Tap It Away: 10 Minutes to Freedom With EFT – Book Worksheets

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

 

Chapter 1: Getting Started With EFT

 

Problem statement First rating Second rating
“I am afraid to even get started.”    
“This tapping feels really silly.”    
“It sounds too good to be true”    
“I am afraid it will work for everyone but me.”    
“Starting EFT feels like I am giving up.”    
“Where do I find the time to do this? There is not enough time.”    

 

Chapter 1 Notes:

Chapter 2: Positive Tapping

Problem statement First rating Second rating Third rating
“This tapping feels really silly.”      
“I am afraid it will work for everyone but me.”      
“Starting EFT feels like I am giving up.”      
“I am afraid that this hole is too deep to get out of.”      

 

Chapter 2 Notes:

 

Chapter 3: Narrative Tapping

Problem statement First rating Second rating Third rating
“I am afraid I will look foolish for believing.”      
“It sounds too good to be true.”      
“I can’t stick to it, so why start?”      
“There is no proof that this will work.”      
“If I change, I will encounter new situations I am not prepared for.”      
“If I change, I will encounter new situations that will make me feel uncomfortable, anxious, or inadequate.”      

 

Chapter 3 Notes:

 

 

 

 

Chapter 4: Barriers To Starting Anything

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“I am stuck.”      
“I am at a standstill.”      
“I lack motivation.”      
“I feel apathetic.”      
“I am held in place by inertia.”      
“I am not comfortable with change.”      
“I am change phobic. I have a real fear of change itself.”      

 

Chapter 4 Notes:

 

Chapter 5: What Do I Tap On?

Problem statement First rating Second rating Third rating
“I do not know which direction to go.”      
“I don’t even know where to start.”      

 

Chapter 5 Notes:

 

Chapter 6: Digging Deeper

Problem statement  
I don’t like the way things are now because  
The reasons that things are the way they are now include  
I blame _________ for the way things are now.  
I know things can be different because….  
When things are different I will feel…..  
I am afraid that…..

 

 
________ won’t like it if things change.  

 


 

Problem statement First rating Second rating Third rating
“I don’t like the way things are now because I don’t have enough money.”      
“The reason that things are the way they are now is because I’m so stupid.”      
“I blame my husband for the way things are now.”      
“I know things can be different because (I see other people getting the things they want in life.”      
“I don’t like the way things are now because I don’t have enough money.”      
“I am afraid that (I am not smart enough to do this.)”      
“_______ won’t like it if things change.”      

 

Chapter 6 Notes:

 

Chapter 7: Animal Wisdom

Problem statement First rating Second rating Third rating
“I would rather play the ostrich and stick my head in the sand.”      
“I would rather play the owl and intellectualize instead of taking action.”      
“I would rather play the snail and go very slowly.”      
“I would rather act like the opossum and play dead.”      
“Like a porcupine, I scare others away so that I don’t have to change.”      
“Like a wolf, I prefer to move in a pack.”      
“Like a skunk, I would rather stink things up with my bad attitude so nobody expects me to do anything.”      
“Like an ant, I would rather be one of the workers and just follow directions.”      
“Like a bear, I prefer to hibernate until it is all over.”      

 

Chapter 7 Notes:

 

Chapter 8: Prior Programming

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“I’ve already invested a lot of time, money, and energy in doing things another way.”      
“I should be content with what I’ve got.”      
“I shouldn’t be feeling this way.”      
“I should know what to do.”      
“Life is hard.”      
“I must struggle.”      
“I am not worthy of reaching my goals.”      
“My inner voice says I’m not allowed to do that.”      
“If it’s too easy, it must not be spiritual.”      

 

Chapter 8 Notes:

Chapter 9: Current Stressors

Problem statement First rating Second rating Third rating
“I feel overwhelmed.”      
“I can’t take on anything new.”      
“I feel like an outsider at work.”      
“I can’t handle it when other people don’t respect my political views.”      
“I get upset when other people talk about politics.”      
“I feel angry when I think about politics.”      
“My husband never pays enough attention to me.”      
“My child does not respect my authority.”      
“I’m worried about the economy.”      
“I’m can’t pay my bills and I don’t know what to do.”      
“This pain/discomfort in my body is upsetting to me. I need it to go away.”      
“I am overcommitted. There are way too many demands on my time.”      
“I can’t seem to get everything done.”      

 

Chapter 9 Notes:

 

Chapter 10: Personal Safety

Problem statement First rating Second rating Third rating
“I do not want to change because it looks like I might be jumping from the frying pan into the fire.”      
“I want a guarantee.”      
“I am afraid that I won’t measure up.”      
“I am afraid of being judged and humiliated.”      
“I doubt my abilities.”      
“If I don’t try, I won’t risk the embarrassment of failure.”      
“I’ve failed so many times before.”      

                           

Chapter 10 Notes:

 

 

Chapter 11: Modifying for Specific Issues

Things I like about me
   
   
   
   
Things that need more work
   
   
   
Issue 1: Reasons I have not made the desired change.
   
   
   
Issue 2: Reasons I have not made the desired change.
   
   
Issue 3: Reasons I have not made the desired change.
   
   

 

Chapter 11 Notes:

 

Chapter 12: Weight Loss, Smoking, and Addictions

Problem statement First rating Second rating Third rating
“I am afraid to even get started losing weight.”      
“I can’t stick to a diet plan, so why start?”      
“My inner voice says I’m not allowed to be thin.”      
“I feel too overwhelmed to get healthy right now.”      
“I know I should stop eating so much.”      
“I don’t think I have the willpower for dieting.”      
“I can’t see myself being any different.”      
“Starting EFT to stop smoking feels like giving up on doing it myself.”      
“I am craving a cigarette.”      
“I don’t know who I am or who I’ll be if I am not a smoker.”      
“I can never forgive myself because of my addiction to alcohol.”      

                           

Chapter 12 Notes:

 

Chapter 13: Fear and Anxiety

Problem statement First rating Second rating Third rating
“I am afraid to be with groups of people.”      
“I am dreading Thanksgiving.”      
“I have a fear of public speaking.”      
“I am terrified of public speaking.”      
“I am afraid of having a panic attack during an exam.”      

 

Name your fear

 

 

 

 
If you could overcome your fear, what would you be able to do that you could not have done in the past?

 

 
If you could overcome your fear, what feelings would replace that fear in the future?

 

 
If you could overcome your fear, what would you be thinking when facing that fear in the future?

 

 
If you could overcome your fear, what would other people think about you?

 

 
If you could overcome your fear, how would you feel about yourself?

 

 
How would you know if you have overcome your fear?

 

 

                           

Problem statement First rating Second rating Third rating
“I am afraid of ___________”      

 

Chapter 13 Notes:

 

Chapter 14: Anger, Sadness, and Depression

Problem statement First rating Second rating Third rating
“I am angry.”      

 

List 3 things that make you angry. 1.

2.

3.

List 3 things that make your blood boil. 1.

2.

3.

Where do you feel anger in your body?  
What does it feel like to you?

 

 
What is your first impulse when you feel angry?  
In a perfect world, how would you like to handle your anger?  
Is there a person or fictional character that you believe handles anger well?  
What is it that this person or character does that makes you feel that way?  

 

Problem statement First rating Second rating Third rating
“I feel this anger in my stomach.”      
“When I am angry, my first impulse is to say mean hurtful things.”      
“I do not know how to stop this sadness.”      
“Nothing feels fun anymore.”      
“I can’t seem to stop crying.”      

 

Chapter 14 Notes:

 

Chapter 15: Relationships

Problem statement First rating Second rating Third rating
“I’ve failed at relationships so many times before.”      
“Like a porcupine, I scare others away so that I don’t have to get too close.”      
“It’s never what she wants.”      
“My husband doesn’t pay attention to me.”      
“My child is oppositional and not respecting my authority.”      

 

 

Chapter 15 Notes: