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!

This protocol is to help alleviate difficulty getting to sleep or staying asleep. As always, you can change it around to more closely fit your personal experience.

It can be useful to keep a journal of your sleep patterns, making notes each morning so that you can be aware of your progress. Remember to start with a number from 1-10 for the level of sleep depravation you experience, 10 being extreme sleeplessness.) A drawing of the EFT tapping points is available here.

* Remember that, with EFT, the negative emotions need to be identified and addressed first to clean it out, then follow with the positive. For more information on that, go here.

Tapping on the outside of the hand (3 statements for 1 round)

• Even though (ET) I am so stressed with my lack of sleep, I completely love and accept myself.
• ET my lack of sleep is wearing me out, I forgive and honor myself.
• ET I feel depressed ‘cause I can’t get enough sleep, but I know that I can shift this issue.

Inner eye: All this sleeplessness.
Outer eye: All this stress around sleep.
Under eye: It feels like it will never end.
Under nose: I feel so worn down.
Under bottom lip: My body is screaming for sleep.
Clavicles: It makes me so tired
Under arm: I have no energy.
Top of head: It’s hard to feel good when I’m so tired
Take a breath and have a sip of water, then continue.
IE:  I’m so tired.
OE: I don’t like feeling bitchy.
UE: My body just sags.
UN: My muscles ache.
UL: My brain is sluggish.
C:  It’s hard to stay alert.
UA: It’s so aggravating
TH: I just want to be left alone.

Take another breath and have a sip of water. Usually, when doing EFT, you now check your number to see if it’s gone down. But you won’t know with this issue if things are better until tomorrow after you have slept.

• ET I am so stressed about this insomnia, I completely love and accept myself.
• ET my poor body is so tired, I forgive and honor myself.
• ET I feel resentful cause I can’t get enough sleep, I know that I can shift this issue.

Inner eye: All this restlessness.
Outer eye: I just toss and turn.
Under eye: It feels like sleep will never come.
Under nose: I feel so worn down.
Under bottom lip: My body is screaming for sleep.
Clavicles: It makes me so tired
Under arm: I feel like a zombie.
Top of head: It’s hard to feel good when I’m so tired
Take a breath and have a sip of water, then continue.
IE:  I’m exhausted.
OE: I don’t like being crabby.
UE: My body feels like it’s in slow mo.
UN: I’m so uncomfortable.
UL: My brain hurts.
C:  Have I missed something?
UA: Just dead tired.
TH: Can I go to sleep now?

If your mind thinks of something else about the sleeplessness, be sure to tap on that. Next, tap on the positive. You don’t have to tap on the side of the hand again. Just go for the other points:

IE: Part of the tension around my sleep issue is letting go
OE: I don’t feel as worried about it
UE: I think something may have shifted
UN: I bet I can sleep tonight
UL: I love my body.
C: I just want to feel better.
UA: I can forgive myself for this time
TH: I’m ready to start sleeping better

Take a breath and a sip of water.

IE: You can do it, Body.
OE: I’m feeling better
UE: A good sleep pattern is returning.
UN: My body is ready, willing and able to sleep like a baby.
UL: I feel relieved.
C: Letting sleep issues go.
UA:  I’m clearing any reasons for not sleeping
TH: Knowing I can sleep peacefully.