The EFT Self-Care Toolkit

When we are under any form of threat, and perhaps some of us feel more threatened at present than we have ever been – our body responds with a rapidly occurring chain of reactions stemming from the amygdala in the midbrain as it seeks to mobilise resources to deal with the threatening circumstances.  

You probably know this is called the flight/fight/freeze response, which gives you the familiar stressed out, wired, reactive, anxious feelings and physical sensations.  And you may be one of the many people stuck in this response right now, with the profound effect the Delta virus is having and all the other major threats occurring both locally and globally. 

Because tapping reduces the activity in the amygdala and gives a physiological reset all round, it’s an especially good resource in these uncertain times of radical change.  Here are a few pointers in using it:

1. Tap as often as you can every day.  If you can’t sit down and do a specific “session” on what is currently bothering you, tap on your favourite points whenever you think about it or do one handed finger tapping throughout the day.  You can learn how to do that here (specifically at 2.15 mins). 
   
   
2. Intense emotions are to be expected.  Having spent time in Afghanistan I’ve experience a whole range of emotions with the unfolding tragedy there.  I’m also on my umpteenth week of lockdown.  So consciously, allow your shoulders to drop, breathe deeply down into your belly, acknowledge what you’re feeling – sadness, anger, frustration, hopelessness, despair, anxiety, fear, depression – and tap in acceptance of yourself as these emotions arise. 
   
   
3. Tapping is not just for emotional states – it can relieve:
   
   Physical Sensations:  My shoulders are tight.  My back is aching. My gut is in a knot.
   Mental States:  I can’t cope. I don’t know what to do.
   Behaviours:  I’m watching too much the news. I can’t stay out of the fridge.
   
   
4. Don’t be surprised when you feel triggered.  It’s okay – who can be a paragon of virtue if you’re homeschooling kids or your business is going to fold?  Tap to take care of yourself and what you’re stressed about.  If you’re into blaming yourself when you’ve reacted, try some kindness and compassion instead.  Isn’t that what we all need right now.  
   
   
5. Uncertainty is rife both at the personal and global level.  Who know what is going to happen next?  The proverbial rug is continually being pulled out from underneath our feet, causing ongoing stress and difficulty making decisions.  It can be really hard to make an informed decision when the information keeps changing.  You can tap on the feelings of uncertainty and also on what specifically it is you are finding difficult to do because of the uncertainty.  Last year when the virus first hit I made a video on uncertainty and the unknown, which may assist you in bringing love and acceptance to the fear and vulnerability.   
   
   
6. Conflicting views are everywhere.  One thing we particularly need is an optimally functioning immune system, and while it’s easy to justify being outraged at what is being said or done, or not said and done, it does have an impact on our own health.  Where possible become conscious when you are using your energy on something you can’t change and tap to become more present and calm. 
   
   
7. Notice if you are engaging in what I call “Catastrophic Thinking” .  Our mind projects into the future and comes up with the worst possible scenarios.  It’s natural to this when we feel so threatened but the problem is we can’t deal with something that hasn’t happened.  When you recognise where your mind has gone, it’s helpful to write down exactly what the thoughts are so you can see them on paper.  I find people often have quite a list. 
   
   You can then tap out each one e.g. 
   Even though I’m scared that ________, I choose to bring myself back to the present moment by focusing on my breath”.
   
   
8.  Notice if you’re getting hooked into the news cycle.  When you’re watching or reading about threat, trauma or tragedy, your body will automatically respond, often without you even being aware of it at the more subtle levels.  It can be helpful to do some tapping on your reactions to release upset or fear so it doesn’t continue to affect you. 
   
   
9. Use the wonderful resource that is tapping on whatever difficulties you are facing right now.  We are being challenged in so many different ways and on so m any different levels it is really very confronting.  If you are concerned about your mental health please also seek professional help. 
   
   
10. Remember that as well as tapping on the negative you can also affirm the positive – peace, calm, ease, strength, courage, clear decision making, creative thinking, hope, optimisim, love , kindness, care, compassion, acceptance, open heartedness. 
    
    My favourite way of doing this is through the Choices Method.  Saying “I feel calm” risks an immediate contradiction! Whereas “I choose to feel calm” is empowering and carries you forward. 

Our aim is always to bring acceptance and compassion to the parts of us that are hurting and feeling challenged, so that our stress reactions are diminished.  When we feel calmer, lighter and more optimistic, as most people do after tapping, we can respond to what comes our way from this calmer, more creative and resourceful space inside ourselves.