| eft_okay_how_do_i_tap._1_page_handout.doc |
1. Tune-in. Where do you feel discomfort or distress? What does it feel like? Be as specific as possible. Ideally, include the location, the description of the feeling, and what the emotion is. (“Worried” is a bit too general. “This tight knot of worry in my forehead” is better.)
2. Note your starting intensity (0-10), with 0 being no intensity and 10 being very intense: ____. (If you don’t know, guess. It helps you tune into the feeling and how it does or does not shift after the tapping.)
3. While continuously tapping on the karate chop point, emphatically say your set-up statement three times. This statement typically includes the first part that speaks a truth about how you feel right now (from step 1), followed by a choice about how you’d like to feel. In this example, we’ve chosen a statement of self-acceptance:
“Even though ___________________________ (I have this knot of worry in my forehead), I deeply and completely accept myself.” (Repeat 3 times.)
4. Tap on each of the points approximately 3-7 times, re-stating your issue (the reminder phrase) at each point: “This _____________________ (knot of worry in my forehead)”.
5. Take a deep breath!
6. Note your ending intensity (0-10), with 0 being no intensity (it’s gone!) and 10 being very intense: ________________. If it’s above a “2,” repeat the steps above.
You can also make the following changes as you tap:
- Modify the set-up statement in step (2) to “Even though I still have some of this __________________, I deeply and completely accept myself.”
- Change the reminder phrase to “Remaining _______________________.”:
https://www.youtube.com/watch?v=1wG2FA4vfLQ
2. Note your starting intensity (0-10), with 0 being no intensity and 10 being very intense: ____. (If you don’t know, guess. It helps you tune into the feeling and how it does or does not shift after the tapping.)
3. While continuously tapping on the karate chop point, emphatically say your set-up statement three times. This statement typically includes the first part that speaks a truth about how you feel right now (from step 1), followed by a choice about how you’d like to feel. In this example, we’ve chosen a statement of self-acceptance:
“Even though ___________________________ (I have this knot of worry in my forehead), I deeply and completely accept myself.” (Repeat 3 times.)
4. Tap on each of the points approximately 3-7 times, re-stating your issue (the reminder phrase) at each point: “This _____________________ (knot of worry in my forehead)”.
5. Take a deep breath!
6. Note your ending intensity (0-10), with 0 being no intensity (it’s gone!) and 10 being very intense: ________________. If it’s above a “2,” repeat the steps above.
You can also make the following changes as you tap:
- Modify the set-up statement in step (2) to “Even though I still have some of this __________________, I deeply and completely accept myself.”
- Change the reminder phrase to “Remaining _______________________.”:
https://www.youtube.com/watch?v=1wG2FA4vfLQ
