Easy Tapping To Process Stress, Fear And Overwhelm

EFT is proven to harmonize our nervous system, soften physical stress reactions and help processing heavy emotions in a healthy way. From overwhelm, felt helplessness and being stuck in fight/flight/freeze and worry, with every tap we move into a more grounded state, gain clarity and more space for solutions and action.

Just try it.. Tap with me!

Transcript

Hi,

I'm Kajtana and I'm glad you're curious about EFT.

EFT stands for emotional freedom technique and can be most simply summarized as psychological acupuncture.

So instead of using achy needles,

We tap a total of 14 points to help our nervous system process physical and emotional stress with soft and steady electromagnetic impulses on the skin.

That's the great thing about tapping.

We don't repress feelings or make them go away.

This shouldn't be the goal at all,

Nor do we get stuck in them,

But we deal with them with love and care.

We can also use this technique to anchor positive affirmations more deeply.

It is important here that we first work on the hard feelings,

Otherwise our system will not quote-unquote believe us,

Because in order to store an affirmation it is not enough to think or speak it.

We have to be able to feel it so that it is true for your system.

Let's get started.

I promise you it's very simple.

The five steps at a glance.

First,

Let's record the current emotional strength.

Second,

Getting familiar with the tapping points.

Third,

Let's form the introduction sentence or even though sentence.

Four,

Let's go through everything practically.

Five,

Record the end state.

If you like,

Make a short pause and get something to write.

First,

Let's ask ourselves about the intensity of the feeling.

I will now go through the example with the feeling of stress because everyone knows it.

How strongly do you feel it on a scale of one to ten,

Where one is weak and ten is very strong?

Make a note of the value or keep it in your head.

Second,

Now let's go through the points.

A little hint for all perfectionists here.

Tapping all 14 points is very effective,

But if you forget a point when tapping,

It doesn't matter.

Tapping is always better than not tapping.

Perfectionism or fear of mistakes is really unnecessary here.

You can tap this too as a topic by the way.

So let's just do it with a curious and playful mind.

Just go through the points with me and tap with two fingers of your hand of choice.

Most people use their index finger and middle finger or middle finger and ring finger.

This is not important.

It doesn't matter which one and it doesn't matter which side of the hand.

I do in fact change every now and then just to surprise my brain.

We start with inner eyebrow and you tap with your fingers like five six times.

The point is above the root of your nose.

Then the eyebrow outside or outer eye point.

Then under the eye and under the nose above your lip.

Under your mouth on your chin.

Now a very central point,

The thymus gland.

Here we gently tap the upper chest with a flat of our hand.

Rib side under the arm is the next point.

It's where the woman's bikini top often is positioned.

Now we tap the fingers.

Hold the tip of your thumb with two fingers and gently tap it on the sides.

Do the same with your index finger.

So this round is just to see where the points are.

So we're going through a bit faster.

You tap the right and left side of the tip of your middle finger,

The ring finger and the pinky finger.

Finally a central point,

The edge of the hand or karate chop point.

And then with the flat of the hand gently on the crown of your head.

Very good.

So that's two points already done.

You've scaled and you know where the tapping points are.

So point three.

Now we form the introductory or even though sentence.

This sentence gets the quote-unquote permission from our subconscious.

Our subconscious is primed to react with resistance in order to protect us.

Because change is always examined for threats by our evaluation system,

Our amygdala,

No matter how much our conscious mind wants it.

These are actually two different areas in the brain.

To do this we put our emotion into an even though sentence,

Which we use to reassure our system that we accept everything unconditionally as it is for the time being.

As we are working with the feeling of stress,

This could read like this for example.

Even though I am feeling a lot of stress,

Pressure,

Tension,

Name it,

At the moment I love and accept myself completely or unconditionally.

You can form the sentence the way it feels right for you of course.

The important things are the first part expresses your feeling and intensity,

Strong fear for example,

Introduced with even though I feel and the second part expresses your self-love and full acceptance now for this moment only.

At the beginning it might sound a little confusing.

Why should I accept what I want to change?

Perhaps you know the important principle of Carl Jung.

In a nutshell what we resist persists.

When we resist something it becomes stronger.

So loving acceptance is the base of change.

This is a very important paradoxon in psychology.

So feel free to write your sentence down if you like.

You can change and adapt it at any time.

Then place your hand on your heart.

You can also rub it lovingly and repeat the sentence slowly and if possible loud three times while you keep your feet on the ground.

Breathe softly and keep touching your heart area gently like you really love yourself.

Of course you can stop here and say your own sentence or we can repeat the example sentence together.

Even though I feel extremely stressed at the moment I love and accept myself completely or unconditionally.

Even though I feel extremely stressed under pressure.

Take what suits.

At the moment I love and accept myself completely.

Even though I feel extremely stressed at the moment I love and accept myself completely.

Very well done.

How do you feel now?

Do you recognize a change already?

Four.

Now we'll start the actual tapping round.

While we are tapping we express the feeling as if it had its own voice.

We express the feeling and bring in all aspects especially the physical sensations we perceive.

For example that pressure on the chest or the clenching in the solar plexus.

This is also a good thing because we focus more on our body than on finding the right words in our head to describe the feeling.

You might also see colors,

Images.

Just be curious and don't judge.

You can keep your eyes open or close them gently.

If emotions are too strong please keep your eyes open.

And now we combine every tapping point with one expression of our state.

I'll show you how.

Just lean in and relax.

It's really simple.

We start from the inside of the eyebrow and you tap with your fingers on the inside of your eyebrow.

This huge stress.

Eyebrow outside.

This heavy pressure on my chest.

Under the eye.

This tightness in the neck.

Under the nose.

This tight lump in my throat.

Under the mouth.

Wow this huge stress and pressure.

With your flat hand softly on the top of your chest.

The thymus gland.

This tension in my head.

Under the arm.

The rib point.

This feeling of being overwhelmed.

We're going to the hand,

Tip of the thumb.

This constant circling of thoughts.

Index finger.

This fear of not making it.

The middle finger.

This tension that won't let me sleep.

Ring finger.

This fear of making mistakes.

Pinky finger.

This strong tension in all of my body.

Karate chop point or the edge of your hand.

This huge pressure.

Vertex or on the top of your head.

This pressure in my stomach.

And now I will guide you with the points and you express your feelings,

Aspects,

Body feelings for your own.

Just dive into your body and don't try to do it perfectly.

Just be curious about what happens and remember you can express anything here.

You can also swear if it helps.

There is no judgment.

This is your space and you can give a voice to everything that comes to the surface.

If feelings like sadness,

Shame,

Guilt,

Fear might pop up,

That's also completely normal.

Just take them in,

Acknowledge them in a friendly manner and always tap what is most present.

So we start.

I'll give you a bit more time.

Inside of the eyebrow.

And you just turn or tune into your body.

And look what's there.

Where is tension?

Where is coolness in the body maybe?

Or stiffness,

Stock energy?

Where are tight feelings?

And just give them a voice.

Outer eyebrow.

It doesn't have to be perfect.

Just say what comes up under the eye.

Under the nose.

Under the mouth.

With a flat hand on the top of the chest.

Under the arm,

The rib point.

The tip of your thumb.

We turn to the finger points.

Just tap softly right and left side of your nails.

Index finger.

Middle finger.

Ring finger.

And pinky finger.

Karate chop point or the edge of the hand.

And the vertex on the top of your head.

Breathe deeply,

Check your feet to be grounded.

And another round inside of your eyebrow.

And the outer side of your eyebrow.

Maybe you have some tingling emotions in your body,

Some areas might get warmer.

Under the eye.

Sometimes an emotion rises up,

Don't let it irritate you.

It's sometimes a little peak before the emotion gets much,

Much more soft.

Just go on tapping.

You can't go wrong with that.

Under the nose.

Under the mouth.

And again with your flat hand softly on the top of your chest.

Under the arm,

Rib point.

And the fingers again,

The tip of the thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

And again the karate chop point or the edge of the hand.

Which is also a very good central point if you're tapping in public.

And the last point,

The top of the head.

And breathe deeply now.

I'm very proud of you.

Now feel into your body and recognize how strong the value on our scale is now.

We just tapped four rounds already.

Has it dropped?

If it is between zero and two or three,

That's great.

If it's still higher,

You can of course press pause and tap one or two more rounds until it's down to at least two and then come back.

How do you feel now in general?

More calm and grounded?

Do you feel more clarity or feel less tired and more energetic?

Since tapping regulates our nervous system,

You can never do any harm here.

You can do it in a dizzy state and get more clear or in a hypervigilant state and get calmer and more grounded.

So tapping is always better than not tapping.

Congratulations and thank you for sticking with me this far.

That was a complete tapping sequence already.

I really wish you continue using this technique for yourself.

You can work with it for any emotional state.

Tapping can also be used to support physical health problems.

Make sure that you work on the feeling behind the symptom.

So don't tap my headache,

But the feeling that is triggered by your headache.

Perhaps sadness or anger or frustration.

If you have any questions,

Please feel free to contact me.

Thanks very much for your time and all the best.

Chaitanya

Reviews

Thank you for sharing EFT practice so kind and easy🙏🌸🕊🐳🌊