Have you ever eaten something you had decided you weren’t going 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.