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Alleviating Sensitive Emotions with EFT Tapping

I was recently asked in an interview with Authority Magazine for a specific practice that could be used when one is feeling really down, vulnerable, or sensitive. I appreciated that they qualified emotions in this way because I don’t believe there are any “bad” or “good” emotions. Emotions are information. They are energy in motion. They let us know when we are in and out of alignment. There are some uncomfortable emotions that feel contractive in the body and then there are some emotions that feel expansive.


I answered with the following tool that I use both personally and professionally that may be of interest to you to try yourself when you’re feeling down, vulnerable, or sensitive. It’s called the Emotional Freedom Technique Tapping (EFT Tapping). It is a practice that alleviates some of the more uncomfortable emotions.


Start with identifying the uncomfortable feeling. Then rank the extremity of that emotion on a scale of 0 (non-existent) to 10 (highest). This helps us create a benchmark to test against later.


Next, we repeat the following phrase continuously while tapping specific pressure points, which are energy meridians, on the body. “Even though I’m feeling ________, I deeply and completely love and accept myself.”


Please refer to the corresponding chart for specific locations.


The points in tapping order are:

1.     the karate chop point on the outside of your non-dominant hand,

2.     the inside tip of your eyebrows,

3.     the outside bone ridge of your eye sockets,

4.     the middle of the lower eye socket ridge,

5.     between your nose and your upper lip middle,

6.     the indent between the lower lip and chin,

7.     the “sore spots” just beneath your collar bone on both sides,

8.     both sides of your under arm at the bra strap line (also sensitive),

9.     and the soft spot on the crown of your head.


Each location receives about seven taps before moving on to the next.

This tapping series, combined with the phrase above repeated out loud, continues until one feels themselves calm and settle. Once that happens, we reassess the strength of the original emotion by ranking it again between 0 and 10. The tapping and phrase cycle continues until the original emotion ranks at a 0, ideally, but 1 or 2 is also acceptable if you discern the process feels complete.


To dismount after EFT Tapping, I personally like to honor that part of ourselves that was authentic with where we were.


Lastly, I invite you to find some aspects of gratitude for that uncomfortable emotion, or for what that emotion was trying to communicate with you.


As examples:

·       “Thank you, Anger, for showing me where I’m not holding boundaries with others nor speaking my truth.”

·       “Thank you, Grief, for showing me how deeply I can love.”

·       “Thank you, Frustration, for showing me that control is an illusion. Thank you for reminding me to stay out of others and God’s business, and to focus solely on what’s my business.”

·       “Thank you, Shame, for showing me where there’s opportunity to forgive myself and acknowledge I’m always doing my best, even though my best may look different under different circumstances.”


May you find grace and acceptance for all the uncomfortable emotions. May they guide you with wisdom beyond human limitations.


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