Tag: <span>EFT</span>

How to tap on anxiety and take its messages?

I’m sharing a personal example of a recent situation where tapping on anxiety and taking its messages really helped me.

A few weeks ago I enrolled in a meditation course. It was an online event and I was excited to be a part if it. But by the end of the first day I was feeling weird about the class. I couldn’t place my finger on what it was, the only thing that stood out for me was the way the class was conducted which didn’t feel comfortable. I decided to go for the second class so that I could give the class/instructor a benefit of doubt. The second day I felt even worse. I felt that it wasn’t working for me, the teachings, conduct and content felt totally out of sync with my sensibilities.
After the class, I tapped on acknowledging my anxiety and taking the message from it. After tapping, I felt calmer and the message in my anxiety was clear – the class didn’t feel like a safe place to learn, hence I decided to quit the course. I felt relieved and was reminded of many other situations where anxiety literally saved me from getting into a situation that felt totally out of sync with my values and beliefs etc. I think the course was probably beneficial for others but it surely wasn’t my cup of tea, and I wasn’t about to force myself to do something that didn’t sit well with me.
I also became aware that the content of the course was more like spiritual bypassing. It didn’t really gel with my philosophy of seeing things in a context, having a balanced view of the world, honouring all emotions and taking their messages, taking into account our unique contexts and situations with compassion, etc – these are at the heart of my work with my clients.

In short, my anxiety helped me to see things clearly and to align my actions with my beliefs and values.

WHAT IS ANXIETY?
Fear is about sensing danger in the present- the here and now, whereas anxiety is a form of fear of the future.
Worry, bodily sensations and tension are ingredients of anxiety.

HOW CAN TAPPING HELP?
Tapping is very effective for anxiety and while tapping if you can also acknowledge and take the message in anxiety, then it’ll be even more helpful.

Tapping on Anxiety
Here is a step by step process for tapping on mild to medium level of anxiety. This process uses reframes ( looking at anxiety with new perspectives) hence reading this article will help in order to understand what it means to take the messages from your anxiety.

If your anxiety is in an intense state then just tapping through the points and saying anything related to anxiety that comes to your mind, several rounds, will help. Once the anxiety has lessened (within 4-5 range on a scale of 0 to 10), then try this process.

1. Start by Tapping on how your body feels when you’re anxious.

Even though I’m anxious and I feel this heaviness in my chest (the bodily sensations) , I accept myself/acknowledge this anxiety in my body.
Reminder Phrase: this anxiety and this heaviness in my chest

( If there’s no body sensation and it’s only the mind chatter, worry, catastrophic thoughts that create anxiety for you, then tap on, Even though I have so many thoughts running in my head, so many what ifs, I deeply and completely accept myself.)

Tip: Tap on catastrophic thoughts, feelings and body sensations – whatever feels most pressing or prominent for you.

2. Tap on why you’re feeling anxious. You can keep a diary and note when you feel most anxious or at what point your anxiety starts building up. Based on that you’ll have a clue as to what is causing your anxiety every time it comes up.
Even though I’m anxious because I have an upcoming presentation, I deeply and completely accept myself.
Reminder Phrase: this anxiety because….

Even though I’m anxious probably because I’ve been working non-stop, I deeply and completely accept myself
Reminder Phrase: this anxiety because….

Even though I’m anxious because this situation-person doesn’t feel right, I deeply and completely accept myself
Reminder Phrase: this anxiety because….

3. Tackle all the high intensity aspects for the example you’re tapping on.
In EFT, aspects refers to the pieces of a problem, the different parts of a problem. If you’re new to EFT then download this free manual from EFTi to understand the basic process in EFT.

Examples:
Even though I’m anxious about how the presentation will go, I deeply and completely accept myself/I accept how I feel
Reminder Phrase: this anxiety about how the presentation will go

Even though I’m worried that I might be judged by others, I deeply and completely accept myself/I accept how I feel
Reminder Phrase: this worry that I might be judged by others

Even though I’m worried that I might forget what to say, I deeply and completely accept myself/I accept how I feel
Reminder Phrase: this worry that I might forget what to say

4. Taking the message – Tap on what you think your anxiety is trying to convey.

Examples for tapping on taking the message from anxiety:

Even though I still feel anxious, I’m willing to take the message in my anxiety.
Reminder Phrase(s): This remaining anxiety/I’m willing to take the message in it

Even though I’m still anxious, I acknowledge that I feel anxious because I haven’t finished these pending tasks and maybe it’s time to start working on them.
Reminder Phrase(s): this remaining anxiety/I acknowledge that…

Even though I feel anxious, it seems like I’m going too fast, I deeply and completely love and accept myself. And maybe I need to slow down.
Reminder Phrase(s): It looks like I’m going too fast/Maybe I need to slow down

Even though I feel anxious and it seems my anxiety is telling me that this situation isn’t working for me and that I don’t have to push through this, or force myself to stay in this situation, I deeply and completely love and accept myself.

Reminder Phrase(s): this anxiety seems to tell me that ….

Let me know how the process goes for you.
If you have chronic anxiety, then working with a tapping buddy or EFT Practitioner will help.

 

5 tips for learning a new skill

7 years back when I started learning Krav maga, a street smart self-defense, I didn’t realize it would be so tough especially since my fitness level was pretty low 🙂 However, more than the craft itself, it was my attitude that made it difficult. My perfectionism was a problem. I was pushing myself a lot and was too hard on my body. Gradually with the help of EFT, I started paying attention to my body’s signals and understanding when it needed a break or rest and when it needed to be gently coaxed, encouraged, or pushed. I was able to find the right way to navigate out of my comfort zone. Too little stress and no change happens, too much stress and we burn out. We need to find that balance ourselves as each one of us is unique and different.

pexels-photo-62376.jpeg
Photo by Snapwire on Pexels.com

Slowly I started enjoying the training and my body was able to adapt and pick up the techniques much faster. Surprisingly I was able to withstand the brutal Kravmaga grading as well. I was also able to deconstruct my limiting beliefs and change them. Here’s an article I wrote on this. (https://eftforpeace.wordpress.com/2014/08/09/10-ways-to-develop-persistence-and-enjoy-learning-a-new-skill/)

As I look back, I realize how EFT helped increase my self-awareness. I learnt that I was a perfectionist when it came to acquiring new skills and slowly I was able to change that and be more accepting of myself.

Recently I joined Zumba classes. I’ve always wanted to learn dance and it seemed like the right choice to learn dance and stay fit.

pexels-photo-12312

I’ve been to 4 classes so far. I’m often out of sync in the class as I suck at dance though I enjoy it thoroughly. Thankfully, the perfectionism I experienced in my Krav Maga classes was absent. Then it struck me that the tapping I did for my krav maga classes had brought about lasting changes. I didn’t have to tap at all this time on perfectionism despite the fact that I’m a non dancer and this is as difficult a skill to learn as Krav Maga had been for me 🙂 This a clear case of generalization in EFT. When you tap on an issue thoroughly, the results often generalize to other similar stuff.

I’m sure that some new aspects may come up and I’m all set to tap on them!

So here are the 5 things that can make it easy for you to learn a new skill.

1. Increase tolerance for your mistakes. Fumble, fall, be out of sync, be out of tune – just practice and be tolerant of your mistake because they will happen. That’s how we learn.

2. Decrease worry about what others think – Tap on decreasing your worry and fear of judgement. Stop paying so much attention to the body language of others and guessing what they’re thinking. Making assumptions and guessing drain your energy.

3. Increase self compassion. Be more kind to yourself. Be more accepting and forgiving.

4. Honour and Appreciate the effort you’re putting in. We’re habituated to look at our mistakes rather than the effort that we put in. Tap on appreciating your efforts.

5. Persist and tap on persisting.

The Unavoidable Triggers

We all have people, situations and issues that trigger us – push our buttons.

For example, a friend’s habit of interrupting while you speak might be making you furious or an environmental issue might be triggering you to the point of losing sleep. These are repetitive situations that can trigger us.

One of the most effective ways of handling triggers is to use EFT on them. I’ve had tremendous success with EFT in upsetting situations.company_reluctance

There will be two kinds of triggers – situations where your attitude and behaviour have the potential to directly influence the outcome, and situations where they don’t. Taking the earlier example – a situation where you can directly influence the situation. After a few rounds of tapping, you might consider telling your friend not to interrupt you. The difference will be that you’ll be much calmer when you ask them to shut up! 😉 You’ll get the confidence to clearly explain how you feel when you’re interrupted and what you’d like instead.

With an environmental, political or social issue you will not have control over the entire situation. Every time you hear someone speak about it or see it on news, you might get triggered. While it’s good to be aware of societal and environmental issues and not be numb to the causes that need our attention, it’s not good for our emotional health to have sleepless nights and meltdowns over them. You’ll also be hurting your love ones with your anger and snappy attitude.

In both these situations EFT can work.

When things are more or less in your control, meaning your attitude and behaviour can directly influence the outcome.

Steps

1. Tap on the emotion

2. Find out what it’s saying. Listen to its message. Here’s a video link on how to tap on anger and its messages.

img_0201-2

When things are not in your control, meaning your attitude and behaviour cannot influence the outcome directly or immediately. This kind of tapping needs persistence.

Steps

1. Tap every time you feel triggered. If you’re in conversation with someone and getting triggered, press your finger points.

2. Go deeper – tap on your helplessness about not being able to change anything about a situation.

3. After several sounds you might have a cognitive shift. If not, tap on the things that are in your control; what can you do from your end. Every small change that you work on makes a difference. For example, suppose you decide not to use plastic in your house, that’s a change. It will reduce the helplessness you feel.

Please note: While tapping on repetitive ongoing stressors, you may feel immediate relief but it may not last. Tap regularly and take up any new aspects that come up.

EFT research recommendation by NICE (UK Government Body)

NICE (National Institute for Health and Care Excellence) issued a set of guidelines for PTSD (Post Traumatic Stress Disorder). The guidelines are for, “recognising, assessing and treating post-traumatic stress disorder (PTSD) in children, young people and adults.” (NICE, 2018)

NICE PTSD guidelines include a research recommendation for EFT. For the first time a government agency has deemed EFT worthy of research, which is a huge success for EFT.

The following excerpt is from NICE’s website:

The committee decided to make a research recommendation for emotional freedom technique (EFT), which is one of the two combined somatic and cognitive therapies considered in the guideline (the other one being thought field therapy TFT). EFT was selected for a research recommendation as it showed a considerably larger effect size than TFT in comparisons with nonactive controls in pairwise meta-analysis.

To find out why the committee made the research recommendation on EFT,  see appendix L of evidence review D: psychological, psychosocial and other non-pharmacological interventions for the treatment of PTSD in adults.

References:

AAMET Newsletter, Dec 5, 2018

NICE website: https://www.nice.org.uk/guidance/ng116/evidence

Breaking the habit of not taking breaks!

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:

  • Not wanting to take a break till you get a satisfactory result.
  • Thinking that taking breaks will decrease your concentration.
  • You don’t feel good enough about yourself and your work/activity is a way of proving to yourself that you are good enough.
  • You believe that work is superior to rest.
  • You believe in all or nothing thinking. Either do it all or not do at all.
  • You believe if you don’t do ALL, you will fail in it
  • You belief in ‘perfect’ results and won’t rest till the end result is ‘Perfect’.

How does this impact you? It will:

  • Drain you of energy.
  • Cause burnout
  • Impact your physical health
  • Disrupt your sleep
  • Reduce motivation to do other things

What can help?

  • Not letting the activity affect your sleep, exercise and eating routine.
  • Taking regular breaks, even if they are short.
  • Having control over any new activity that you undertake.
  • Listening to your body and taking breaks when it’s screaming for rest.
  • EFT

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.