Using Emotional Freedom Techniques (EFT) to Help With Strong Reactions as a Highly Sensitive Person
Alison Morris talks about the benefits of using EFT, Emotional Freedom Techniques, also known as tapping, to help release stress; calm our nervous system; change brain waves, disrupt fear signals from the amygdala, and to change core beliefs. We demonstrate how to tap on the belief of being too sensitive. Alison talks about the importance of acknowledging, allowing, accepting and having awareness of our feelings, and why as a Highly Sensitive Person (HSP) this is a powerful tool.
Emotional Freedom Techniques Also known as EFT or tapping Use acupressure points It’s like emotional acupuncture, but without needles Utilizes meridians, which are energy systems within the body In traditional Chinese medicine, meridiansare channels that form a network in the body, through which energy flows Rivers of energy At the meridian in the body, there is more electrical conductivity EFT can be used to Release stress Calm the nervous system Change brain waves Disrupt fear signals from the amygdala (fear or worry) Induce epigenetic changes Turn on immune function Turn off inflammation EFT has been comparably compared in effectiveness to Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) It works more quickly with fewer sessions You can try EFT on everything and anything It can help with a troubling memory, something in the present, stress or worry and physical pain It can be the most powerful when used on beliefs we hold about ourselves We pick up beliefs before we are six-years-old that become deeply ingrained Who am I? Is the world safe? The 4 As of EFT Acknowledge How we are feeling There are no wrong or bad feelings Feelings of shame, embarrassment, guilt, anger, sadness, etc. Allowing To feel it Focus on the negative Address what is There is a fear the feeling will never go away Feelings are supposed to be felt; then they move on Accepting I deeply and completely accept myself You are ok no matter what you feel How I am is fine I honor myself and the way I feel I honor my sensitivity and the gifts that it brings My sensitivity is a superpower EFT was designed to be a self-help tool You can tap with a partner or with a therapist or coach who is trained in EFT Common struggles I don’t know what to say or what words to use Don’t worry about it. You don’t have to use words if it’s overwhelming or you can’t come up with the words Not being specific enough—you will get better results if you are specific Notice what you are feeling in your body (head, muscles, stomach, jaws) Possible things to say Even thought I haven’t allowed myself to feel for years, and I’m afraid to start feeling… People have been telling me not to be so sensitive for years… I’m so overwhelmed, and I can’t identify what I’m feelings because it’s such a big mess… You get to be you It’s ok to be angry, swear, scream, cry You can tap in the car or the shower It’s just releasing energy You may sigh, yawn, cry Your focus may get brighter, shoulders drop down, sit up straighter Before tapping— Rate your symptom/distress on a scale of 1-10 Try to pick something that’s not too intense—maybe something that’s a 4-6 in distress Notice where you feel it in your body Start with your “set up phrase” and repeat 3x with the karate chop on the side of your hand Even though I …..I deeply love and accept myself Use the reminder phrase when you tap on the following (see attached picture) Top of the head Above the eyebrow Outside the eye—side of your face Under the eye Under the nose Above the chin Collar bone Under the arm (where are bra strap would be if you wear a bra) It’s helpful to have water nearby so you don’t get dehydrated Often if feels like nothing has happened, but changes are happening The original protocol is to stay with the negative statements It’s like working on it to heal the wound If the negative feelings are subsiding, you can switch to reparative statements, but you don’t want to rush into this You can use tapping to feel honored, safer and to build inner strength SCRIPT FOR TAPPING
Even though I really hate being so sensitive, I deeply and completely accept myself.
Even though I have felt like a misfit for years because I am so sensitive I deeply and completely accept myself.
Even though I really wish sometimes that my sensitivity would just go away. I deeply and completely accept myself.
Now we’re going to take fingers again either hand we’re going to go right to the very top of the head. Like where a puppet would come from, you know, string would come up from the top of a puppet’s head, and just tap lightly while we say what’s called a reminder phrase.
I hate being so sensitive.