Go from Overwhelmed to Overjoyed in Minutes

A Basic Introduction to Learning The Emotional Freedom Technique
By James Berry

Overwhelmed To Overjoyed

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DISCLAIMER: The Emotional Freedom Technique (or EFT) is gentle and easy to use, and has to date yielded remarkable results for relieving emotional and physical distress. While there have been no distressing side effects reported to my knowledge, this does not mean that you will not discover side effects for yourself. Experienced EFT'ers can’t deny seeing substantial results, not everyone is aware that, infrequently, there CAN BE negative side effects. Let me explain. Some people have been so badly traumatized and/or abused in their lifetimes that they have developed severe psychological problems.... such as multiple personalities, paranoia, schizophrenia and other serious mental disorders. While EFT has been helpful even in such severe cases, in these instances it should only be applied by a qualified professional with experience in these disorders. If you intend to use these techniques, you must agree to take full responsibility for yourself and others while applying these techniques. You may wish to consult a trained EFT practitioner. If you continue reading through this page and apply these techniques, you are agreeing to take full responsibility for yourself and others when applying the EFT technique, and shall neither hold Gary Craig, myself, nor anyone else associated with EFT responsible for any adverse side effects or outcomes.

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©2005 Insyte Consulting

Overwhelmed To Overjoyed

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Who This Mini-workbook is for
If you are not crazy about intense studying, like to put things to use as soon as you can, and don’t mind learning new approaches then this workbook is for you.

Where The Mind Goes The Butt Follows
Have you ever watched the reality TV show, The Apprentice? I’m not necessarily a fan of the show, but it’s a great opportunity to observe how people handle stress. The big moment everyone waits for is when the two teams enter the boardroom with Donald Trump sitting across from them. He recaps each team’s performance on a project and determines the winner or looser. As tough as everyone tries to be, their facial expressions cannot hide the torrent of emotions when they hear those words, “You’re Fired!” As Sharon Promislow states in her book, Making The Brain/Body Connection, “Scientific proof supports the idea that what we imagine is as real to our brain as what we have experienced. PET... measuring blood flow, MRI's... and CAT scans... measuring chemical composition, and EEG... measuring electrical transmission, show virtually the same brain activity for both real and imagined activity." What this means is that your mind and body, or more accurately your mind-body, reacts pretty much the same for real or imagined threats. Literally where the mind goes the body follows. The upside is that the same holds true for positive thoughts and emotions. When we experience joy, delight, laughter, and gratitude, for instance, we actually are strengthening our immune system and fortifying our body. Expressing your passions by doing things you love not only make you feel good, but also help to keep you healthy and balanced. To give you an idea of how easily your mind-body can be affected try this exercise with me. Imagine your boss becomes ill and you are asked to give a presentation to a group of 50 professionals in her absence. You are terrified of public speaking and there is no way for you to get out of the assignment. Close your eyes and imagine that this is your situation as if it is happening now. What are you thinking and feeling? Is there a specific place in your body where you feel it? The more real and significant the event is to you the more you will be affected by it.

Feelings Buried Alive Never Die
In the groundbreaking book Molecules of Emotions written by neuroscientist Dr. Candice B. Pert, Dr. Pert’s experiments revealed emotions are a physiological (body) phenomenon. Chemicals in the brain and body are produced causing us to have certain emotions before we even have time to think. Emotions come before thought, not the other way around. As we experience stress through emotions such as anger, fear, guilt, shame, anxiety, or rage, our bodies and minds are going along for the ride. Some organs are more or less affected depending on the health of our body, habits of responding we’ve developed over time, genes inherited from your parents, early conditioning, and our perception of the situation. Most people are aware that our thoughts and emotions (what we put our attention on) play a big part in how distressed we get. The more intense the feelings the more likely it will www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed affect our health and well being. However, what most people do not know is that even emotionally intense or traumatic situations that happened 10 or even 20 years ago can easily still be affecting you now!

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These past events can be tied to beliefs that you have about life, a person, or yourself. Let’s say 5 years ago you had a boss who was very demanding, had a tendency to put his subordinates down and he ended up firing you from unexpectedly. Currently you work for very fair-minded boss whom you get along with well. Your boss notifies you that your department is being re-organized and that your new boss is going to be Mr. Smithers. Mr. Smithers reminds you of the horrible boss you had 5 years ago and you suddenly feel anxious. You are worried about the possibility of being fired all over again. You may even experience past memories resurfacing as you feel these emotions. Whenever you feel upset about something from your past as you think of it now, this is something you didn’t get over and it may still be affecting you today. You may not even realize this as much of what goes on in our mind-body happens on a subconscious level. These experiences are often long forgotten, but they still live in our bodies. This is why I am so often quoting the title of Karol K. Truman’s book, “Feelings Buried Alive Never Die.” Unresolved feelings held in the body can lead to various dis-eases and illnesses unless we find a way to release them. There’s an entire branch of science called psychoneuroimmunology that studies the link between communication among the nervous system, the endocrine (hormone) system, and the immune system and the implications of these linkages for physical health. What you think about and how you feel most of the time is a lot more important than we ever realized. The bottom line is if you want to heal from it you’ve got to deal with it.

What’s Getting on your Nerves?
What areas of life do you seem to experience the most stress? Here are a few possibilities to help you pinpoint them. At home
• •

Communicating with loved

Money
• • • •

ones

Difficulty in relationships with partner/roommate/kids/spouse • Dealing with in-laws Working environment • Can’t stand your boss/coworkers • The work you do overwhelms you • Started a new job • Received new duties that aren’t a natural fit for you • Test anxieties, fear of public speaking

Worried about debt Lost a job Difficulty paying the bills Your business is failing

Health/Well-being • Recovering from or needing surgery • Feeling fatigued • Dealing with chronic a illness • Uncomfortable in social situations • Angry or sad a lot

Are there any other areas or situations that come to mind? Are you feeling any emotions as you think about each of these stressors? If so, please make a note of them.

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©2005 Insyte Consulting

Overwhelmed To Overjoyed 5 The day-to-day things that really get me pissed off/depressed/frustrated are__________.

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Overwhelmed To Overjoyed For each annoyance you listed, what about these things upset you?

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_________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________

For the issues that exist at a deeper level ask yourself, “My life would be perfect if I could ____________________________ . If I could live my life over again, I would love to just skip meeting that person or experiencing that thing. In the space below give this some thought. _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________

The things I never got over from my past were: _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________

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©2005 Insyte Consulting

Overwhelmed To Overjoyed

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Everything Is Energy
Everything Is Energy. This is one of the greatest discoveries made by one of the most famous scientist of all time, Albert Einstein. What does this have to do with your stress you ask? Everything. Not only is the body chemical and physical, but it’s also composed of energy- electromagnetic energy. Just as the circuitry in a computer carries electricity to all of its devices, the body has pathways that carry energy to all its organs, systems and limbs. When we experience stress the body experiences disruptions in its energy pathways. This disruption causes our brain and body to experience negative emotions that we interpret as fear, anger, guilt, shame, sadness, frustration, confusion, etc. By clearing ourselves of this disruption we balance our body’s energy system and gain relief from upsetting thoughts and emotions. In the next section we are going to take a look at exactly how to do this with a very simple technique called the Emotional Freedom Technique.

The Emotional Freedom Technique
There are several ways to balance the body’s energy system, but the Emotional Freedom Technique (EFT) is one of the easiest to learn and use in such a short period of time. The Emotional Freedom Technique (EFT) is simply a method of reducing stress by tapping on acupuncture points. Once you’ve practiced for a couple of minutes you can easily complete a round of EFT in less than 60 seconds- is that fast or what? The basic steps to performing EFT are: 1. 2. 3. 4. 5. Picking a problem and rating how intense you feel about it now Creating your setup statement Tapping on the points Checking in again to see how you feel Do another round if you have some intensity left

Picking a problem and rating it In EFT we first decide what challenge we are going to work on. It’s often helpful to rate how upset you are on a scale of 0-10 (where you feel nothing at 0 and the most distress at 10). Creating the Set Up Statement Next we give the challenge a name and use a statement called the setup statement to help us focus in on the challenge. When creating the setup statement it is important that you be specific. The statement looks like this, “Even though I have this (name of your problem here) problem, I accept myself completely.” If your problem is really being scared about doing a presentation, for example, you do not have to say all of this for the name of your problem portion of the setup statement. You can simply give your problem a title like presentation terror, presentation nightmare, or fear of presentation. Whatever you feel accurately describes what you feel. Your mind and body will know what you mean. A few examples of specific set up statements are: Even though I have this presentation terror problem, I accept myself completely. Even though I’m pissed at myself for eating half a cake, I accept myself completely. Even though I have this can’t pay my rent/mortgage problem, I accept myself deeply and completely. www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed Even though I ruined the celebration, I accept myself anyway. Even though I have this pain in my left shoulder, I deeply accept myself anyway. Do you see how you can play with the statement to make it fit you more? If you feel the best name of the problem that describes what your feeling is, “this presentation shit” then that’s what I would encourage you to use. DO NOT sensor your feelings here. They are not to be judged I don’t care how horrible you might think they are. If you feel or think it, it’s valid for you. Period. Remember what you resist will persist.

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The EFT points When doing EFT use at least 2 – 3 fingers as you tap on each point. This will guarantee that you cover the point completely. It may be helpful to use a mirror to help you locate the EFT points on your body. See the figure on the next page to familiarize you with the EFT points and practice tapping on them as we identify them below. Tap hard enough so that you can hear it but not with so much force that you harm yourself. You’ll also want to tap quickly. The setup statement is said out loud three times while you tap on the karate chop point. The karate chop point is located on the side of your hand underneath the pinky finger (see picture). The second point is the eyebrow point. It is located at the beginning of your eyebrow on your skull. Tap on this point while repeating the name of your problem. The third point is called the side of eye point and is located on the side of your eye on the bone. Tap on this point while repeating the name of your problem. The fourth point is directly underneath either eye on the bone in line with your pupil and is called the under eye point. Tap on this point while repeating the name of your problem. The fifth point is located above your upper lip, but directly below the middle of your nose and is called the under nose point. Tap on this point while repeating the name of your problem. The sixth point called the chin point is located in the middle of your chin right below your lip. Tap on this point while repeating the name of your problem. The seventh point is called the collarbone point and there are two of them. You will find them by tracing your collarbone moving away from your armpit. At the end of the collarbone drop straight down about half an inch. You only need to use one collar bone point (it doesn’t matter which one), but if you like you can tap them both. Tap on either or both points while repeating the name of your problem. The eighth point is called the under arm point and it is located in the lower part of your armpit. You don’t need to be extremely precise here and can use several fingers or your whole hand to tap with if you like. Tap on this point while repeating the name of your problem.

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©2005 Insyte Consulting

Overwhelmed To Overjoyed 9 The last point ends right back where we started and that’s with the karate chop point, which is on the side of either hand below the pinky finger. Tap on this point while repeating the name of your problem. Now that you are familiar with the basic points used in EFT, lets put all of this together and run through the procedure so you can become more comfortable with it. Let’s use our earlier example about you having to give a presentation and you are terrified of public speaking. Step one is to identify the problem and write down what about the problem bothers you. I am terrified of giving the presentation. Rate how intense the problem is from 0-10. Let’s say it’s an 8. Take a moment to write all of the things that bother you about having to give the presentation. Your list might look like this: I’ll forget what I’m suppose to say Everyone will think I’m so stupid I’ll be embarrassed I’ll freeze My throat will tighten up My hands will get sweaty Step two is to create you EFT setup statement. The problem is I am terrified of giving the presentation. The setup statement might look like this… Even though I’m terrified of giving the presentation, I accept myself completely. You’d repeat the setup statement 3 times as you tap on your karate chop point. Now you can move on to the other points including a few of the things you are upset about. Tap here Karate chop point Say This “Even though I’m terrified of giving the presentation, I accept myself completely.” “Even though I’m terrified of giving the presentation, I accept myself completely.” “Even though I’m terrified of giving the presentation, I accept myself completely.” “I’ll forget what I’m suppose to say” “Everyone will think I’m so stupid” “I’ll be embarrassed” “I’ll freeze” “My throat will tighten up” “My hands will get sweaty” “I’m terrified of giving the presentation” “I’m terrified of giving the presentation”

Eye Brow Side Eye Under Eye Under Nose Chin Under Collar Bone Underarm Karate Chop

Check in with your number. Has is reduced? If it hasn’t’ gone down to at least a 1 or 2 do another round or two of EFT. If even after this you don’t notice a change in your intensity, then let me tell you about the gamut point. The Gamut point is kind of an add-on point to help eliminate that last little bit of the issue. The gamut point would be used at the end of the basic sequence following the karate chop point. Although it may not be necessary to use the gamut point with each EFT round, I tell my clients to use www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 10 it anyway as part of the EFT procedure because it is so quick and easy to do. It takes about 7 seconds to complete. To find the gamut point, make a fist with either hand. The gamut point is on the back of your fist between the base of the pinky and ring finger, just below the knuckles (see diagram). As you are tapping on this point focus in on the problem by saying the name of your problem once, " I’m terrified of giving the presentation," and keeping your head pointed forward, close your eyes, open your eyes, then look down to the left and then right. Now look straight down at the floor and slowly roll your eyes up to the ceiling while still tapping on the gamut point. Here is an outline of our complete EFT procedure with the gamut point. For a free downloadable EFT chart click here http://www.integrativeenergy.com/EFTCHART.html Identify an issue to work on. Examine all of your feelings about the issue and write them down. Rate your issue on the 0-10 scale (where 10 is the worst). Create your setup statement and begin tapping on your karate chop point Tap here Karate chop point Say This Even though I have this (name of problem) problem, I accept myself completely. Even though I have this (name of problem) problem, I accept myself completely. Even though I have this (name of problem) problem, I accept myself completely. Name of problem Name of problem Name of problem Name of problem Name of problem Name of problem Name of problem Name of problem Name of problem keep tapping on the gamut point, eyes closed, eyes open, look all the way down to the floor, then slowly, roll eyes to the ceiling

Eye Brow Side Eye Under Eye Under Nose Under Lip Under Collar Bone Underarm Karate Chop Gamut Point

Check in with your 0-10 rating. If it’s 0 then you are done, if 2 or higher do some more tapping After you’ve memorized the points you’ll be able to perform round of EFT in less than 60 seconds. If after performing at least 3 rounds of EFT with the gamut point your number has gone decreased, but not completely gone to zero, do another round changing the language of your setup statement a little as shown below. “Even though I still have some of this presentation terror problem, I accept myself completely,” or you can also word it this way, “Even though I’m still terrified of giving this presentation, I accept myself. As you tap on the remaining points you can adjust the language to something like, “this remaining presentation terror.” See the outline on the next page for this example and practice along.

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©2005 Insyte Consulting

Overwhelmed To Overjoyed Tap here Say This Karate chop point “Even though I still have some of this presentation terror problem, I accept myself completely.” “Even though I still have some of this presentation terror problem, I accept myself completely.” “Even though I still have some of this presentation terror problem, I accept myself completely.” Eye Brow “this remaining presentation terror problem” Side Eye “this remaining presentation terror problem” Under Eye “this remaining presentation terror problem” Under Nose “this remaining presentation terror problem” Under Lip “this remaining presentation terror problem” Under Collar Bone “this remaining presentation terror problem” Underarm “this remaining presentation terror problem” Karate Chop “this remaining presentation terror problem” Gamut Point “this remaining presentation terror problem” Keep tapping on the gamut point and close eyes, open eyes, look all the way down to the floor, then slowly, roll eyes to the ceiling

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To be most successful with EFT you must be persistent, especially if you are dealing with a challenge that has many layers and aspects. Some challenges will miraculously vanish in minutes, some will take days, while still other more complex issues may require several weeks or months as you uncover various feelings, aspects, and memories connected to your problem. Once you memorized the EFT points you’ll be able to use it anytime as often as you need to. I use EFT all of the time and not just for stress related things. I’ve used EFT when I’m feeling stuck and don’t know how to move forward with a project, or if I’m procrastinating too often. I’ve used EFT to also to help me sleep more soundly by letting go of any concerns or worries I might have. I also found it helpful to use EFT tapping for no particular problem per se, but just as an energetic tune up throughout the day to keep my energies flowing in amore balanced way. EFT’s creator Gary Craig encourages us to try it on everything. Many people are fond of creating affirmations. Applying some tapping with their affirmations would help to strengthen them. So you could, for instance, tap in, “I have faith in myself each and every day, ” or “I attract abundant opportunities in all part s of my life.”

Some obstacles to successfully using EFT you need to know about

As great as EFT is there are some things that could get in the way of your success. Here are a few obstacles to watch for if you notice no improvement and what you can do about them. Dehydration If you have been doing several rounds of EFT and are not getting any results then drink a cup of water. Water conducts electricity and your body is electrical. Drinking water helps your energy to flow better making EFT more effective. Drinking coffee, alcohol and sodas, are not substitutes. All of these substances act as a diuretic causing you to urinate thereby loosing water. Being Specific Often people who are new to EFT use very general broad statements for their setup phrase when referring to problems that have many aspects to them. I’ve often heard things like, Even though I don’t have confidence, I accept myself deeply and completely. Are we talking www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 12 about confidence in driving, interviewing, or the way you project yourself? All of these areas are parts of your life and will require you to go deeper. Shifting to Other Aspects Another problem people new EFT’ers often encounter is shifting to other problems. They start out working on one thing and their minds begin drifting on to other subjects. Work with one problem at a time and when it is resolved then move on to the next problem or aspect.

Additional Resources
Do you know a friend who might benefit from this information? Send them to www.IntegrativeEnergy.com so they can sign up for this free workbook. GET A FREE EFT chart at http://www.integrativeenergy.com/EFTCHART.html Some great videos, DVD’s & books on healing, energy medicine and the emotional freedom technique: http://www.integrativeenergy.com/page/page/1829354.htm Need help with your tapping? Come join our free conference call It’s natural to have questions when learning something as new as EFT, so I’d like to invite you to a FREE EFT conference call. Go to http://www.integrativeenergy.com/FreeConferenceCall.html to sign up.

James Berry james@IntegrativeEnergy.com 718-466-0590

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©2005 Insyte Consulting

Overwhelmed To Overjoyed

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About Me
James Berry is the creator of Integrative Energy (IE). IE helps people remove mental and emotional blocks that prevent them from accomplishing their goals. IE also assist clients in reducing the effects of stress in many areas of their lives. After completing one of our programs you'll notice a difference in your performance and the way you feel, whether it's at work or in your personal life. James is a life coach and practitioner of Energy Psychology, Energy Medicine, brain integration as well as Quantum Energy Transformation. He has received training from National Institute for the Clinical Application of Behavioral Medicine, Natural intelligence Systems, Coaching Institute, The Quantum Healing Center and Peak Potentials. James is also a member of the Association for Comprehensive Energy. James combines his love of alternative healing therapies, coaching, and personal development to help clients achieve lasting change and a more joyous life.

www.IntegrativeEnergy.com

©2005 Insyte Consulting

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