“After
two days tapping, I felt significantly calmer.”
—Lorraine Candy, editor-in-chief of ELLE magazine
“...for
what it's worth I'm a convert. Tapping seems to flick a mental switch, asking
your subconscious to solve your problems for you.”
—The Daily Mail
Would not it be
wonderful, if you find an easy to follow, effective, side effects free, natural
way to menopause symptoms relief? I bet, it would!!! No doubt, there are many
herbal remedies, supplements and medicines, which can and do help women
suffering from insomnia, hot flashes, depression and night sweats to the
various degrees of success. Yet there is also a rather new twist on an ancient
practice that is claimed to already help over 100,000 women!
Gary Craig
developed this relatively new adaptation of the ancient Chinese practice of
acupuncture, called The Emotional Freedom Technique, or EFT, in the 1990's,
while he was working with Dr. Roger Callahan, a cognitive psychologist.
What is EFT?
This ‘psychological
acupuncture without the needles’, more commonly known as Emotional Freedom
Techniques (EFT) is one of the “energy psychology” or “energy meridian
therapies” similar to acupuncture or acupressure.
EFT was developed
by a Stanford University Engineering graduate, Gary Craig, in the early 1990s,
as a simplified process of TFT (Thought Field Therapy). Although these
techniques are relatively new, their roots stretch back to the times of ancient
Chinese and Japanese acupuncture and acupressure methods.
This approach is a
psycho-emotional form of acupuncture, but instead of using needles, you tap
with your fingertips upon certain acupuncture points on the face, upper body
and hands. This approach addresses the underlying energetic patterns and the
goal is to bring back balance and harmony within your energetic field. In turn,
this can have positive effects on the body’s physiology. Get the body’s energy field balanced and
flowing without disruption, and the body can naturally heal itself.
It may seem a very
odd way to deal with the symptoms of menopause, but this novel approach can
afford a natural alternative to HRT as we work with the energy structure that
underlies the emotions that may create the symptoms.
This approach is a
universal one, based on the premise that “the cause of all negative emotions
(which can also manifest as all sorts of physical problems) is a disruption in
the body’s energy system” (Gary Craig).
The finger tapping
sets up a vibration that stimulates the acupuncture point, in a similar way
that the acupuncture needles do. By working on these meridian points, the
body’s energy system can be reset, with harmony and balance restored.
Because of using
EFT you may well find yourself with:
* An increase in
self-esteem.
* Improvements in
health, energy and focus.
EFT has been found
to relieve:
* Stress and
anxiety
* Chronic pain
* Plus many other
problems and issues, emotional and physical
Tapping Points
* The Top of the
Head (H) point is about a finger’s width behind the exact crown of the head.
Many people can feel a slight depression or tenderness there.
* The Eyebrow point
(EB) is at the tip of the eyebrow near the nose, on the bone. Both sides of the
body are used.
* The Side of Eye (SE)
point is at the outside tip of the eyebrow. Both sides of the body are used.
* The Under the Eye
(UE) point is on the top of the cheekbones underneath and in line with the
pupil.
* The Under the
Nose (UN) point is in the indentation between the nose and upper lip.
* The Chin point
(CH) is in the crease between the bottom lip and the chin.
* The Collarbone
point (CB) is the soft spot about an inch toward the outside of the body from
the hollow V shape at the base of the neck, just off the sternum (breast bone),
just under the collarbone.
* The Under the Arm
(UA) point is about a hand’s-breadth below the armpit. Both sides of the body
are used. For some people who are chemically dependent, this spot can drive up
distress so you may delete this spot if needed.
* The Rib point is
also called the Liver point. It is between the 6th and 7th ribs in line with
the nipple (for women, it’s about where the bra band would be).
* The Thumb point
is at the base of the nail bed on the side of the thumb toward the body.
* The Index Finger
point is at the base of the nail bed on the side of the index finger toward the
body.
* The Middle Finger
point is at the base of the nail bed on the side of the middle finger toward
the body.
* The Little Finger
point is at the base of the nail bed on the side of the baby finger toward the
body.
Tapping Techniques
The first thing to
understand is that you will be tapping with your fingers. There are a number of
acupuncture meridians on your fingertips, and when you tap with your fingertips
you are also likely using not only the meridians you are tapping on, but also
the ones on your fingers.
Traditional EFT has
you tapping with the fingertips of your index finger and middle finger and with
only one hand. Either hand works just as well. Most of the tapping points exist
on either side of the body, so it does not matter which side you use, nor does
it matter if you switch sides during the tapping. For example, you can tap
under your right eye and, later in the tapping, under your left arm.
Ideally, you will
want to use your fingertips, not your finger pads as they have more meridian
points. However, if you have long fingernails you should use your finger pads.
You should also
remove your watch and bracelets, as that will interfere with your use of the
wrist meridian tapping.
The EFT Process
Gary Craig has
devised what he calls “The Basic Recipe,” a sequence that can be used in just
about any situation with minimal adaptation, as suits the patient or
practitioner. With this you are first guided (or will guide yourself) through
identifying a specific pain, anxiety, or problem. This is an important part of
the process and can make all the difference in some cases.
From that work, you
will develop a guiding phrase (Craig likes to refer to this as the
“affirmation”) that relates to an issue, sensation, concern, and emotion, based
on this adaptable phrasing:
Even though I
have this _____, I deeply and completely love and accept myself.
Practitioners urge
that the guiding phrase be said with conviction, but even if you don’t really
feel it, just repeating the phrase with emphasis appears to be quite effective.
This is one of the reasons why EFT works even when the person involved is a bit
skeptical of the therapy.
Once you have
established a phrase, you begin a series of tapings on specific points on the
body that correlate to the various energy meridians. As you repeat your guiding
phrase, you tap rhythmically about seven times in each place, though the exact
number of taps is not crucial.
The tapping
sequence is as follows:
·
H – top of
the head
·
EB – inner
edge of the eyebrow
·
SE – side
of the eye
·
UE – under
the eye
·
UN – under
the nose
·
CH –
center of chin
·
CB –
collarbone
·
UA – under
the arm
This simple
sequence of guided phrases and tapping is often enough to provide relief, but
for those who want more, an extension to the procedure and patterns for
repetition can be used, and all the pieces can be layered together for greater
effectiveness.
Keep in mind that
EFT may be only the gateway to discovering how your physical symptoms relate to
your emotions, and that it can be very powerful. Some of us have buried so
much, so deeply, that even scraping the surface triggers a geyser blow of
emotion. For this reason, it is recommended to start with a licensed
psychologist or counselor, also trained in EFT, to gain the trust in the
technique, proper knowledge and experience in applying it effectively.
Hot Flushes Script
Tapping on the
Karate Chop Point (Side of Hand) repeat the following:
Even though I have
these relentless hot flushes,
I deeply and
completely love and accept myself.
Even though I have
these relentless hot flushes,
I deeply and
completely love and forgive myself.
Even though I have
these relentless hot flushes …
It’s like I have a
furnace inside of me.
So hot,
So very hot!
So very
uncomfortable.
And embarrassing
too!.
I hate it when I
look like a beetroot,
With my bright red
face
And burning neck
And nowhere to hide
it.
When I need to
strip off my clothes or melt.
Everyone can see
me,
Bright red face.
It never seems to
stop.
It goes on and on,
Relentlessly on and
on.
It’s been going on
for so long now.
Is it ever going to
finish?
Am I stuck with
this for the rest of my life?
This relentless
heat and burning?
Are my hormones
ever going to let me go
And live my life
again?
I’m tired of being
told “It’s one of those things”.
“What do you expect
at your time of life?”
And if I’m not hot,
then I’m feeling chilled,
Because the flush
makes me so warm
My clothing gets
damp
Or even wet
through!
I layer my
clothing,
But it’s such a
bind.
And it makes me feel
heavy headed,
Tight-headed
As the heat rolls
over me.
Removing the layers
hardly helps
Nor drinking water,
Nor fanning myself
Just wave after
wave of heat and tight-headedness.
But now I choose to
know
That enough is
enough.
I’ve decided
that I’m no longer
going to be ruled
by these flushes
That my hormones
can balance themselves.
And I choose to
know
That I deserve to
be free of this
And even though I
have these relentless hot flushes,
I deeply and
completely,
Love, forgive and
accept myself.
Now it’s time to
move on to the individual tapping points. Tap gently but firmly a few times
(about 5-7) on each point as you say the phrases.
Eyebrow Point:
These relentless hot flushes.
Side of Eye: These
relentless hot flushes.
Under Eye: These relentless
hot flushes.
Under Nose: These
relentless hot flushes.
Chin (Under Mouth):
These relentless hot flushes.
Collar Bone: These
relentless hot flushes.
Under Arm: These
relentless hot flushes.
Top of Head: These
relentless hot flushes.
EB: This furnace
inside of me.
SE: This furnace
inside of me.
UE: Makes me so
hot.
UN: So very hot.
CH: It’s so
uncomfortable.
CB: This bright red
face.
UA: This burning
inside of me
TH: Who needs a
heater
EB: When you feel
like this?
SE: I want to live
in an igloo.
UE: Surely that
would cool me down some?
UN: And there would
be no-one to see me,
CH: With my bright
red face.
CB: I am SO
embarrassed
UA: With my
beetroot face
TH: And having to
fling off my clothes
EB: Just to cool
down.
SE: And how often
does it work,
UE: Removing
layers,
UN: Cold drinks,
CH: Fans running.
CB: These
relentless hot flushes
UA: insist on
running their course.
TH: If I’m lucky,
EB: Really lucky,
SE: It might last a
few moments.
UE: But no,
UN: I always get
the ones
CH: That go on and
on,
CB: Relentlessly
on.
UA: Dratted
hormones,
TH: “Just that time
of life”, you know.
EB: Why can’t I be
SE: One of the 50%
of women
UE: Who never
experience any flushes at all???
UN: It’s so unfair!
CH: Getting hot
under the collar
CB: Then chilled
because my clothes are wet.
UA: So unfair!
TH: But what if
EB: I decide
SE: Enough is
enough?
UE: What if
UN: I make the
choice
CH: That I’m no
longer going to be ruled by these hot flushes?
CB: What if I allow
myself
UA: To know
TH: That my body
can regulate itself?
EB: What if
SE: I choose to see
UE: These flushes
UN: As surges of
life energy
CH: As the creative
fire
CB: of my unique
and individual spirit?
UA: I can choose to
see
TH: These flushes
EB: Acting to deep
cleanse my body
SE: Refining itself
for
UE: New physical
and spiritual tasks.
UN: I take time
CH: To ask myself,
CB: “What is
getting me all hot and bothered?”
UA: “Are there
things in my life
TH: I need to
discard,
EB: Just like my
layers of clothing?”
SE: What if I
choose to see
UE: These hot
flushes as proof
UN: That I’m still
pretty hot,
CH: Despite my
years
CB: I choose to
believe these flushes
UA: Are a sign
TH: Of a quick and
easy
EB: Transition to
menopause.
SE: I allow myself
UE: To accept these
hot flushes
UN: As a way
CH: To vent excess
heat.
CB: I choose to see
them
UA: As a cleansing
and refining process,
TH: Bringing me
closer to the true me
EB: I can get fed
up
SE: Of these
relentless hot flushes,
UE: But I can also
accept that
UN: They are part
of
CH: “The Change of
Life”
CB: And I choose to
believe
UA: That change IS
life
TH: And life is
growth.
Take a nice, slow
deep breath and let it out. Drink a glass of water too.
Video Presentation
Night Sweats Script
Tapping on the
Karate Chop Point (Side of Hand) repeat the following:
Even though I have
these exhausting night sweats,
I deeply and completely
love and accept myself.
Even though I have
these exhausting night sweats,
I deeply and
completely love and forgive myself.
Even though I have
these exhausting night sweats …
As soon as I get
into bed,
And lie down,
Up they start,
These exhausting
night sweats.
And it NEVER goes
away.
It doesn’t matter
if I’m hot or cold,
Inside or out,
If I have the fan
full on,
Or if I’m wearing
the lightest of bed clothes,
And have the best
pure cotton bedding.
It is SO
exhausting;
I don’t know what’s
worse,
The sweats or the
insomnia!
I can’t stay awake
in the evening,
I keep nodding off,
How embarrassing
when the family are there.
Yet as soon as I
get into bed,
Up they start!
Those incredibly
hot and wet sweats.
They come on with a
vengeance,
Sudden and intense.
I wake up in the
night,
Feeling like I’m
going to combust.
And I am SOAKED in
perspiration,
Soaked to the bone,
My hair drenched,
And the pillows and
sheets, too.
I have to change
clothes and bedding,
And sleep on
towels.
These night sweats
prevent me from sleeping.
WHY am I sweating
like this?
EVERY single ruddy
night!
I get so clammy and
wet,
From head to toe.
When does this all
freaking end?
Is there nothing I
can do to stop it?
Will it ever go
away?
I lie in this
furnace,
This heat-wave that
feels
As if my blood is
boiling
Tossing and
turning.
First I throw off
the bedding
Longing for a
current of cool air,
For any tiny bit of
refreshing coolness.
And then freeze as
I cool
And the sweat
evaporates.
I feel so bad
Because it affects
my husband/partner,
Disturbs their
sleep too.
I’ve even had to go
And sleep in the
spare room,
With the windows
wide open,
Even in the midst
of winter!
I feel so out of
control,
As my body takes
over,
Its thermostat
constantly on high.
What have I done to
deserve this?
Why does my body do
this to me?
Will it ever end?
It’s driving me
mad!
And even though I
have these exhausting night sweats,
I deeply and
completely,
Love, forgive and
accept myself.
Now it’s time to
move on to the individual tapping points. Tap gently but firmly a few times
(about 5-7) on each point as you say the phrases.
Eyebrow Point:
These exhausting night sweats
Side of Eye: These
exhausting night sweats
Under Eye: These
exhausting night sweats
Under Nose: These
exhausting night sweats
Chin (Under Mouth):
These exhausting night sweats
Collar Bone: These
exhausting night sweats
Under Arm: These
exhausting night sweats
Top of Head: These
exhausting night sweats
EB: Starting when I
get into bed,
SE: As soon as I
lie down.
UE: So sudden and
intense.
UN: Even when I’m
trying to stay cool,
CH: Even with the
fan full on,
CB: Even with the
lightest of bed clothes,
UA: Up they start,
TH: These
exhausting night sweats!
EB: These
incredibly hot and wet sweats.
SE: Waking me in
the night,
UE: So clammy and
wet,
UN: From head to
toe.
CH: I lie in this
furnace,
CB: In a heat-wave,
UA: That feels like
my blood’s boiling,
TH: And soaked in
perspiration
EB: I don’t know
what’s worse,
SE: The sweats or
the insomnia.
UE: It’s all SO
exhausting!
UN: Waking in the
night
CH: Feeling as if
I’m about to combust,
CB: Drenched in
sweat,
UA: Drenched to the
bone,
TH: These terrible
night sweats,
EB: Coming on with
a vengeance,
SE: Drenching my
body,
UE: Drenching my
hair,
UN: Drenching my
bedding,
CH: Just what I
want!
CB: Changing the
bed in the middle of the night!
UA: Having to sleep
on towels.
TH: How I long for
a dry night’s sleep!!!
EB: And I feel so
bad
SE: Because it
disturbs my husband’s/partner’s sleep as well.
UE: It’s absolutely
no fun
UN: Having to sleep
CH: In the spare
room.
CB: Needing the
window wide open
UA: For any cooling
breeze.
TH: WHY am I
sweating like this?
EB: Why does my
body thermostat not work
SE: The way it
always has?
UE: Why is this
happening to me?
UN: What have I done
to deserve this?
CH: This hellfire
of night sweats!
CB: These night
sweats,
UA: Keeping me
awake.
TH: They are
driving me mad!
EB: I feel so out
of control.
SE: Wish I could
flick a switch on MY thermostat
UE: Like I can with
the central heating!
UN: Will it EVER go
away?
CH: Is there
anything I can do stop it?
CB: These dratted
night sweats!
UA: These dratted
night sweats!
TH: These poxy,
exhausting night sweats!
EB: But what if
SE: I decide
UE: Enough is
enough!
UN: What if
CH: I choose to
believe
CB: That my mind
can affect my body?
UA: What if
TH: I make the
choice
EB: That these
night sweats
SE: Can only bother
me
UE: If I allow them
to.
UN: What if I can
see
CH: Something
positive
CB: Come out of
this?
UA: I have to be
honest
TH: And say at this
time,
EB: I’ve no idea
what that may be.
SE: Perhaps I could
consider
UE: That my body is
trying to speak to me;
UN: To get me to
listen
CH: To its message.
CB: It must be
pretty important
UA: For it to be
‘shouting’ at me like this.
TH: After all,
EB: Not every woman
SE: Going through
menopause
UE: Suffers from
night sweats.
UN: Many women have
no trouble at all.
CH: Why should that
be?
CB: Why shouldn’t I
be one of them?
UA: Are there
things going on in my life
TH: Which are
getting me all hot and bothered?
EB: Am I trying too
hard
SE: To do too many
things,
UE: To be
Superwoman,
UN: And just ending
up
CH: Getting all in
a sweat?
CB: Can I allow
myself
UA: To see these
night sweats
TH: As my body’s
deep cleansing mechanism?
EB: Can I allow
myself to go with the flow?
SE: To become more
relaxed
UE: Cooler, calmer
and more collected
UN: About things
going on in my life?
CH: What if
CB: I can see these
“tropical moments”,
UA: These
“thermostatically-challenged” times,
TH: As part of the
natural process
EB: Indicating the
changes in my life
SE: And the need to
slow down,
UE: De-stress and
relax.
UN: I allow myself
to see myself
CH: In a state of
balance.
CB: I allow myself
to know
UA: That my body
thermostat
TH: Can be set to
normal
EB: And stay that
way.
SE: I choose to
listen to the messages
UE: My body tells
to me.
UN: I allow myself
CH: To take every
step
CB: I need
UA: To love and
nurture my body
TH: And my self.
EB: I choose
SE: To love and
accept myself.
UE: I choose
UN: To love and
forgive myself,
CH: Even when I
feel
CB: That my body is
betraying me.
UA: I choose to
know that all things pass,
TH: That what I
resist,
EB: Persists.
SE: I choose to
know
UE: That I can let
myself trust
UN: My body’s
innate ability for harmony.
CH: I choose to
know
CB: That releasing
any and all resistance
UA: Is always for
the good.
TH: And I bless my
body with love.
Take a nice, slow
deep breath and let it out. Drink a glass of water too.
Sources and Additional Information:
