way,

I am safe in this moment.

Under the arm,

I completely accept myself.

Top of the head,

Even though I feel guilty and I feel ashamed.

Eyebrow,

I completely accept this feeling.

Side of the eye,

I completely accept myself.

Under the eye,

I am ready to let go of this urge.

Above the lip,

I accept this uncomfortable emotion.

Chin,

And it's okay to feel it and let it go.

We're going to pause here and take a nice deep breath in.

Letting it out.

I want you to tune in and notice where the sensation and reading is now.

Is it where it was before?

Has it changed?

Has it disappeared completely?

Has it reduced in intensity?

If so,

We're going to do a few more rounds of tapping and we're going to adjust the wording.

If it's changed to something else or it's moved somewhere else or if the physical pain that you were having has moved to a different place in the body,

We're going to continue and do another couple of rounds of tapping.

If it has increased in intensity,

This is great feedback.

Again,

We're going to alter the words a little bit just to fit more specifically what you are feeling as we continue to do further rounds of tapping.

For the sake of this exercise,

We're going to continue with another round of tapping and we're going to stop and pause again after we finish.

A nice deep breath in,

Starting at the eyebrow.

This urge to eat is a feeling that I acknowledge and accept inside of the eye.

I can feel this feeling,

But I don't need to act on it.

Even though I feel out of control,

I am ready to let these urges go.

Chin.

I'm ready to gain back control around food.

Collarbone.

I'm ready to release the guilt and pain so I can set myself free.

Under the arm.

It's okay that I have these urge feelings.

At the top of the head,

I completely accept myself.

Eyebrow.

I choose to make peace with my urges to eat.

Inside of the eye.

I'm ready to take back control around food.

Under the eye.

Releasing all these urges and cravings to eat.

Lip.

These out of control sensations in my body.

Chin.

I'm letting them free.

Collarbone.

I choose to be in control around food again.

Under the arm.

I make choices that nourish my body.

Top of the head.

I release any guilt and shame.

Eyebrow.

I feel empowered in my choices around food.

Inside of the eye.

I am in control.

Under the eye.

I love and respect my body for all that it does.

Lip.

I feel empowered.

Chin.

I am free.

We're going to pause,

Take a nice deep breath in and out.

And again,

We're going to tune in to where this sensation is.

And if it has changed at all,

The goal here is for the sensation to be reduced to a three or less.

If it's still above a three,

I recommend going through this tapping again from the beginning.

And continuing until you feel the urge completely release.

Personally,

I continue to do this until I feel a wave of calm and peace.

And I feel the intensity of the urge release.

So that I don't feel those same discomforting,

Anxious urges that are taking,

That feel like they're taking over and are out of control.

I close it down when I'm done.

I go and I move on to something new.

We're going to close it out here for today.

I hope that you enjoyed this tapping experience.

I will be doing more videos on tapping for emotional eating,

Stress eating,

Engineering,

As well as anxiety and mood balances in the future.

I will see you soon.

Bye.

Reviews

That’s was brilliant! I’ve not used tapping before, it helped so much!

Thank you for the calm reassuring words and for your gentle guidance.

Very good !

Wow, did not expect to have such an emotional response while I was doing this, but I love the wave of peace that came over me. Thank you.

Really work

Thank you 💜

Thank you so much for this. It was really helpful!

A structured and practical way to deal with a troubling urge I've had since childhood. Thank you!

Really enjoyed my first tapping session!

Thank you so much! Used this when the binge anxiety was very high and managed to transmute it enough to move on with my day! Thank you ❤️

this meditation was truly a blessing. thank you so so much!

Amazing, brought me to tears.

What an amazing meditation! Thank you

Really helpful. The blending of the tapping with the words was wonderful. My only issue, was that I had some difficulty hearing you towards the end, and it cut off abruptly. Thank you so much for sharing here. Many Blessings. 🌻🐢🦋