Need to Drink More Water?

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We are often asked in food craving workshops – can you use tapping to increase the amount of water you drink?

And yes – the answer is YES!

Mostly you need to work out what you DON’T like about drinking water, and tap on those.

Example Setup Statements for Drinking Water

  • I don’t like drinking water
  • Even though I dislike the taste of water, I deeply and completely accept myself.
  • Even though I don’t like drinks that have no smell I deeply and completely accept myself
  • Even though I’d prefer to drink (say the name of what you’d prefer to drink) than drink water I deeply and completely accept myself
  • Even though I’m worried that drinking more water will mean going to the toilet too often I deeply and completely accept myself
  • Even though drinking water is a nuisance to me I deeply and completely accept myself
  • Even though drinking water doesn’t excite me I deeply and completely accept myself

Reminder Phrases could be – don’t like it, tastes awful, dislike the taste, prefer to drink xxx

When the SUDS rating out of 10 seem slow, try some positive tapping.

“I Choose” and Positive Statements 

• Even though I don’t enjoy drinking water, I deeply and completely accept myself and I choose to give my body all the precious water it needs.

• Even though my thirst response is weak, I deeply and completely accept myself and I choose to be aware of my body’s need for frequent drinks of water.

• Even though I don’t feel thirsty until I have a headache, I deeply and completely accept myself and I choose to drink water often / 10 times a day / even when I’m not thirsty.

• Even though I don’t like the idea of drinking tap water, I deeply and completely accept myself and I choose to find a way to give my body the best quality water I can.

• Even though I don’t like the look of water I deeply and completely accept myself and I choose to see it as the clear, clean precious substance that my body thrives on.

• Even though I’m frustrated about not drinking enough water I deeply and completely accept myself and I choose to frequently drink sufficient amounts for my body’s needs.

Positive Reminder Phrases

• I enjoy giving my body the water it needs

• I have a healthy desire for water

• Water helps me reach my goals

• I’m designed to drink water

• My body works so well when it’s hydrated

• Water keeps my energy level up

• Water’s taste is naturally clean and subtle

• Water is my main drink

Tapping for Dealing with Other People’s Energy: For Introverts!

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Social settings can be quite draining for introverts. They might find other people’s energy too intense, too high or vibrant, or even too loud. All of this can add up and take an enormous toll on their nervous system. Researchers suggest that introverts and extraverts naturally differ when it comes to their alertness and responsiveness to a given environment. A substance or scene that overstimulates the central nervous system of an introvert (which doesn’t take much) might cause him or her to feel overwhelmed and exhausted, rather than excited and engaged. Therefore, being near other people’s energy when it is very strong can deplete an introvert even if the introverted one is in the corner of the room away from everyone else.

Tapping, of course, is a way to calm the body and can be used prior to going into a situation in which other people’s energy might be strong, or after an event is over and you are exhausted. Here are some example Setup Statements and Reminder Phrases for shaking off energy that is not your own:

  • Setup: Even though I’m affected by ____’s [insert name] extreme energies, I accept myself for who I am.
  • Reminder Phrase: Releasing ____’s extreme energy.
  • Setup: Even though I might be taking this person’s energy personally, it’s about his/her issues, not mine.
  • Reminder Phrases: Not my issue; letting go of their energy.
  • Setup: Even though I can feel ____’s energy in the room and it affects me negatively, I completely accept myself.
  • Reminder Phrases: Releasing ____’s energy; taking it personally; deeply affected.
  • Setup: Even though ____ [insert name] constantly overwhelms me when I’m with him/her, I completely love and accept myself for feeling this way.
  • Reminder Phrases: Shaking off ____’s energy; overwhelmed; drained.

To help counteract feelings of overwhelm, try these statements. Remember to rate your level of overwhelm before you begin (0 to 10) and also personalize the words to fit your exact situation.

Setups:

  • Even though I feel paralyzed and overwhelmed by ____, I deeply and completely love and accept myself anyway.
  • Even though I’m totally overwhelmed by ____, I choose to accept and respect who I am and how I feel.
  • Even though I feel totally depleted and this makes me want to retreat, I choose to love and accept exactly who I am and where I am on my journey.

Reminder Phrases:

  • Eyebrow: I feel totally overwhelmed right now.
  • Side of Eye: I can’t seem to deal with anything right now.
  • Under the Eye: I don’t know how I am going to get over this.
  • Under the Nose: I feel overwhelmed and worn out.
  • Chin: I don’t know how to calm down.
  • Collarbone: I feel exhausted and overwhelmed right now.
  • Under the Arm: I can’t cope.
  • Top of Head (TH): I want to retreat.

Some great resources here: 

A wonderful site full of blogs and resources for introverts: http://highability.org/the-gifted-introvert

Website of Dr. Susan Cain, author of Quiet: https://www.quietrev.com

Dr. Elaine Aron’s work on highly sensitive people: http://hsperson.com

EFT for Introverts – Peta Stapleton & Celina Tonkin – https://www.amazon.com/EFT-Introverts-Peta-Stapleton/dp/1604152702

What Is Introversion and How can Tapping Help?

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An introvert is usually thought of as a shy, reticent person. A new movement has arisen in the world, however, promoting introversion for what it is: a normal personality trait, just different from extroversion.

Introversion is not a condition from which you need to recover.  Many introverts have been trying to become extroverts and, in the process, have lost themselves completely and lost sight of the powerful positive traits introverts possess. According to numerous studies, introverts have a highly reactive nervous system that makes them acutely sensitive to their environment. Hence, they need to withdraw to recharge their batteries. They might appear to others as shy, aloof, or not liking other people, when in fact they just have a physiological need to be alone for a while.

Psychology Today (Whitbourne, 2014) outlines nine signs that you might be an introvert. Here is a summary:

1. You enjoy time to yourself.
2. You think best when you are alone.
3. Your best leadership occurs when those you are leading are self-starters.
4. When questions are asked in a group situation, you are the last to raise your hand.
5. Other people seek your opinion.
6. When in public, you often wear headphones.
7. You try to avoid engaging with people who seem angry or upset.
8. Unless otherwise required, you get more phone calls, texts, and emails than you make.
9. You do not initiate small talk in casual situations, such as with salespeople in a store.

There may be more signs than this, but it is a good starting point. The main thing is that none of these signs mean anything negative. They are just characteristics that might describe your preferred way of being. It doesn’t make you wrong, nor do you need to change. Introverts can find themselves feeling overwhelmed, however, and in need of ways to manage their emotions.

Celina Tonkin and I explore how Tapping can help in our book EFT for Introverts but our next blog post will get you started.

p.s. we are both introverts!

How do You find a client’s Hidden Issues with Tapping?

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Clients themselves are not always aware of their own hidden issues (sometimes called core issues). There are several processes within EFT that can help uncover these – see technique such as sneaking up on a problem, or daisy chaining which is a method to see what the current situation reminds you of – see http://www.eftuniverse.com/tutorial/the-daisy-chain-opportunity

Sometimes what happens is that there is a good reason to actually keep a problem going in life (often called a secondary gain or in EFT terms, psychological reversal). This means a client has a reason to stay the same, rather than change, and they are not often aware of it. An example might be that a client was abused as a young teen, and promptly gained weight as a way of becoming less attractive and to reduce the chances of it happening again. Later in life as an adult they attempt to lose weight, wanting to be healthy, but weight loss triggers a cascade of emotions related to safety (usually unconsciously), and they keep returning to their overweight state not matter what they do. Have a read here for how this works – http://www.eftuniverse.com/refinements-to-eft/how-to-identify-and-correct-psychological-reversals

The side of the hand point used in EFT with the setup statement is often associated with psychological reversal so it is important to use that with clients. It just might help with any secondary gain.

There are several questions that can be asked while doing any of the above too. Dr Dawson Church suggests to ask:

1. Does the problem that’s bothering you remind you of any events in your childhood?
2. Can you tune into your body and feel your feelings? Now, travel back in time to the first time in your life you ever felt this same sensation.
3. What’s the worst similar experience you ever had?
4. If you were writing your autobiography, what chapter would you prefer to delete, as though it had never happened to you?

He says – if you can’t remember a specific childhood event, simply make up a fictional event in your mind. This kind of guessing usually turns out to be right on target. You are assembling the imagined event out of components of real events, and the imaginary event usually leads you back to actual events you can tap on.
Even if it doesn’t, and you tap on that fictional event, you will eventually experience an obvious release of tension.

Another great article written by a practitioner on getting to the core belief is here http://www.eftuniverse.com/refinements-to-eft/the-6-eft-whys-getting-to-core-issues

Group EFT Tapping Results in 43% reduction in Cortisol

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Our latest EFT research is out!!!! And shows group EFT Tapping reduces cortisol by 43% in 1 hour 😍

We directly replicated Dawson Church’s 2012 study with 1 small difference – we did group EFT rather than individual.

And it resulted in a 43.6% reduction in cortisol over 1 hour – the psycho-education group had a 19.5% decrease and the resting group (who read magazine increased by 2%!).

The original study was individual delivered and EFT still stood out over the other 2 conditions with a 24% reduction but our study showed the unique borrowed benefits in group delivered EFT – are well worth investigating!!!!!

Full Abstract here –

Objective: In a direct replication of Church, Yount, and Brooks (2012), this study examined changes in stress biochemistry and psychological distress symptoms in 53 participants randomly allocated to one of three 60-min group interventions: Emotional Freedom Techniques (EFT), psychoeducation (PE), and no treatment (NT). The Symptom Assessment−45 (SA-45) was used to assess psychological distress symptoms.

Method: Salivary cortisol assays were administered 30 min pre- and postintervention to test cortisol levels. The original study by Church et al. indicated the EFT group showed statistically significant improvements in anxiety (−58.34%, p < .05), depression (−49.33%, p < .002), overall severity of symptoms (−50.5%, p < .001), and symptom breadth (−41.93%, p < .001). The group also experienced a significant decrease in cortisol (−24.39%) compared to the PE group (−14.25%) and NT group (−14.44%).

Results: The present results indicated the EFT group experienced a significant decrease in cortisol greater than the original study (−43.24%, p < .05), but these results were not mirrored by subjective reports of psychological distress. The EFT group reduction in cortisol was significantly different from that of the PE group (−19.67%), and as expected, the posttreatment cortisol level detected among the EFT group was lower than that of the NT group (2.02%); however, there was not a statistically significant difference between the 2 groups. Additionally, there were no significant improvements in cortisol reduction among the NT and PE groups.

Conclusions: Findings support the original study indicating EFT to be an efficient and effective brief treatment for reducing biological markers of stress.

 

Ref – Stapleton, P., Crighton, G., Sabot, D., & O’Neill, H. M. (2020). Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychological Trauma: Theory, Research, Practice, and Policy. Advance online publication. https://doi.org/10.1037/tra0000563

Paper here – https://psycnet.apa.org/doiLanding?doi=10.1037%2Ftra0000563

How do You introduce EFT to sceptics?

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My suggestion is to always build a bridge to their current knowledge or understanding. Perhaps the way EFT is first introduced is important – whether you say it is a relaxation technique, a stress reduction tool or a therapy technique might be useful depending on who is asking.

For some people, they will want to know of the research and how EFT works – it would be highly recommended then to refer to the 100+ published studies, particularly the meta analyses which show EFT has a profound effect for anxiety, depression, and Post Traumatic Stress Disorder. A large effect size in a meta analysis shows that something is really happening and it can be seen with the naked eye. We have the meta analyses and key papers available here to read.

We now have research which shows EFT can down-regulate (switch off) genes associated with the stress response, and can reduce the stress hormone cortisol in the body after one hour of tapping. Brain scans are also showing significantly reduced activation after 4 weeks of EFT (for food cravings in obese adults – our study is here on this site). These trials are published in peer reviewed journals and EFT Universe’s website has links to the articles.

I find language is important to many people, particularly skeptics. Not everyone will relate to the old description that EFT was a ‘meridian based therapy’ which targeted energy systems in the body. We have more solid science now and perhaps a better description would be that EFT is an exposure therapy with a cognitive element, but the part that induces the relaxation response is the somatic tapping on acupoints.

Common evidence based therapies for conditions such as obsessive compulsive disorder, phobias, and anxiety disorders all use an approach that includes exposure and then relaxation (an opposite response to the anxiety feeling). They will often use muscular relaxation and deep breathing during the exposure phase (e.g. someone has a fear of heights and is at the top of a building looking out the window and does the deep breathing while they are there to calm themselves). In EFT, we use the tapping process as the calming response.

Approaching it this way tends to result in EFT not being seen as such a different approach – it fits the current paradigm. Have a read here too http://www.eftuniverse.com/tutorial/building-bridges-from-existing-beliefs-to-eft

My last tip is that if you have a strong reaction yourself to talking with skeptics, or people who question EFT, or even when trying to share how it works, then perhaps using EFT on your own reactions will be useful. I have always found that the calmer I am when a skeptic questions me, the more easily I can access information to share with them that fits their framework.

When EFT relieves physical pain, does it mask the pain and consequently interfere with pain’s function as a warning signal?

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EFT can be used in a variety of ways for pain. In the beginning people usually use tapping for the physical sensation of pain (e.g. severity, intensity or the impact in their lives), but it can also be applied to any emotions associated with pain too.  People with acute pain (e.g. an injury that has just happened) report that EFT helps with coping until they receive medical care.  EFT is not designed to stop pain that is appropriate here – acute pain is a signal there is something wrong, but EFT might help with coping until you obtain medical intervention.

Chronic pain however, is typically described as pain that still exists beyond the period of time where the body has repaired an injury.  Sometimes there is no origin for chronic pain either – it just starts one day without an event or incident. EFT in this case can be applied to symptoms (pain rating out of 10), everyday coping, the emotions associated with having this long lasting pain (e.g. angry it never goes away) or even to the event that started it (if there was one).

In my own study of chronic pain sufferers, an overwhelming 82% discussed the stigma they experienced from health professionals not believing the extent of their pain, and only 4% indicated they received any pain relief from psychological treatment.  We taught them EFT for 4 hours in an intensive workshop they reported a significant de­crease in the severity and impact of pain during this time, and a significant improvement in their overall psy­chological distress. There was also a sig­nificant improvement in their depres­sion, anxiety, and stress symptoms. A significant asso­ciation was found between pain and psycho­logical distress. After 6-months, they still reported positive gains.

You can read it here.

Can I do EFT for another person?

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And if so, do I need permission from that person?

This is a common question but it is also a complex skill. EFT does work in this way – someone can tap ‘for’ another person by tuning in to whatever they might be aware of in that moment, and tap as though they are experiencing themselves. Many people will report positive outcomes from this.

However, and there is a BUT, there are several things to be aware of. The first is that your own intention needs to be clear. If you are tapping on someone else’s issue or problem because it will make your own life easier (e.g. you tap on your partner’s bad habit because it will make your life smoother), then the intention may not really be about helping them with the habit – it is more about you. In this case, you can still tap – but it would be on your own reactions towards that other person. You may find that by reducing your own frustration about someone else’s bad habit, they may actually change towards you anyway.

There are circumstances where surrogate tapping may be useful however. For small babies, children and situations where someone cannot tap for themselves (e.g. disability, injury), then it might be appropriate to tap for them. Asking permission wherever possible is preferred ethically, and if it cannot be obtained, taking some time to sit quietly and think about the other person and whether they would truly give you permission might be useful (this might be referred to as asking that person’s higher self). Always respect the answer you receive, and tap on yourself and your own feelings if the outcome is not what you wanted.

However, if you have permission or feel it would have been given, “surrogate tapping” is then done by tapping on yourself while you imagine in your mind that you are the other person.  Typically people will tap with phrases that come to their mind, without questioning them – they still rate the distress level out of 10, and apply the same EFT recipe, just on themselves.

For an example of surrogate EFT for a baby for sleep issues see http://www.eftuniverse.com/children-and-adolescents/helping-a-restless-baby-to-sleep#comment-55

How Can you Start Tapping on Yourself?

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What’s a good way to start using EFT on youself?

We would always recommend someone attend a live workshop or training to learn EFT, so you are in the hands of highly trained and experienced practitioners and presenters as you learn this wonderful tool. EFT Universe, EFT International,  the Association of Comprehensive Energy Psychology (ACEP) and many others maintain lists of trainings and workshops around the world, and all trainers listed are approved.

Because we have such an amazing technological world now, many people may have come across videos teaching EFT on the web (e.g. YouTube). There are some excellent videos out there, and then perhaps some that might not be so great. EFT works best when we are very specific about what we are tapping on, and sometimes a video online does not allow you to do that. It is the difference between tapping on “I feel anxious” versus tapping on “I feel anxious because my boss just called me for a random meeting tomorrow and I don’t know what it is about”. The second statement is a lot more specific and tapping will work more effectively on this as it is specific to the person and to the nature of the anxiousness.

When you learn how to use EFT, we also recommend you begin using it regular for the best effect. Like any habit, EFT builds over time and can have generalizing effects. We recommend you associate tapping with something you do everyday – e.g. brushing your teeth, or your morning coffee. It you also did 5 minutes of tapping at the same time each day, over time you will have addressed many things in your life. It might be that you just tap on something from the day prior, a feeling in the moment (e.g. feeling rushed in the morning!), or something you are working on over time (e.g. a pattern in your life such as why you procrastinate).

Enjoy the journey!

Expanded Awareness

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Have you ever used expanded awareness?

By using it we can take in more information from the world around us, both in terms in what is observed from a rational conscious state, as well as subjective experience. You can sense more than your 5 senses allow.

Also, you can induce a state of relaxation or trance in yourself, or others if you guide them towards a state of expanded awareness.

There is a very simple technique to learn and practice expanded awareness. You can try it at the start of sessions with clients or anytime in the day.

The Technique

  1. Pick a single spot above eye level. Perhaps a light fixture, a spot on the wall, the corner where the wall meets the ceiling.
  2. Look at this spot with all of your focus. Fully and completely.
  3. While looking at this spot with all of your focus, notice what is around the spot.
  4. Now, while looking at this spot with all of your focus, expand your vision slowly. As slow as you can comfortably do this. See more and more in the peripheral vision than you do in the central part of your vision (foveal vision).
  5. While looking at this spot with complete focus, notice the walls, the floor, the ceiling etc. You should be feeling more relaxed, peaceful and calm than ever before. This is also a state whereby you are unlikely to experience any stress, worry, anger etc.
  6. While looking at this spot, get a sense of….what’s behind you? Now you are in expanded awareness.
  7. Stay in this state (peripheral vision) for as long as you can. Notice how it feels to be one with everything around you. Surrender to the greater force within you, since the state of surrendering is necessary for you to tap into the power of the Law of Attraction. Notice the joy that begin to infiltrate you as you continue to hold on to the state. Create an anchor for this positive state. Practice doing this faster and faster. Expanding and narrowing again your awareness. It’s OK if you feel a little spaced out. It happens, and this is called self-hypnosis.

Enjoy!

Your Unconscious: How Can you Change It?

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All behaviour, all learning and all change are unconscious. Read that sentence again. All behaviour, learning and change are unconscious.

Once you grasp the magnitude and impact of this statement, your existence and world can suddenly take on a new meaning.

Your reality is based upon your decisions, values, beliefs, memories, language and attitudes, and these are all stored at the unconscious level. These are often called internal filters because they screen all information entering your reality and awareness. If you suddenly decided you wanted to change a belief you have always had (e.g. ‘If I want something done properly, I have to do it myself’), then you have to tackle it at the unconscious level, as your filters would continue to screen everything in the old way.

It will not readily change at the conscious level. Your values, memories and language will continue to bring it back to the state it has always known (in this case, needing to do it yourself).

The real question is HOW. Many modalities can help unconscious patterns, beliefs etc change (for good) – EFT Tapping is a favourite of course, TimeLine Therapy is something I go to regularly (and other NLP techniques), others such as meditation (particularly those focussed on change work once you are accessing the unconscious such as Dr Joe Dispenza), and many more. Know that you CAN change even very old patterns and beliefs – seek out someone to assist if you don’t know where to start, as the unconscious mind is an important tool in our lives; when used to its full capacity, it can aid us in achieving our wildest dreams.

To read more on this concept and access a LOAD of techniques read Your Mind Power: Strategies for Behaviour Change (Hybrid Publishers) – https://www.hybridpublishers.com.au/product/your-mind-power-strategies-for-behaviour-change/

You can also buy this book at any of my EFT workshops.

Another Take on Your Goals

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The start of the year is usually about setting goals and intentions. Then somewhere about now, we drop off slightly and maybe start to find reasons (excuses?) we can’t keep at it.

But when we take ownership of something–an item, an idea or a goal–we are more committed to it. This is called the “endowment effect” which happens when we take ownership of something and it becomes “ours,” (integrating it into our sense of identity). This doesn’t mean you necessarily have to TELL anyone about your goal.

Cornell University researchers demonstrated the endowment effect with a clever experiment. First, researchers gave participants coffee mugs and offered to trade them chocolate for their mug. Almost none of the participants wanted to trade. Next, researchers reversed the trial. They gave participants chocolate and then asked them to trade it for the coffee mug. Again, very few wanted to trade

It was about what they already had, not about the actual objects. When we take ownership of something, we work to keep it.

How can you take ownership of your goals?

One thing I do is write a letter to my goals/s! That’s my real diary there in the photo. I have just written a letter to a BAG (Big Audacious Goal) in that book – Dear Goal, here’s all the reasons you are coming into my life xxxxxx (you get the idea).

I wrote in present tense like it was already here and expressed gratitude and many other things for it joining me in my life.

Could you write a letter to your goal this weekend?

References

1. Beggan, J. (1992). “On the social nature of nonsocial perception: The mere ownership effect”. Journal of Personality and Social Psychology. 62 (2): 229–237. doi:10.1037/0022-3514.62.2.229.
2. Morewedge, Carey K.; Giblin, Colleen E. (2015). “Explanations of the endowment effect: an integrative review”. Trends in Cognitive Sciences. 19 (6): 339–348. doi:10.1016/j.tics.2015.04.004. PMID 25939336.
3. Weaver, R.; Frederick, S. (2012). “A Reference Price Theory of the Endowment Effect”. Journal of Marketing Research. 49 (5): 696–707. doi:10.1509/jmr.09.0103.

 

Access Chapter 4 from The Science Behind Tapping here free

EFT researcher and author Peta Stapleton, Ph.D., brings together the history and cutting-edge research of tapping. She also shows how tapping can be used for a whole host of ailments, including anxiety, weight issues, depression, trauma, and more. Dr. Stapleton’s own groundbreaking study involving food cravings in overweight adults helped establish EFT as an effective, valid form of therapy.

Access Chapter 4 below - EFT Tapping for Post Traumatic Stress Disorder.

Thank you! Here is your free chapter.