If you are not familiar with EFT tapping, please go to Emotional Freedom Technique Instructions to learn the basics. To begin, it is useful to get a number and write it down regarding how strongly you feel about the issue you are tapping on. Use the scale of 1-10, with 10 being the highest distress.

Side of hand: Even though I don’t feel good about myself right now, I’m going to love and accept myself anyway.

Side of hand: Even though I feel stress in my body when I don’t like myself, I forgive and honor myself.

Side of hand: Even though I don’t feel comfortable with myself, I’m willing to let some of it go now with ease and joy.

Inner Eye:  I don’t like myself.

Outer Eye: I don’t think anybody else does, either.

Under eye:  I haven’t got anything in particular to like about myself.

Under nose: I make the wrong choices and everybody knows

Under bottom lip: And it’s depressing.

Clavicles: It feels unsafe.

Under Arm: I have a low level anxiety all the time.

Top of head: I always seem to say that wrong thing

Take a breath and have a sip of water, then continue:

IE:  I don’t have the confidence I need

OE:  It is so icky feeling this way.

UE:  It’s so painful

UN: So many beliefs about worthlessness.

UL: Sometimes, I just hate myself

C:  I don’t like the way I look.

UA: I have no self-confidence

TH: Sometimes, I even feel dread being around others.

Check your number. Has it gone down? Write the new number down.

Continue your rounds, using phrases that apply to you until your body begins to relax a bit. When your number has gone down, and you are less stressed and ready to bring in some peace, finish up with these three rounds.

Side of Hand: Even though I worry too much what others think, I completely love and accept myself
S of H: Even though I don’t give myself a break, I forgive and honor myself
S of H: Even though I’m really hard on myself, I’m ready to start loving myself now.

IE:  It’s hard always worrying what others think

OE: I am tired of beating myself up

UE: I want to be able to relax

UN: I wish to stop being defensive

UL: It’s important to me to feel accepted

C:  To not need other people’s approval so much

UA: Free to relax a bit

TH: Free to stop second-guessing myself

IE: Taking a deep breath in and exhaling.

OE: Can I move toward some peace?

UE: Is there a way to feel a little bit safer?

UN: Can I find a way to let some of this go?

UL: Can I relax a bit?

C:  Yes, I know I can

UA: It’s already better

TH: My body is relaxing some

 

IE: Just letting some of this disapproval go

OE: Tapping will help

UE: I’m feeling more in harmony

UN: Being able to breathe

UL: Taking a deep breath

C: Letting some of this go.

UA: Finding some calm

TH: Allowing relaxation into my body.

Now, check into your body. What number do you have on the number of 1-10? It is likely to go down even more over the next day or so.

• Can you move your number even a little bit down in order to self soothe? Sure. Just keep tapping and adding things to tap on that bother you about your lack of self confidence.
• Can the low self esteem return? Yes. You can say to yourself “Ah, I recognize this old pattern. I’m glad I caught it this time.”

If you are not familiar with tapping, please go here first to understand the process.

There are two different protocols here, one for fear in the world and one for having too much to do. Choose the appropriate one for your situation. Then, add whatever comes to mind. Trust whatever comes up.

At the beginning, be sure to get a number from 1-10 for how intense the feelings are after checking into your body.

Overwhelm With the World

Even though I‘m feeling so afraid right now, because there is so much going on in the world, and it doesn’t feel safe, I’m going to love and accept myself anyway.

Even though I‘m feeling tension in my body because the world doesn’t feel safe, I forgive and honor myself.

Even though I’m scared because of these events (you can name it) around me that leave me feeling uncertain, I’m willing to let some of it go now.

Inner Eye:  I can feel so much fear and overwhelm.

Outer Eye: I have this feeling that something bad is going to happen.

Under eye:  And I don’t have any say in it.

Under nose: I don’t have any control over it.

Under bottom lip: And it feels overwhelming.

Clavicles: It feels unsafe.

 Under Arm: There is this low level anxiety all the time.

Top of head: I can’t figure out what is happening

Take a breath and have a sip of water, then continue:

IE:  And I don’t know what to do

OE:  I want to feel safe

UE:  But I don’t feel safe

UN: The world feels dangerous

UL: I’m alarmed

C:  I’m frightened.

UA: So many scary things going on all the time

TH : My body tightens up.

Continue your rounds until your body begins to relax a bit. When your number has gone down, and you are less stressed and ready to bring in some peace, finish up with these three rounds.

IE:  It’s hard to always be on guard

OE: I want to find my place of peace

UE: I want to be able to relax

UN: I wish to be calm

UL: I want a safe place

C:  Free from conflict

UA: Free to settle down

TH: Where I can feel okay now

IE: Taking a deep breath and letting it out.

OE: Can I move toward some peace?

UE: Is there a way to feel a little bit safer?

UN: Can I find a way to let some of this go?

UL: Can I soften this a bit?

C:  Yes, I know I can

UA: It’s already better

TH: My body is relaxing some

 

IE: Just letting some of this go

OE: Tapping will help

UE: I’m feeling more in harmony

UN: Being able to breathe

UL: Taking a deep breath

C: Letting some of this go.

UA: Finding some calm

TH: Allowing relaxation into my body.

 

– Can you move your number even a little bit down in order to self soothe? Sure. Just keep tapping and adding things to tap on that bother you.

– Can the anxiety and stress return? Yes, there is a subconscious program that runs around safety to protect us. You can say to yourself “Ah, I recognize this old pattern. I’m glad I caught it this time.”

 

Overwhelm With Too Much On Your Plate

Even though there is just too much to do.

Even though I feel too much pressure to perform.

Even though there is just one more thing to add to the list.

Inner eye: One more thing to do feels dreadful

Outer eye: not one more thing

Under eye: I feel the weight of this

Under nose: so many things to do

Under lower lip: I resent it already.

Clavicles: That’s okay.

Under arm: I resent having another ‘should.’

Top of head: I’m probably going to fail at this, too.

 

ET it’s overwhelming, with so many things to do. I’m gonna accept myself right where I am.

ET I’m tired and irritable, I forgive and honor myself.

ET the demands never stop, I can give myself a break and tap.

IE: Now I have to add tapping?

OE: It’s over the top.

UE: One more thing

UN: It’s too much.

UL: I cant’ get it all done

C: I can’t feel easy about this

UA: I just can’t relax

TH: But what if I could?

Take a sip of water and breath. Check your number.

IE: What if there was a way to make it easy?

OE: Nah! Impossible!

UE: Well, just maybe there is a way to let myself up.

UN: I could just take a break

UL: I could cut my list down.

C: I could tell my mind to just settle down

UA: Ask it for a time out

TH:  I’ll just take a couple of deep breaths

 

IE: I’m letting my mind run away with me.

OE: I know I can make this easier

UE:  I can take a brain break

UN: I can be easier on myself

UL: Relaxing a bit

UA: Taking it easy

TH: Big smile coming on!