Here’s a tap-along that you can use throughout the day – any time you notice negative feelings in your body. You can use these exact words – even if they don’t match your own feelings (your brain will know what to do with them), or you can adapt them to your own feelings and thoughts. You don’t have to say the words out loud – you can simply read them and tap. After a while, you won’t even need to read them – you can come up with your own. The key is to TAP! If you tap for one or two minutes a couple of times a day, I guarantee that after a few weeks your days will begin to feel better – not just at work, but throughout your life. You’re worth it!
Start by quickly rating the intensity of the feelings, using the 0-10 scale. Tap this round, then re-rate. Keep tapping this round – rating the intensity after each round -until your intensity is a 2 or lower. Go to Zero if you can. Notice how long it takes to lower it. Over the course of the next few days or weeks, notice if the intensity level goes down easier or faster, and if the occurrences of stress reduce.
[Tapping on the Karate Chop Point]
Even Though (ET) I feel stressed in my chest and in my stomach, I deeply & completely love &accept myself ( ID&CL&AM), and I honor these feelings and what they’re trying to tell me.
ET I feel stressed, and I thought the stress was necessary for my success, ID&CL&AM
ETI feel stressed in my chest and my stomach ID&CL&AM, and I choose to know that it’s safe to feel calm and confident.
[Then Tapping around the Points – one point for each phrase]
-This stressed feeling -It happens often -I don’t even notice it sometimes -This stressed feeling -I thought it was a requirement -I thought it meant I’m working hard -I thought this stress was a sign of success -But now I’m noticing this stress[go around the points again] [eventually, as your brain and body get retrained, you may be able to leave out this part and the next part]
-I’m listening to my body -I want to feel calm -I want to feel confident -I want to release this stress -This stress really isn’t helping -Just because everyone around me is stressed -Doesn’t mean I need to be -I’m ready to release all this stress -It’s safe for me to feel relaxed -It’s safe for me to quit worrying -It’s safe for me to let go -It’s safe for me to not be in control -It’s safe for me to have peace -It’s safe for me to go with the flow -It’s safe to release the need for perfection -It’s safe for me to feel happy -I choose to release this stress from my body -I choose to begin to master my thoughts -I choose to be truly productive -I choose to be calm -I choose to be confident -I choose to be creative -Despite what’s going on around me -I am the authority of my lifeTake a nice deep breath in and out
Now re-rate the intensity.
Keep tapping this – rating the intensity after each round -until your intensity is a 2 or lower. Go to Zero if you can.