
Comfort Zone Exercise
A simple exercise to help you expand your comfort zone.
A simple exercise to help you expand your comfort zone.
This is a really good metaphor used by Gary Craig to explain how we need to work on specific events to collapse globally stated issues.
The tabletop is the global issue and the legs are the specific events that support the global issue.
Examples of Global Issues
Everyone rejects me.
I am unworthy of love and happiness.
This world is a dangerous place.
My co-workers always belittle me.
My work life sucks.
My partner is emotionally unavailable.
I’m unhappy
These are global beliefs or feelings that you need to work on. Since these issues are global in nature, just tapping on these will only bring partial or no relief. On the other hand, if you find the legs that support the table top, the specific events, then the table top will crumble.
Specific events
Start with events from your childhood and then work your way up to the events in adulthood. It’s good to start with the lesser intensity ones, if you are working by yourself or even with a practitioner, to avoid getting too overwhelmed. Once you’ve successfully worked on 2-3 of these smaller ones, go to the big ones. Once you’ve worked on the bigger intensity events, then the remaining smaller ones will also collapse.
Examples –
My teacher slapped me in the 2nd std/grade.
I was bullied in the school when I was in the 5th std/grade.
I was compared to my sister and told that I weighed more than her.
My nanny abused me when my parents had gone to my Aunt’s house.
I hurt my knees when I fell down riding my bicycle.
To understand the EFT concepts, you can purchase the EFT concepts illustrated Ebook where all the concepts are depicted in pictures.
How many times have you continued an activity without a break?
For example, you are very passionate about a project or a new hobby that you’ve started. Do you try to finish the project without taking breaks, without paying any attention to sleep and other important daily self-care routines?
When you literally dive into something like this without a proper self-care routine, you run the risk of burnout. This can also lead to procrastination. You may collapse after this intense period of activity and not want to start the activity again. Once in a while all of us do this. We will work non-stop to meet a deadline or get too engrossed in an activity and it is okay. But if this becomes a habit, it has to change.
Non-stop and intense activity periods may be fuelled by one or more of these reasons:
How does this impact you? It will:
What can help?
EFT SCRIPT
Even though when I dive into something, I don’t take breaks, I have a pattern of engaging in an activity non-stop, I accept and forgive myself.
Even though I cannot stop once I start something, I neglect my emotional and physical health, I would like to forgive myself.
EB- I don’t get up till I finish something
EC-I tend to push myself
UE- I feel I need to do it properly
UN- If I don’t do ALL, I’m going to fail, or not do well.
CH- – The more time I spend at something, the better the outcome will be.
CB -If I don’t spend that time I feel it’s not good enough.
UA- I procrastinate anything that takes a lot of energy for me.
TOP OF HEAD- I avoid it because I know if get absorbed into it, I won’t take breaks.
(Add whatever comes up for you)
EB- What if there is a better way of doing things? What if I do a little daily?
EC- What if I can get work done without collapsing, procrastinating or losing motivation?
UE- What if I take breaks and engage in micro self-care practices to get better results, without getting burnt out?
UN-I choose to take breaks and give myself the rest that my mind and body deserve.
CH- If I take breaks, then I will be able to feel better even after the work is done. I won’t collapse. I won’t procrastinate.
CB- I choose to take frequent breaks.
UA- I choose to do a little daily.
TOP OF HEAD – I choose to make self-care a priority. This way I can get more work done.
I came across this simple and practical technique to diffuse anger on NICABM.
This technique can be used in two situations
All you need to do is to open your palms and keep them (also known as willing hands) on your knees or at the side of your body.
You can also watch a video on this.
Children that grow up in households where parents use degrading, humiliating and disrespectful language with them and make them feel “not enough”, usually develop low self esteem. Many children grow up in families hearing sentences like –
“You are a bad kid!”
You shouldn’t have been born!”
“You will never succeed in life!”
“You’re good for nothing!”
“You have been a curse to us!”
“You are dumb!”
“Your cousin is much more smarter than you!”
… and much worse!
In fact a client revealed how his alcoholic father went to the extent of saying –“You cannot trust me!”
Many parents rely on criticism and negative language believing that it will make their children responsible. Or they may think that they own their children and have the right to do whatever they want with them. Parents also use frequent comparisons with siblings, sarcasm and threats in their conversations.
Effect of Negative Language
Infants understand facial expressions even before they start communicating. They get affected by hearing shouting and yelling in the house. From the age of 2, they begin to respond to their parent’s communication. If a mother yells at her child, the child may yell back or withdraw into his own world. Slowly as children grow older, the negative statements used by their parents start having a stronger impact on their emotional development. They feel unloved, unwanted, undeserved and unprotected.
Abusive and hurtful words that parents use affect all the areas of children’s lives. It affects their emotional, cognitive and social development. They grow up with feelings of ‘not being perfect’. They feel inadequate and blame themselves for being the cause of parent’s frequent reprimands and negative communication. They feel that they are constantly being watched with a critical lens. There is a feeling of being judged all the time.
These children grow up to be harsh on themselves. It can even make them demanding of others and set very high expectations for themselves as well as for others. They become sensitive about negative comments and there is a tremendous amount of guilt. Kids having verbally abusive parents can even get into substance abuse or commit suicide.
In my interaction with clients with low self esteem, I have found that “hurtful words used by parents” has a profound effect on their self esteem. And when I ask them about how much they think it was their fault in the way their parents spoke to them, they are unable to intellectually find a fault within themselves but emotionally nevertheless, they are unable to shed the guilt and the “burden” of the parental statements. Even as adults, they accept all that was told by their parents. And their whole life is defined by what they ‘heard’ rather than what they ‘are’.
Virginia Satir, a renowned psychotherapist known for her approach in family therapy, says, “Feelings of worth can flourish only in an atmosphere where individual differences are appreciated, mistakes are tolerated, communication is open, and rules are flexible – the kind of atmosphere that is found in a nurturing family”.
Frequent criticism can also make a child eager to always please others. The desire to be seen, heard, understood is a natural desire (Branden, 1983) but only when it takes precedence over vales and honesty and takes control over your life, does it become a problem.
Repeated comparisons with siblings and other children, veiled threats (I will leave you and go away forever, if you do not eat properly), gender related remarks (Don’t cry like a girl) etc. also have a lasting impact on them.
Stanley Coopersmith, in 1967, identified the link between self-esteem and frailty, noting the “indications that in children domination, rejection, and severe punishment result in lowered self-esteem. Under such conditions they have fewer experiences of love and success and tend to become generally more submissive and withdrawn (though occasionally veering to the opposite extreme of aggression and domination)”.
Conclusion:
Nathaniel Branden (1983) says,
“I often tell parents, “Be careful what you say to your children. They may agree with you.” Before calling a child, stupid” or “clumsy” or “bad” or “a disappointment,” it is important for a parent to consider the question, “Is this how I wish my child to experience him- or herself?”
Some parents usually in a fit of anger, stress or frustration say hurtful words. And some parents keep repeating these words under some kind of misconception that they are doing good for the children.
Positive language will help your child in feeling loved and wanted and in realizing his self worth. Here are a few suggestions for responsible parenting:
References:-
Coopersmith, Stanley. 1967. The Antecedents of Self-Esteem. San Francisco: W. H. Freeman.
Berk, L. E. (1996) Child development. (3rd ed.) U.S.A: Prentice Hall Inc
Branden, N. (1983) Honoring the self: Self esteem and Personal Transformation. New York: J.P Tarcher Inc.
When it comes to any kind of exam, taking care of the anxiety, stress and the pressure can really help.
This is a tap along video, in a borrowing benefits style with prompts, to help you tap on your thoughts and feelings about any one segment of the test paper. I give the example of GMAT exam in this video, with emphasis on how to tap on the time pressure; the pressure to finish the questions within a stipulated time period.
Disclaimer: Please take full responsibility for your use of the information contained in this video.
Uncertainty makes us anxious and worried.
When we are faced with an uncertain future then we invest even more strongly in making our vision of a perfect future come true. “We tell ourselves everything will be okay, just as long as I can reach this projection of the future”( Burkeman)
We fear uncertainty so much that we go to extraordinary lengths to get rid of it. Instead we can to do the following to deal with uncertainty:
Uncertainty is where things happen. It is where the opportunities for success, for happiness, for really living – are waiting (Burkeman, 2013)
Here’s a book recommendation for you
The Antidote: Happiness for People Who Can’t Stand Positive Thinking
By Oliver Burkeman
http://www.amazon.in/Antidote-Happiness-People-Positive-Thinking/dp/0865478015
A simple yet effective technique to Energize yourself
Those who’ve experienced anxiety know that it entails worry, tension, catastrophic thoughts, physical sensations in the body etc. So in a way, there are specific components that make up anxiety. In Cognitive behaviour therapy sessions, I give a form to my clients, called the ABC form [A – activating event, B – beliefs and thoughts, C – consequences – emotions and behaviour] There is also a section in the form for rating the sensations in the body. Now, if you add ‘movement’ and ‘5 sense perception’ to this, it makes it more complete. I’m calling these the components of anxiety.
5 sense perception, thoughts, emotions, sensations in body, activating event and movement – all these are significant components of anxiety that we need to address when we experience anxiety.
If you work on these components of anxiety, you will experience profound relief. Let me explain how this can be done with the help of a case example.
My client, B, got very anxious whenever she stepped out of the house. She experienced immense anxiety in the stomach with catastrophic thoughts and images of falling down the stairs, falling on the road, etc. While she was very calm and relaxed at home, going out made her anxious. We worked on some core events from her childhood that had paved the way for this anxiety. We also worked on the beliefs and secondary gain related to anxiety. We tapped on her catastrophic thoughts, wanting to escape from situations, made behavioural experiments (combining cognitive behaviour therapy and EFT) to release her anxiety. Over a span of 2 months, her anxiety reduced drastically. What brought about a significant change in her anxiety was when she started addressing anxiety as soon as she experienced it, on a daily basis, with the suggested guidelines.
I asked her to approach anxiety in the following way whenever she felt anxious:
Activating event/trigger – Stepping out of the house.
Even though I get very anxious when as I plan to step out of the house, I accept how I feel.
Sensations in the body – Tightness in chest and heaviness in stomach.
She tapped on her fingertips, or simply pressed her fingertip points when she had sensations in her body. (We tapped on these scenarios in the sessions also)
Even though I have this tightness in my chest and heaviness in my stomach when I lock the door and leave the house, I choose to release this anxiety from my chest and stomach. I choose to calm my stomach.
Whenever she travelled by bus and was caught in a traffic jam, she would panic. So she started tapping on this:
Even though I have this sensation in my stomach and I feel this panic due to the traffic jam, I choose to release this anxiety from my stomach. I choose to calm and relax my stomach.
Thoughts: “What if I fall when I step on a bus!”
Even though I am having this thought right now, I am releasing it. I trust my body to keep me safe.
When she started focusing on her worries and doubts, they increased. So I asked her to tap before the doubts increased in their intensity.
Even though when my doubts cross a certain threshold, I am not able to control my thoughts, I feel helpless, I feel as if I cannot control the situation, I start feeling afraid, I choose to release that fear automatically in that moment.
Emotions: She was angry that she was getting anxious.
Even though I’m angry with myself, I choose to release this anger and replace it with compassion. I choose to be compassionate with myself. I choose to be gentle with myself.
5 sense perception: She got an image of falling off the bus.
Even though I see this image, I choose to change it and see myself safe and secure on the bus.
We didn’t tap on movement, but it helps to include that as explained below.
Here is a simple exercise for you.
Activating Event– What triggered the anxiety? Was it a thought? Did something happen? Did someone say something? Are you going out?
Thoughts – What are the thoughts running in your head? Example- “What if I fall?”, “I cannot control my anxiety”.
Emotions: What are you feeling? Example- Fear of something terrible happening, anger for feeling anxious etc
Sensations in the body – What do you feel in your body when you’re anxious? What change in your body tells you that you have anxiety? Example – rapid breathing, sweating, tightness in chest, constriction in throat.
(5 sense perception and movement – Pat Ogden and Janina Fisher talk about this in sensoritmotor psychotherapy)
5 sense perception – Image/smell/taste/touch/sound. Do you see images when you get anxious? Do you get a funny smell? Do you have a peculiar taste in your mouth? Do you feel warm or cold? Do you hear something?
Movement – This is about noticing the changes in the movement of your body, like the posture of your body and gestures etc. Do you look down when you are anxious? Do you slump? Do your shoulders sag?
Change your posture and tap on it.
Even though I slump when I get anxious, I choose to sit straight.
Continue to tap this way at least once every day and see how you feel. Remember, this works best when you tap as soon as you feel anxious.
I really like Brene Brown’s work. In her book, The Gifts of Imperfection, Brene Brown says
“In Jungian circles, shame is often referred to as the swampland of the soul. I’m not suggesting that we wade out into the swamp and set up camp. I’ve done that and I can tell you that the swampland of the soul is an important place to visit, but you would not want to live there. What I’m proposing is that we learn how to wade through it. We need to see that standing on the shore and catastrophisizing about what could happen if we talked honestly about our fears is actually more painful than grabbing the hand of a trusted companion and crossing the swamp. And, most important, we need to learn why constantly trying to maintain our footing on the shifting shore as we gaze across to the other side of the swamp—where our worthiness waits for us—is much harder work than trudging across.”
Here’s how we can work on shame with EFT.
Understanding Shame
First and foremost understanding shame is a good place to start.
What is shame?
“Shame is the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging.”( Brown, 2013)
“Shame is a form of anger that arises when your boundaries have been broken from the inside – by something you’ve done wrong, or have been convinced is wrong.” (McLaren, 2010)
So putting it simply, the difference between guilt and shame is:
Guilt is when we feel we ‘did’ something wrong. It’s about an action. Shame is when we feel ‘we’ are wrong as a person.
Make EFT your companion and talk honestly about your fears while tapping.
With EFT you can cross the shame swampland
a) Accept what you feel truly feel
Even though I feel ashamed, I accept myself and this feeling of shame.
b)Tap on all the Catastrophic thoughts – What will happen if you allow the feeling of shame to come up? Tap on all the worst case scenarios in your head about allowing this feeling. Example – You might feel that if you allowed yourself to feel the shame, you would feel overwhelmed and unable to cope with it.
Even though I might be overwhelmed if I allow this feeling to come up, I deeply and completely accept myself and how I feel.
c) Make a Shame List – Make a list stating all the incidents in the past that make you feel ‘shame’ and tap on them.
d) Perfectionism
“Brene Brown talks about practising ‘critical awareness by reality-checking the messages and expectations that tell us that being imperfect means being inadequate.’
Since perfectionism is tied to shame, check all the triggers related to this. For example – Do you feel inadequate when you haven’t done things ‘perfectly’? Tap on all the unrealistic expectations that you have and release the feeling of inadequacy and shame.
e) Developing Shame Resilience
“Shame resilience is the ability to recognize shame, to move through it constructively while maintaining worthiness and authenticity, and to ultimately develop more courage, compassion, and connection as a result of our experience. “ ( Brown, 2013)
Some tapping statements that can help you develop shame resilience.
Even though I feel ashamed, I would like to develop courage to move through it and let it flow easily through me.
Even though I feel shame, I choose to have compassion for myself in this process of letting it move through me.
Even though I feel shame and it makes me want to distance myself from myself and others, I want to develop authentic connection with myself and others as I let it flow through me.
References:
The Gifts of Imperfection by Brene Brown
Language of Emotions by Karla McLaren