Tapping Exercise – I Just Ate 3 Brownies: I’m such a failure

Have you ever eaten something you had decided you weren’t yummy chocolate brownie with chocolate drizzlegoing to eat or eaten more of them than you had intended?  Sadly, it happens to me more frequently than I would like.  What usually happens next is the thought “I might as well eat whatever I want because I already blew it.”  The tapping exercise below is a good way to help minimize the damage. These words will work for you, even if what you ate or when you ate it is slightly different.  Or, you can substitute your own words.

Say this statement and rate the intensity or how true it feels to you on a 0-10 scale (10=very true).  “I’m such a failure.”  Now say this one and rate it “I already blew it.”  Write down your numbers.

Tap on your karate chop point and use the setup statements.  Even though I just ate 3 brownies, and they definitely weren’t on my food plan for this afternoon, I choose to love and accept myself anyway.  Even though I ate 3 brownies while waiting for my lunch to cook, I choose to love and accept myself anyway.  Even though I feel like a failure since I ate those brownies, I choose to love and accept myself anyway.

Eyebrow…I just ate 3 brownies

Side of Eye…I can’t believe it

Under the Eye…I had been doing so well

Nose…This seems like a huge setback

Chin…Its not like I was really hungry

Collarbone…I am actually cooking lunch right now

Under the Arm…I’m nervous that it won’t be good

Top of Head…I’ve made two dishes that I’ve never made before

Eyebrow…That always makes me anxious

Side of Eye…But I’m also excited to see what happens

Under the Eye…I know that I often eat when I am nervous

Nose…But I’ve already blown my food plan

Chin…So I might as well eat whatever I want

Collarbone…There’s no point in controlling my food now

Under the Arm…I’ve already pointed the finger of guilt my way

Top of Head…I’m already wallowing in blame

Eyebrow…So I might as well eat.

Side of Eye…I already blew it

Under the Eye…I already ate something that is on my forbidden list

Nose…I ate way too much of it too

Chin…I might as well go ahead and eat whatever I want

Collarbone…That’s what quitters to

Under the Arm…I’m a guilty and shameful quitter

Top of Head…Ouch! That hurts!

Eyebrow…Sometimes I do give up

Side of Eye…Sometimes I don’t

Under the Eye…I don’t have to give up just because I made a mistake

Nose…I have options

Chin…I have choices

Collarbone…I already blew it might not be totally accurate

Under the Arm…I wouldn’t tell anyone else to give up just because of a simple error

Top of Head…I’m not going to tell myself that right now either

Eyebrow…I can start back on my food plan whenever I choose

Side of Eye…Including now

Under the Eye…This is just a setback

Nose…I can get back on track right now

Chin…In fact,, I am back on track right now

Collarbone…And I can stay back on track if I choose to

Under the Arm…I’ve been back on track for several minutes now

Top of Head…I am feeling better already.

 

Take a deep breath and let it out gently.  Say your original statements again and rate them.  Notice any shift you may have made.  If the intensity is still higher than a 3 or 4, keep tapping with the above examples or better yet, use your own words.  For many people there will be a shift to a slightly different thought, feeling or belief.  Feel free to continue tapping on the new thought or write it down for later work.

Happy Tapping!

Tapping Exercise – Nothing calms me down better than food

Start tapping on your karate chop point.  Say these words aloud: Nothing calms me down better than food. Even though nothing calms me down better than food, I don’t like what it does to my body. I am open to learning new ways of calming down.  I’m also open to learning more about the things that upset me so that I don’t even need to use food to calm myself.

Eyebrow…When I get upset, nothing calms me down better than food

Side of Eye…When I get upset, nothing calms me down better than food

Under the Eye…When I get upset, nothing calms me down better than food

Nose…When I get upset, nothing calms me down better than food

Chin…When I get upset, nothing calms me down better than food

Collarbone…When I get upset, nothing calms me down better than food

Under the Arm…When I get upset, nothing calms me down better than food

Top of Head…When I get upset, nothing calms me down better than food

Eyebrow…Food calms me down

Side of Eye…But it also is making me fat

Under the Eye…Food calms me down

Nose…And I often need to calm down

Chin…I get upset pretty often

Collarbone…And I use food to calm me down

Under the Arm…It is quick, easy, and painless

Top of Head…Well, maybe not painless

Eyebrow…Being overweight is definitely painful

Side of Eye…It is painful physically and emotionally

Under the Eye…I probably need to learn new ways to deal with my emotions

Nose…Food is quick, but the side effects are long

Chin…I can learn to manage my stress another way

Collarbone…I can learn to calm myself another way

Under the Arm…Even though I have used food to calm myself in the past

Top of Head…I am excited about the possibility of learning a new way

Take a deep breath and let it out slowly.  What do you notice in your body?  Did anything shift or change?  What do you notice in your emotions?  If new thoughts and ideas popped up, keep tapping.

Book Review – Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology

Energy Tapping by Fred Gallo and Harry Vincenzi was one of the first books on Energy Psychology (EP) that I  read and I’m delighted to have read it again after more than a decade of doing EP with others.  In addition to being a great introductory text for EP work and tapping, this book has features that set it apart from many other books in the genre including a chapter about energy toxins, a great description of beliefs and their impact on feelings and behavior, and perhaps the best chapter anywhere on Psychological Reversal and Self Sabotage.

Beyond the basics of how to do tapping, the authors provide easy to follow instruction and numerous case examples so that the reader can feel confident in addressing a variety of emotions and situations.  The page formatting and easy to understand graphics add to the experience and the ease of use.

I highly recommend this book to anyone interested in improving their life circumstance.  Whether you are a seasoned health care provider or new to energy work, this book has much to offer.