Frustration

I have discovered that one of my triggers for mindless eating is frustration. Frustration is defined as a negative emotion that occurs because of the inability to change or achieve something. When I am in that state I seek relief through any means necessary, and fortunately (or unfortunately) I have found that food works – at least for a little while. In that instance, tapping about the food cravings doesn’t seem to work. Instead, I needed to tap on the feeling of frustration in order to break the pattern.

illustration for karate chop point

Setup (Karate Chop Point) – I’m frustrated, not just about one thing, but about many things. I don’t like this feeling. I can’t seem to fix the things that I’m frustrated about, so I want something sweet and delicious to make me feel better. Even though I am feeling frustrated by all of these things, I choose to manage the real issue, not just cover it up with a sugar high. Even though I am feeling frustrated and just want it to magically go away, I choose to remain open to solutions instead of causing another problem with poor food choices. Even though I really want to eat sweet things right now, I choose to release the frustration instead.

diagram of the tapping points

Eyebrow…I’m frustrated

Side of Eye…This frustration

Under the Eye…I’m really feeling frustrated

Under the Nose…I’m frustrated

Chin…This frustration

Collarbone…I want this frustration to just go away

Under the Arm…I’m frustrated

Top of Head…This frustration

Eyebrow…I’m so frustrated

Side of Eye…But I am open to seeing options

Under the Eye…I am frustrated

Under the Nose…But I am open to seeking solutions

Chin…I am frustrated

Collarbone…But I choose to allow an easy resolution

Under the Arm…I am frustrated

Top of Head…But I choose to take care of myself without relying on food

Take a deep breath and let it out slowly. By giving your emotion a voice and acknowledging how you feel and how you are responding it breaks the pattern and gives you the freedom to address the real issue that is frustrating you from a place of clarity and calm.

New to tapping? Click Here to learn more.

Want more tapping? Click Here.

book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Fear of Public Speaking

Fear of public speaking is a big one for many people. Even the thought of tapping about it can feel overwhelming. It is not always necessary to confront fears and anxieties head on. We could tap about the physical sensations of fear such as a knot in the stomach, lump in the throat, queesiness, sweaty palms, tense muscles, or difficulty breathing. We can tap about the mental processes or thoughts that we become of aware of such as not believing that we can handle the situation, thinking that we are going to “lose it”, or hating the feared object. We can also tap on past experiences with the feared object or situation.

Although it sounds quite odd, you can also tap about future experiences with the feared object or situation. You can envision yourself in the future facing your fear or phobia. You might include data about how comfortable you are and how you intend to think and feel in the situation.

Say this problem statement aloud, “I have a fear of public speaking.” Rate the intensity that you experience when saying this statement on the 0-10 point scale and record your rating.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I have this fear of public speaking, I accept myself with all of my problems and limitations. Even though I feel ridiculous being so afraid of public speaking, I choose to be awed and amazed at how easy it will be for me in the future. Even if I never completely get over this fear of public speaking, I deeply and completely accept myself anyway.

diagram of the tapping points

Eyebrow…I am afraid of public speaking

Side of Eye…I am afraid of public speaking

Under the Eye…I am afraid of public speaking

Under the Nose…I am afraid of public speaking

Chin…I am afraid of public speaking

Collarbone…I am afraid of public speaking

Top of Head…I am afraid of public speaking

Karate Chop Point…Even though I get a lump in my throat when I begin to speak in public, I deeply and completely love and accept myself anyway. Even though I tense up and get a lump in my throat every time I try to speak in public, I choose to feel confident – no matter what. Even though this lump in my throat makes it very difficult for me to speak in public, I accept myself anyway with all of my problems and limitations.

Eyebrow…I am terrified of public speaking

Side of Eye…I always get a lump in my throat

Under the Eye…That is a horrible feeling

Under the Nose…I get tense

Chin…Anticipating that lump in my throat

Collarbone…Really terrifies me

Under the Arm…I know I am going to choke

Top of Head…Literally and figuratively

Eyebrow…I have been terrified of public speaking

Side of Eye…I always tense up

Under the Eye…But a part of me knows

Under the Nose…That the lump isn’t real

Chin…It’s just my body trying to protect me

Collarbone…It’s my body’s outdated way of trying to keep me safe

Under the Arm…I needed that in the past

Top of Head…But I’m not sure I need that anymore

Eyebrow…I can find new ways of being safe

Side of Eye…I am open to exploring what I need now

Under the Eye…I am looking forward to widening my comfort zone

Under the Nose…Terrified of public speaking

Chin…Getting tense

Collarbone…This lump in my throat

Under the Arm…I needed these things before

Top of Head…But not any more.

Take a deep breath and let it out gently. Notice what you feel. Write down any memories about specific public speaking events that popped up so you can tap away that trauma too.

Want more tapping? Click here.

I’m Angry About My Body

People have many different emotions about their body. Although there are some people who are completely satisfied with their weight and appearance, I don’t personally know very many. What I hear more often is people that are angry about their weight and body. Unfortunately, being angry with yourself doesn’t generally lead to resolution and change. That’s where tapping can help.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I feel angry about the way my body looks, I deeply and completely love and accept myself right now. Even though I feel angry about the way my body looks, I am open to the possibility that I could feel differently about this tomorrow. Even though I feel angry about the way my body looks, I choose to take inspired action rather than reacting to this negative emotion.

diagram of the tapping points

Eyebrow…I am so angry

Side of Eye…I hate the way my body looks

Under the Eye…And I did this to myself

Under the Nose…I am so angry about the way my body looks

Chin…Doing anything about this feels almost impossible

Collarbone…This anger isn’t very healthy for me

Under the Arm…And probably makes it even harder to lose weight

Top of Head…I acknowledge my anger

Eyebrow…I acknowledge my challenges

Side of Eye…I accept who I am, even with this less than perfect body

Under the Eye…I have been so angry

Under the Nose…I have been angry about my body’s appearance

Chin…And I blame myself for it

Collarbone…That means I’ve been angry with myself

Under the Arm…I accept where I am right now

Top of Head…And I look forward to a future where I can accept my body too.

Take a deep breath and let it out gently. At first glance it may seem that we haven’t changed anything with this tapping. This is a necessary starting point for creating any lasting change around weight and body issues. It is absolutely essential to first accept the truth of where we are openly and honestly, and without blame or shame. From that place of acceptance, miracles can happen.

Want more tapping? Click here.


book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Hiding My True Nature

How comfortable are you with letting other people see the real you? Is your social image very different from your private image? Many people say there is a difference, but to varying degrees. Some people are afraid to let others get too close, usually because they fear rejection. The following tapping can help us get clarity about the issue and is a good starting point with this topic.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I am afraid to let others see the real me, I deeply and completely love and accept myself anyway. Even though I am afraid to let others know me too well, I love and accept who and what I am. Even though it is scary to let anyone get close enough to really know me, I love and accept myself.

diagram of the tapping points

Eyebrow…Afraid to let others see the real me

Side of Eye…Afraid to let others see the real me

Under the Eye…Afraid to let others see the real me

Under the Nose…Afraid to let others see the real me

Chin…Afraid to let others see the real me

Collarbone…Afraid to let others see the real me

Under the Arm…Afraid to let others see the real me

Top of Head…Fear of rejection if they really knew me

Eyebrow…Fear of rejection if they really knew me

Side of Eye…Fear of rejection if they really knew me

Under the Eye…Fear of rejection if they really knew me

Under the Nose…Fear of rejection

Chin…I’m trying to only let them see some of me

Collarbone…The parts I think are most acceptable

Under the Arm…I’ve been hiding my true nature

Top of Head…From them, and maybe also from me.

Take a deep breath and let it out gently. What did you notice? Did you become aware of which parts you think are acceptable to share and which ones you feel you need to hide? Write them down. Next to each of them, write down a few thoughts or memories that might explain how you have learned to value parts of yourself and reject other parts. That would be your starting point for some really awesome tapping.


Chocolate – NOW!

There are those days when I just have the strong urge and I need chocolate NOW! They don’t happen as often as they used to, and I can usually tap my way past it. This is one version of the tapping that I use to manage those strong cravings.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I really want chocolate right now, I deeply and completely love and accept myself anyway. Even though chocolate isn’t part of my food plan right now, I acknowledge that I want it anyway. Even though I am craving chocolate right now, I choose to look for other ways to take care of my emotions first. I accept my cravings. I accept my emotions. I am open to clarity.

diagram of the tapping points

Eyebrow…I really want chocolate right now

Side of Eye…The craving is very strong

Under the Eye…Chocolate is the only thing that will fix it

Under the Nose…Fix what?

Chin…Chocolate wll make me feel better

Collarbone…Chocolate will fix the problem

Under the Arm…I don’t even know what the probhlem is

Top of Head…Then how do I know chocolate is the answer?

Eyebrow…I am open to clarity about my emotions

Side of Eye…Chocolate won’t really fix the problem

Under the Eye…It does taste good

Under the Nose…It is ok to eat chocolate because it tastes good, but not to manage my emotions

Chin…I am glad I have tapping to handle these strong emotions

Collarbone…I choose to remain in control of my eating

Under the Arm…I can manage my emotions in many ways

Top of Head…I like chocolate but I am learning to love myself with or without chocolate

This tapping is usually enough to take the edge off of the craving, but hopefully leads to recognition of the underlying emotion that caused the strong craving. At the nose point we asked ourselves, “Fix what?” The answer to that question is a source for additional tapping and greater long-term relief.

Want more tapping about diet, health, and exercise? Check out Don’t Diet: Reprogram Your Weight With Meridian Tapping.

book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Wanting More Attention

This tapping seemed appropriate since tomorrow is Valentine’s Day. It is a day that highlights both the good and the not so good about being in a relationhip. Although we seem to want intimate relationships, they can be quite stressful. This is an area where people tend to judge whether their feelings are justified PRIOR to deciding to tap. I urge you to begin tapping without judgement.

Say this statement aloud “My husband (boyfriend, girlfriend, spouse, significant other, etc) never pays enough attention to me.” Rate the intensity on the 0-10 point scale and record your rating.

illustration for karate chop point

Tap on your karate chop point and repeat these setup statements. “Even though my husband doesn’t pay attention to me the way I want him to, I deeply and completely love and accept myself. Even though my husband has been a selfish jerk lately and hasn’t paid much attention to me, I deeply and completely love and accept myself. Even though I want more attention from my hsuband and I don’t know how to get it from him, I deeply and completely love and accept myself.”

diagram of the tapping points

Eyebrow…My husband never pays enough attention to me

Side of Eye…My husband never pays enough attention to me

Under the Eye…My husband never pays enough attention to me

Under the Nose…My husband never pays enough attention to me

Chin…My husband never pays enough attention to me

Collarbone…My husband never pays enough attention to me

Under the Arm…My husband never pays enough attention to me

Top of Head…My husband never pays enough attention to me

Take a deep breath and let it out gently. Continue with the following reminder phrases at each of the tapping spots

Eyebrow…My husband never pays enough attention to me

Side of Eye…And I need his attention

Under the Eye…It feels like he doesn’t care about me at all

Under the Nose…I do all kinds of things for him

Chin…But he doesn’t do anything for me

Collarbone…I know that is not really true

Under the Arm…He does things for me

Top of Head…Just not the things I want him to do right now

Eyebrow…I’m not getting what I want from him

Side of Eye…And, rather than tell him what I want

Under the Eye…I want him to guess

Under the Nose…That’s not working so well for me

Chin…I want his attention and I’m afraid to just ask for it

Collarbone…I wonder what it is that I really want or need right now?

Under the Arm…Asking for what I want or need is the best thing I could do

Top of Head…I feel relieved to realize that my husband does pay attention to me and I choose to feel empowered to ask to have my needs met.

Take a deep breath and let it out slowly. Check the intesnity of your original problem statement, “My husband never pays enough attention to me.” Notice any changes and make notes for future tapping. This is a complex topic and likely to need some additional tapping to resolve all of the aspects. This tapping is an adaptation of one found in Tap It Away: 10 Minutes to Freedom With EFT.

Not Feeling Respected Because of Politics

Believe it or not, this is a very old tapping exercise, but it seems appropriate for today’s social climate. It was included in a chapter about current stressors in my first book Tap It Away: 10 Minutes to Freedom with EFT. This tapping is about the intense emotions people experience when talking about politics.

Some people may actually be afraid to do this tapping because they equate the decrease in intense emotions with lack of conviction. Tapping on the intense emotions will not take away your conviction but it will allow for better control and more ease around others that may believe differently than you do.

The story begins with Joe, a normally reasonable and mild-mannered man who was having difficulty at family gatherings because his political views were radically different from those of other family members. Joe and his wife actually dreaded holidays such as Thanksgiving where there was extended contact that allowed ample time for such discussions. Joe really wanted to be able to control his emotions better when family members disagreed with him, failed to listen to his views, or even provoked him to just get a reaction. Tapping was a perfrect tool for the situation.

Is this scenario something you can relate to? Let’s tap.

Say this problem statement aloud, “I can’t handle it when other people don’t respect my political views.” Rate the intensity (or truth) of this statement on a 0-10 scale (10 is very true). Write down your number.

illustration for karate chop point

Say these setup statements while tapping on the karate chop point: Even though I can’t handle it when other people don’t respect my political views, I deeply and completely love and accept myself. Even though I get really angry when other people don’t agree with my political views, I deeply and completely love and accept myself. Even though it feels like other people aren’t respecting my political views when they disagree with me, and I don’t handle it very well, I deeply and completely love and accept myself and all of my feels on this subject.

diagram of the tapping points

Eyebrow…I can’t handle it when other people don’t respect my political views

Side of Eye…I get pretty upset when others disagree with my politics

Under the Eye…It is dangerous to discuss politics with anyone that doesn’t agree with my view

Under the Nose…Because I can’t handle it

Chin…I’m so sure that my political views are right

Collarbone…That I can’t handle it when anyone has a different opinion

Under the Arm…I can’t handle it when anyone can’t see the value of my political views

Top of Head…I can’t handle any challenge to my political views without getting very upset

Take a deep breath and let it out. Check the intensity of your original problem statement “I can’t handle it when other people don’t respect my political views.” Record your new rating. Continue tapping with these statements until your intensity rating is low. Once your rating is below a 3 or 4, feel free to move on to the positive affirmation reminder phrases below.

Eyebrow…Even though I can’t handle it when other people don’t respect my political views right now

Side of Eye…I am trying to maintain an open mind

Under the Eye…Even though I haven’t been able to handle it as well as I would like in the past

Under the Nose…I am open to feeling more comfortable with challenges to my views in the future

Chin…Even though I’m pretty convinced that I am right

Collarbone…I am trying to be okay with others’ opinions

Under the Arm…Even when I feel they are wrong

Top of Head…I love and respect my own views and calmly allow allows to have their views.

Take a deep breath and let it out gently. Check the intensity of your original problem statement “I can’t handle it when other people don’t respect my political views.” Write down your new rating.

If politics is one of your stressors, be sure to notice what additional thoughts and feelings come up and write them down for future tapping. It may be important for you to tap on those additional issues.

Would you like more examples of tapping about every day stressors? Check out Tap It Away: 10 Minutes to Freedom With EFT.


I’m Afraid I Will Lose Control

Unfortunately I am no stranger to feeling out of control with food. It is a huge issue that I have not completely eliminated. Fortunately the fear of of losing control is something that rarely sneaks up on me, so when I first notice it I can usually find relief in tapping. What follows is a short tapping that you can use when you start to worry about losing control.

illustration for karate chop point

Setup (Karate Chop Point): Even though I am afraid I will lose control if confronted with any of my favorite foods, I deeply and completely love and accept myself. Even though I am afraid that I will lose control and eat too much or eat foods that are not healthy for me, I choose to focus on loving myself and my healthy body instead. Even though I am afraid that I will lose control and eat like a pig, I choose to feel calm and confident, even twhen those comfort foods are readily available.

diagram of the tapping points

Eyebrow…I am afraid I will lose control

Side of Eye…I am afraid I will eat like a pig

Under the Eye…I am afraid my food plan will go right out the window

Under the Nose…I can’t control myself around those foods

Chin…I am afraid I will lose control

Collarbone…I am afraid I will eat too much

Under the Arm…I am afraid I will eat unhealthy foods

Top of Head…I am afraid I will lose control

Continue with these or similar phrases until you feel relief

Did you benefit from this tapping? I’d love to hear about your success.

Want more tapping scripts? Check out Don’t Diet: Reprogram Your Weight With Meridian Tapping.

book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

I Will Feel Deprived

Who likes the feeling of deprivation?  I certainly don’t.  Dread related to feeling deprived can stop people from making positive changes in their diet, particularly if they currently partake in something known to be less than healthy or even dangerous.  Today’s tapping is short, but is a starting place for addressing the fear of deprivation.

Say this statement aloud, “I will feel deprived if I cannot eat my favorite foods.”  How true does that feel to you?  Rate it on the 0-10 scale (10=is very strong or very true.)

illustration for karate chop point

Setup (Karate Chop Point): Even though I am afraid of how I will feel if I don’t eat my favorite foods. I choose to love and accept myself anyway. Even though I am sure I will feel deprived without my favorite foods, I am hopeful that I can find other sources of pleasure in my life.  Even though the fear of deprivation is very strong for me, I am beginning to consider small diet changes that will help me to be healthy and happy.

diagram of the tapping points

Eyebrow…I feel deprived

Side of Eye…I want to eat my favorite foods

Under the Eye…I don’t want to feel deprived

Under the Nose…I need to eat or I will feel deprived

Chin…I will do anything to avoid that feeling

Collarbone…This deprivation

Under the Arm…Fear of deprivation

Top of Head…This strong feeling of deprivation

Say the original statement again, “I will feel deprived if I cannot eat my favorite foods?”  How true does that feel to you now?  Did specific foods pop in your mind?  Continue tapping about how it would feel to not eat those foods or to eat them less often.  Did your mind drift to specific thoughts, feelings, or sensations related to deprivation?  Continue tapping about how much you want to avoid those thoughts, feelings, and sensations. 

Remember you can find these and other tapping exercises to assist in your health and wellness in Don’t Diet: Reprogram Your Weight With Meridian Tapping

Questions or suggestions?  I’d love to hear from you.

book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Ants

Did you know that there are more than 10,000 ant species? I didn’t.  I knew that there were red ones, brown ones, black ones, ants that bite, and ants that don’t.  Ants are social insects and usually live in communities that have a queen ant.  The worker ants are female.  They have no wings, don’t reproduce, but have many duties within the colony such as foraging for food, caring for the queen’s baby ants, and protecting the community.  Male ants have only one job – making baby ants with the queen.  After they are done with that task they usually die.

Not very long ago I had an interesting infestation of ants in my kitchen.  Actually it really wasn’t an infestation with swarms of ants everywhere; it was more of a semi-constant trickle.  I did some cleaning and they seemed to be gone.  That lasted about 3 hours then I saw another one walking across the kitchen floor.  A few hours later I saw one walking across a kitchen counter.

I don’t harbor an intense dislike of ants and I don’t usually go out of my way to kill them if they are outside, but I don’t want them on my kitchen counters or in my drawers, and I don’t want to squish them under my bare feet when walking in the kitchen.  Since they broke our “agreement” to stay outside I decided to spray the baseboards to try to stop them from coming in.  That lasted for about 8 hours, then more ants.

While this ant battle was going on I was also having some struggles at work.  I felt that I was being treated as insignificant, not being allowed to exercise my own judgment and creativity, and just felt that I was generally not appreciated. ON the inside I was rebelling about all of this as was trying to assert my individualism within a culture that clearly doesn’t value that.

The ants kept coming and I continued to feel dissatisfied. One morning while doing my lap swim I had the thought, “what if the ants are acting as one of my totems?” I started thinking about the ant characteristics that I’ve been writing about and became even more sure of it.  I phoned a friend and shared my insight, thinking that it was hilarious that I had overlooked this possibility and quipped, “wouldn’t it be hysterical if the ants were gone when I get home?” After all, I had finally received the message about being industrious, fitting in, stamina, and perseverance.

When I got home the ants were indeed gone.  I’m sure that I have more work to do pertaining to managing employment while nurturing my own dreams. I am glad the ants were persistent and that I finally caught on.  It does make me wonder how many other times there have been animal totems willing to point me in the right direction, but I somehow missed out on getting the message.

Tapping Meditation

To get started, lets do a tapping meditation to get in touch with some of the characteristics associated with ants and to get ready for whatever messages ants might have for you.

diagram of the tapping points
Eyebrow Ant
Side of Eye Social
Under the Eye Ant
Under the Nose Colony
Chin Ant
Collarbone Solves complex problems
Under the Arm Ant
Top of Head Interactive
Eyebrow Ant
Side of Eye Industrious
Under the Eye Ant
Under the Nose Cooperative effort
Chin Ant
Collarbone Hard work
Under the Arm Ant
Top of Head Group-minded
Eyebrow Ant
Side of Eye Perseverance
Under the Eye Ant
Under the Nose Self discipline
Chin Ant
Collarbone Teamwork
Under the Arm Ant
Top of Head Orderly
Eyebrow Ant
Side of Eye Stamina
Under the Eye Ant
Under the Nose Honor
Chin Ant
Collarbone What message to you have for me?
Under the Arm Ant
Top of Head Open to the message of ants

Keep tapping while considering the knowledge, experiences, and meaning that the ant may have for you. Be sure to write down any thoughts, beliefs, or feelings that arise when you have finished the tapping meditation. Which characteristics of the ant would you want more of? Which characteristics do you have in abundance?

For me, the ant is a fairly neutral symbol.  I was raised on the image of ants being a nuisance when they visit a picnic.  I have also seen the painful bites or stings from fire ants.  I’ve been intrigued by ant hills and loved the movie Ants.  I even had an ant farm when I was growing up.

Ants are actually pretty important in Native American culture and lore. The Hope, Pueblo, and Akimal O’odham tribes have Ant Clans. The Cherokee celebrate with an Ant Dance.  In the Cahuilla creation myth ants spread the earth out for people and animals to live upon. In a Hopi myth the ant people provided shelter to the humans during the destruction of the First World.  The industriousness and cooperative spirit associated with ants is often the focus of these stories.

Ants are also a common feature in literature.  Ants are mentioned in the Bible and in the Quran.  Ants were featured in A Tramp Abroad by Mark Twain, The Once and Future King by T.H. White, Les Fourmis by Bernard Werber, and The Empire of the Ants by H.G. Wells.  Do you remember the cartoon Atom Ant?  Did you have an ant farm when you were growing up?  Did you play the game Ants in the Pants?  Maybe you are more familiar with the movies Antz by Dream Works Animation in which Z-4195 longs for the opportunity to express himself or the movie A Bugs Life from Pixar Animation Studios in which the misfit ant Flik fancies himself to be an individualist and inventor.

The above selection was from my upcoming book Unleash Your Primal Power: Totem Tapping for Health and Happiness.  If you read my first book Tap It Away: 10 Minutes to Freedom With EFT you might remember that there was a chapter devoted to using animal characterstics to guide tapping on personality characteristics and change. The upcoming book is an expansion of the concept.

Cover Image of Tap It Away: 10 Minutes to Freedom With EFT by Dr. Leanna Manuel