How to Be More Present this Week

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We have all probably experienced some mornings when you were unaware how things happened – how you woke up and how you got to work. It is truly a natural part of human nature. Actually, according to Dr. Daniel Schacter, absent- mindedness is the second stage in the series of “Seven Sins of Memory” which are memory malfunctions that occur in our everyday life.

Some scientists described absent-mindedness as “action slips” or “mental lapses”. In fact, one out of 7 adults between the age of 18 and 39 suffer from memory lapses. Moreover, psychologists reveal that this happens to us more often than we realize (as much as 30 times a week!)

How does absent-mindedness affect us?

• Difficulty in initiating and finishing tasks
• Complete exhaustion (mind and body)
• Lack of attentiveness, unstable state of mind
• Constant tardiness and poor time management
• Mood swings
• Persistent unpleasant thoughts
• Physical restlessness or impatience
• Poor working memory

These are just some of the possible effects of absent-mindedness. Now, the big question is, how do we reduce it and how can we be more mindful in our everyday life? Try some of these out this week:

Mindful Waking
Take note of this because the early part of the day is essential for your mindfulness throughout the day. Instead of getting up immediately, reflect. Reflect on your quality of sleep, on how you feel, and stretch. It may only take a minute.

Mindful Eating
Whenever you eat this week, focus on eating. Savour each bite, appreciate the smell and taste of the food/drink. This may mean turning off all devices!

Mindful Cleaning
Being mindful in cleaning your house! I am so going to try this.  Whenever you sweep the floor or wash the dishes, take note of the small details.

Mindful Walking
Be mindful of how you feel while walking next time you’re out and about – how good it feels in your feet, in your legs and your whole body. Instead of putting your earphones on, notice the people around you.

Mindful Showering
When you shower/bath, pay attention. Slow down the movements of washing (or use your opposite hand! It will be very different) and see how you feel.

Meditation
Meditation is indeed beneficial and has loads of positive effects (see below). You may have your favourite app, but perhaps explore a new one this week. While we are fans of Dr Joe Dispenza (as we also research and analyse his data so see the benefits of meditating first hand), I have also explored Dr Mike Dow’s  SVT hypnosis recently (it includes some eye movements and binaural beats).

When you stimulate your mind and body through mindfulness and meditation, you are likely to gain benefits such as:
• Improved awareness
• Increased concentration and focus
• Lowered anxiety levels
• Calmness and clarity in thinking and perception
• Reduced risk of depression
• Enhanced stress-handling
• Positive outlook on life and happiness

Here’s to a different week!

Can EFT Tapping Help with Being an Introvert?

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Introversion is not a condition from which you need to recover. Many introverts try to become extroverts and in the process lose themselves and lose sight of the powerful positive traits introverts possess. If you are an introvert, you are in good company: the list includes Leonardo da Vinci, Gandhi, Einstein, and Charles Darwin. Self-proclaimed introverts of today include Warren Buffet, Bill Gates, and Barack Obama. Annnddddd…. I am an introvert! (Peta)

You might be confused as to whether you are introverted or extroverted. You might identify a great deal with introverts and believe, like many others in the Western World, that being introverted is something to be  ashamed of or embarrassed about – something to fix. Maybe you have even tried to become an extrovert. Or you might be living with an introverted member of the family and would like to learn more about what makes them tick.

You might have, like many of us, picked up the book QUIET by Susan Cain (2012) and were fascinated and enlightened by it but now you don’t know which direction to go to or what to do with the information. We do highly recommend you read the book Quiet, as it gives startling new insights into what introversion is, how the Western world views it and the misunderstandings that arises as result of the general ignorance on this subject.

But what Celina Tonkin and I have done in this new book is outline exactly what is introversion, and how it is different to extroversion. It presents cases of people with shyness, loneliness, withdrawal, panic of public speaking, and more. But offers a way to ease these feelings through EFT Tapping.

An Overview of this Book

Chapter 2 will teach you the full EFT technique, and present more information about where it originated, and the research that is now available about its effectiveness.

Chapter 3 will teach you how to use EFT for Stress. The stress hormone cortisol responds very quickly to EFT and thus we are going to start with this topic. The chapter will talk about typical situations that may cause an introvert to feel stressed (eg speaking in public, social situations) and give you many case studies to read about how to use EFT for this.

Chapter 4 outlines how to use EFT or Other People’s Opinions (affectionately known as OPOs). Other OPOs include the idea that you are cold and aloof, shy or inept. They might also include the notion that you need too much structure or are highly sensitive. All of these topics are covered here and practical tips of how to use EFT for OPOs is included.

Chapter 5 is all about using EFT for success (mainly any internal blocks you may have). These might include things like: it is safer to stay hidden, your focus keeps changing, or you need to find courage and vision. You may want to learn how EFT can be used for overcoming past failures, and finding your own voice in a noisy world.

Chapter 6 is all about using EFT to deal with people everyday, on a practical level. This includes how to make eye contact, how to talk on the telephone, or how to deal with extroverts too. We cover other emotions like guilt and over responsibility in this chapter too. Again there are case studies to read how other people have done it.

Chapter 7 is a great chapter – it is all about how to use EFT for positive things. While we traditionally use a technique like tapping to reduce a negative feeling or level of distress, it can be used to install positive feelings. This chapter will show you how to do that to make it last.

Chapter 8 delves into the world of sleeping better. EFT is an excellent tool to help calm the body for sleep, and even to get you to go back to sleep if you wake during the night. This chapter will present examples of the types of things you might want to focus on in your setup statements.

Chapter 9 will show you other ways to do EFT, especially if you need to be discreet. Often in a public or social setting, you might want to do EFT right then and there – and there are ways to do this. We will talk about other acupoints you can tap on, and also other discreet ways.

Chapter 10 outlines what to do if you feel like EFT isn’t working. This might include things like the rating out of 10 stays high, or you feel worse after tapping. We will discuss how to get to core issues, when to seek expert help, as well as a list of commonly asked questions.

This books wraps with what you can do next. It has an extensive list of resources and further reading, as well as practical tips to learn more about EFT. We truly hope you enjoy reading this book as much as we enjoyed creating it for you.

Paperback and kindle now available through Hay House.

Mental Health Super Summit is almost here!

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Have you ever attended a conference where you decide how much you pay to attend, and all proceeds are donated to charity?

The Mental Health Super Summit is Australia’s largest online conference.

The summit has over 5,000 participants, 15 expert speakers and 15 hours of specialist training. This is all available from your office or at home in real-time and on-demand.

The 2019 Mental Health Super Summit will be delivered via 15 live webinar sessions from Friday 4th October to Sunday 6th October and will continue as an on-demand event (i.e. you can watch recorded versions of the live sessions) until Sunday 27th October. You decide how much you want to pay to attend (from just $50).

Continuing Professional Development (CPD) is a mandatory requirement for most mental health member associations in Australia. By attending the Summit, you’ll receive a CPD Certificate of Attendance highlighting the 15 hours of learning you’ll have access to. This Certificate can be used towards your annual CPD.

On Saturday October 5th, 2019 I will present Live 1pm – 2pm (AEST) on The Science Behind Tapping: The 4th Wave in Body Based Therapy Approaches.

Register Here and enjoy the summit!

The Low Tox Life Podcast

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I recently had the chance to chat to Alexx, host of the lowtoxlife.com podcast. The concept of living a Low Tox Life is one that rejects perfection, black and white notions only one way to ‘do it right’. Instead, the podcast takes a relaxed and curious approach to better choices to incorporate into our lives as and if they fit. The show covers lots of low tox topics around sustainability, health, fashion, farming, lowering our toxic load and mind happiness.

And I was lucky enough to share on The Science of Tapping and how it can contribute to a low tox life! I hope you enjoy this episode available here Ep 157. Check out the other episodes while you’re there!

Tapping for Children

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Teaching EFT Tapping to children is actually much easier than to adults! They don’t seem to question how and why it works and the physical stimulation of acupressure points appears to make them feel calm quite quickly!

Tapping can be taught to children for things such as:⁠
• stress⁠
• pain⁠
• fear/worry⁠
• bullying⁠
• resilience⁠
• self esteem, and so much more…⁠

Young children tend to enjoy this body based stress technique, because it can be quick and easy, and they can use a bear or puppet to help (see @morganthetappingbear on Instagram) 🐻 ⁠

We have some free handouts available here if you want to get started with a little one today! And these handy posters for the home or work space.

Self Compassion

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Straight from the expert source, Dr Kristen Neff:  Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself, as you would when you are being kind to yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment?⁠

In contrast to self-esteem, self-compassion is not based on self-evaluations.⁠

Research has showing investigated the relationship between self-compassion, health behaviors, and reactions to illness. In 4 studies in 2013, self-compassion was related to health-related cognitions and affect for healthy and unhealthy participants, and it predicted participants’ reactions to actual illnesses beyond the influence of illness severity and other predictors of health behaviors. Self-compassionate people also indicated they would seek medical attention sooner when experiencing symptoms than people lower in self-compassion. Self-compassion was also related to health-promoting behaviors even after accounting for self-regulatory capabilities and illness cognitions.⁠

Can we use EFT Tapping to increase our own self-compassion levels? ⁠

Absolutely!! Rod Sherwin explored this in a podcast and recorded it. I would highly recommend listening along and tapping at the same time!

Have You Noticed Your Memory Failing?

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💡 An Easy Way to Improve your Memory ⁠

I thought I would share a trick I have been using EFT for – remembering! Not just the ‘tap on my memory issues’ idea – but for everyday things like walking into a room, and asking yourself “why did I walk in here again?” Who hasn’t done that at some point?⁠⁠

So now I just tap. I stand there in the room, and start tapping (eyebrow, side of eye….) – and say something like “why am I here”, or “what was I going to do here?”⁠

In a snap, it comes to me – none of this, I better walk out of the room and walk back in to jog my memory – this is much QUICKER. I never normally get through all 8 points before I remember why I was there.⁠

Try it :-)⁠

For longer term memory solutions, EFT is also a wondrous tool. I would highly recommend Dr Patricia Carrington’s program on this very topic.⁠ You can have a look at it here. 

Can EFT Tapping help with a Mastermind Group?

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If you have ever read Napoleon Hill’s work where he discussed imagining a Mastermind group in his own mind to sort out difficult issues, then you will love this. If not, then this will be great to read anyway!⁠

In his timeless classic, “Think And Grow Rich” Hill wrote about the #Mastermind principle as:⁠

“The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony.”⁠

He continues…⁠

“No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind.”⁠

So – how could you use EFT tapping for something like a Mastermind group? Maybe it could be as simple as using tapping to find people who are similar minded (e.g. Even though I want to start a Mastermind group but I don’t know where to start, I accept myself anyway), or tap as a group once you have one (e.g. Tapping for common goals or individual ones).⁠

Either way, having a like minded group together sharing a common interest like EFT could be life changing, and very energising! As Pam Grout says – Who needs a guru when you have a power posse? ⁠

Tapping for Food Cravings, Stress and Insomnia – Podcast Episode

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Fantastic chatting with Audra on her podcast The Healthy Shiftworker with @thewellnesscouch!

From Audra’s post on Instagram

Today we’re chatting with @petastapleton who is a registered Clinical & Health Psychologist and an Associate Professor in Psychology at Bond University here in Australia. She is a world-leading researcher in EFT – which is short for Emotional Freedom Technique (otherwise known as tapping) and led a world-first randomized clinical trial investigating the effectiveness of EFT on food cravings in overweight and obese adults.

In this entertaining podcast (Peta has a great sense of humour!) we talk all things:

– What exactly is the Emotional Freedom Technique (EFT) or tapping, and how does it work?
– How EFT helps to reduce stress hormone levels and support our nervous system on a biochemical level
– The incredible statistics showing how fast it works to help those suffering from conditions such as anxiety and PTSD
– Results from her clinical trial showing how it helps to reduce food cravings – and yes, this does include a chocolate muffin!

-How it can be used to improve anxiety-related sleep issues such as sleep onset and reduce intermittent awakenings.

Listen to the podcast here everyone.

Follow Audra on Instagram:
@TheHealthyShiftWorker

How is EFT Tapping different from Counseling?

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This is a commonly asked question!

How Is EFT Different from Counseling or “Talk” Therapy?⁠

There is a physical (somatic) aspect to EFT along with the cognitive (thinking) part. Most traditional approaches to changing behavior or dealing with emotional issues, such as counseling or therapy, involve a “talk” component and rely heavily on changing people’s thoughts. This is fine for some people, but others get frustrated that their thoughts just don’t change. It may even be hard to recognize the thoughts that need changing.⁠

Does this sound familiar? ⁠

Because EFT just starts with what is bothering you and doesn’t try and change it up front, you get to truly acknowledge what is wrong. Some traditional therapies analyze your thoughts and attempt to “correct” them, but this takes a lot of willpower and effort. It doesn’t come easily to most (I know this after working with clients for more than 20 years) and it takes a long time for a change to become habitual and permanent.⁠

What if you could just acknowledge what is not feeling good, not feeling right in your life, a distressing thought or body sensation, and use the technique until it subsides? Nothing more than that—just focusing on it, using the tapping techniques, and feeling better/neutral/calm at the end.⁠

Now that might be a great idea! To learn more, feel free to explore our Ultimate Tapping Guide here.

Tapping for Goals!

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Quick Tips for EFT Tapping on Achieving Your Goals!!⁠

Always remember to be specific to your own physical sensation, words to describe your situation or feelings/ thoughts. Tapping works best when you are VERY SPECIFIC.⁠

Tapping works well for goal success and for ensuring your dreams can come true. It addresses the ‘tail enders’ or doubts inside us that prevent a goal succeeding. It is all about tapping on 2 things:⁠

1. Your BELIEF that a goal can and will come true.⁠
2. The doubt inside your head/body that it can’t/won’t.⁠

Write a goal you would like to come true – read your own goal out loud now and listen for any doubts inside your mind/body. We call these doubts “Tail Enders”. They might be like this:⁠

• It is now the 3rd May 2019, and I am standing on the beach in Hawaii enjoying a perfect vacation (BUT I DON’T HAVE THE MONEY FOR THIS or AS IF – YOU WILL NEVER GO OVERSEAS)⁠

Let’s tap now with the tail ender (not the goal itself) – the idea is to deal with the tail ender so it doesn’t get in the way of the goal coming true. Tap on each negative feeling or statement until they no longer feel true (e.g. you rate them as a 0 or 1). Once you have reduced the negative belief or feeling to a 0 or 1 say your goal out loud again. Re-rate your doubt in that goal or positive affirmation. It should be going down in number as your belief in it increases because you are ridding yourself of the negatives.⁠

You can also tap on the level of doubt only – e.g. your doubt is 8/10 so just tap with your doubt and see what shifts. Use tapping to explore WHY you this goal won’t come true with your tail enders. Do the tail enders represent someone else’s voice from your childhood (e.g. a parent told you, you couldn’t do certain things). ⁠

Always seek the support of a professional and skilled EFT practitioner if you need support with this.⁠

Unlocking the Power of the Law/Principle of Attraction with Vision Boards

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“Our attitudes and beliefs create a magnet to attract events, circumstances and opportunities to live out those attitudes and beliefs.”

This is what the Law of Attraction (LOA) states  – it provides the opportunity to shape our lives through the act of focusing on and then attracting our deepest, greatest desires. To put this law into action, people use a very influential tool – a vision board. Contrary to belief, creating a vision board is not just putting together pieces of magazine cutouts, gluing them into a collage on a board and hoping they will magically come true.

A vision board helps you narrow down your desires through the power of choice. The time and energy you will invest into making one will help you visualize your future and eventually constantly remind you of your life goals. Will Smith, Jim Carrey, Oprah and Arnold Schwarzenegger have all discussed their use and love of vision boards.

Before you set onto making one, let’s look at how vision boards empower you with the LOA:

1. It puts The Power Of Choice Into Focus. You choose what goes on the board, so it means that you will have to narrow down all of your goals – choose what is most important (now and in the future). It will then let you focus on what you truly want. Remember to choose images/representations of what you DO want in your future, not what you DON’T want.

2. It  is Your Daily Dose of a Visual Reminder. An unspoken rule of a vision board is that you need to place it where you will easily see it every day, every time. Visualization has grown to become one of the most effective mental workouts out there.

3. It fuels Your Emotions. Just the mere sight of your vision board, you should immediately reconnect with your passion for your dreams (if not, the pictures/images may not be powerful enough!).

4. It combines The Mission Of Achieving Goals With Fun.  Aside from being a concrete foundation to help you reach your dreams, creating a vision board should surely be fun from start to end. It could also be an entertaining way of relieving yourself from stress. You don’t even have to put much effort into organizing it – just have fun as you put them all together!

You are the one in-charge with your vision board. You decide what goes in it, you decide which materials to use for it, and you decide how you will make it. It could be digital or physical, anything is possible. This is the joy of planning and searching.

Bring in The Principle of Attraction

Now, not everyone believes in or thinks the LOA is real, nor easy! And I wanted to share a principle that is an evidence-based phenomenon with a foundation in positive psychology, goal-achieving research, and mind-brain sciences. This is called the Principle of Attraction.

The Principle of Attraction (POA) states that “Like Tends to Attract Like.” The Principle of Attraction is not magic and is not a universal law – it is based on you having an active role in the process. How you THINK, FEEL and BEHAVE tend to bring you more of the same.  Research says we are more likely to be attracted to someone who is physically similar to ourselves, and we trust them more! The scientific evidence points to opposites barely ever attracting – which means you can change who/what you are attracting in your life by changing how you think and feel.

Both the LOA and POA rely on you taking action – not being passive. For a new thought (your goal) to become a reality, you have to teach your body at an emotionally level how that would feel NOW. This is why the images on the vision board should elevate you to a heightened level of positive emotion – it is ideal to focus on how that would feel NOW when you look at your images Remember like attracts like – positivity usually attracts positivity and negativity usually attracts negativity. And positive people tend to have greater success, better jobs, better relationships, improved health and more.

So if the vision board image you select is not quite a perfect match for how you feel, think or act currently, then this is the place to start. You can start by imagining who you would be if that goal DID come true, and be active in being that person NOW.  The POA allows you to plan, prepare, take responsibility and adopt an optimistic/realistic perspective.

So whichever law or principle you subscribe to, enjoy the journey of creating both on the board, and in your mind and body!

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.