Tapping Q & A with Gene Monterastelli - Get the most out of tapping and EFT

Permission to Heal

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Why do you use the phrase “I give myself permission” so much in your EFT phrases?


photo by Matthew Fang

I use this phrase because we don’t often feel like we deserve the things we actually do deserve. In that case, something in us is likely to resist that healing. The most common resistance to this healing is a feeling of not being worthy of the change. The feeling of unworthiness generally takes two forms.

The first is the feeling of not being worthy of healing from something that already exists. “You deserve the pain you have. You’re being punished. You shouldn’t ask for better. This is as good as it’s going to get.”
The second feeling is of not being worthy of better in the future. “Who are you to think you should have a better job…better life…more pay…doing work you love…lose weight…find the partner of your dreams? You already have too much. You shouldn’t ask for more.

There are people with far less than you have. You’re being greedy. Only good people deserve more, and you are not good.”

These are very powerful thoughts and beliefs that can imprison us for years. These feelings often make it difficult even to get the strength to do any sort of change work. This is the reason the phase “I give myself permission to…” is so powerful. It speaks directly to the part of us that doesn’t feel it is allowed to change because it isn’t worthy enough to deserve change.

The idea of permission is very powerful. I often tell my clients “I give you permission to change your life for the better, and you are allowed to give yourself permission as well.” Just by having someone else tell us it’s okay, we suddenly feel like it really is okay. I have even gone as far as to write some clients notes (just like we use to get from mom and dad for getting out of school) to give them permission to change their lives.

It is a very easy thing to incorporate into your tapping routine. Any area you want to change just add, “I give myself permission to…” as you tap.

How To Kill Craving

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I have decided (once again) that I need to cut caffeine out of my diet. In the past I have given it up cold turkey but have ended up with withdrawal headaches. Is there a way that I can use EFT to help me kick the caffeine habit in a pain-free way?

I get questions about craving management all the time. Emotional Freedom Techniques (EFT) is a great tool for dealing with any sort of craving (sweets, cigarettes, caffeine, or any thing you absolutely must have right now).

There are four basic steps to killing a craving. They are: eliminating resistance to changing behaviors; stopping the craving; managing withdrawal symptoms (if they exists); and taking steps to insure long-term success.

Resistance to Change
Often when we want to make a change there is a part of us that doesn’t want to change. It might be because we don’t know how life is going to look after a change, it might be because we are worried we are going to lose something we need by changing, or it could be both.

Sometimes there are side-effects to changing the foods and beverages we consume. Because we have eaten or drunk something regularly in the past, the body becomes used to — and often dependent upon — these substances. When we remove these from our diets it can take the body some time to transition.

For example, headaches are the most common side-effect of removing caffeine from our diet. Because we know side-effects are possible, we can resist making the change we want to make. I have found it very helpful to deal with the resistance to change whenever we are going to make a change in our lives.

Once you make the decision to change something in your diet you should take time daily to tap away any resistance to change. You can do it first thing in the morning to set your day up for success. It can be done in one or two rounds of tapping, which takes less than three minutes.

I really want to make this change….It’s the best choice for my health…I’m afraid that if I quit drinking coffee I won’t be able to get up in the morning…But I choose to know that once my body is no long dependant on the caffeine I will be able to wake up without it…I’m afraid that if I quit drinking coffee I will have withdrawal headaches…But I choose to know if I do have any sort of withdrawal symptom like headaches I can tap those away as well….I want to thank any part of me that is resistant to this change….I know it is resisting because it is uncertain how life will look after the change…It’s resisting change because it is trying to protect me from an uncertain future…But I know this change is best for me…I give myself permission to change.

Killing The Craving
Getting rid of cravings with EFT is a very easy task and can usually be done in a round or two of tapping. We deal with craving in the same fashion we deal with any other physical symptom. Tune in to the intensity and tap it away.

When a craving begins to build up, ask yourself “Zero to ten, how large is the craving?” After you have the SUDs level simply tap:

This craving for coffee

This craving for coffee

This craving for coffee

[How to use these tapping phrases]

After a round or two of tapping, re-rate the level of intensity. If there is still some craving left, do another round of tapping.

In my experience it usually only takes two (three at the most) rounds of tapping to lower the craving enough to insure that I make a good choice.

Withdrawal Symptoms
There can be withdrawal symptoms when we change our diets in any way. In this case we simply go after the symptoms themselves. If you need a refresher on how to deal with physical symptoms, check out Learn EFT – EFT 102: Step One – Tune in and Rate – (Physical Issue).

Planning For Success
Whenever we want to make a change in our lives, we would like it to happen right now. I know I wish I could simply snap my fingers and change my habits. This is very difficult to do.

The way our brains are wired, it takes us 14 to 21 days to create a new habit. This means for the first two to three weeks of creating a new habit we are working from will power alone. This is the reason New Year’s Resolutions often fail.

The easiest solution I have found to this problem is to make changes in very small steps. My favorite example of this was of the man who wanted to change his habit of eating lunch at McDonald’s every day. Instead of giving up fast food cold turkey he did it slowly. On the first day, before he ate his lunch he threw away one french fry. On the second day he threw away two. Then three. Then four. Before he knew it, he was eating a healthy lunch. The trick was to creep into it.

When giving up something we crave, we can take the same approach. Let’s take giving up coffee as an example. For the first week, eliminate drinking coffee after 6pm. You can drink your regular amount of coffee until 6 p.m., but every time you crave coffee after 6 p.m., you will tap the craving away instead of drinking coffee.

During week two, don’t drink coffee after 3 p.m. Again, you can drink your regular amount until 3 p.m., but nothing after. The next week move the cut-off time to noon. In the fourth week the cut-off time is 9 a.m.

In five weeks you will be coffee-free.

I don’t know where to start.

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What do I tap on when I don’t know what to tap on?

I've heard the same story from many clients. “I've tried Emotional Freedom Techniques (EFT) a few times with someone who knows what they are doing. I have seen great results and I'm very excited, but now that I'm on my own I don't know were to start.”

Here are four easy suggestions for starting points when you don't what to tap on.

I Don't Know
I don’t like feeling lost. I don’t like feeling inadequate. I really don’t like the feeling of not knowing what I’m doing.

It is very easy to want to avoid tapping because you don’t know what you’re doing. Not knowing what to tap on is a great place to start.

I have no idea what I’m doing…This is all new to me…I am a little uncomfortable because I really don’t know what I’m doing…When I was working with someone else it was so easy…But they were experienced and I am not…And I don’t even know what I’m supposed to tap on…I’m not sure how to tune into or rate an issue…I feel like I’m just going to be wasting my time…Maybe my body or subconscious mind knows what I am supposed to be tapping on.

Tapping on this for a little while will make you more comfortable continuing this new technique. Also, after doing this sort of tapping, tune in to see if any specific issues have arisen.

Resistance to Change
Often we are resistant to change of any type, even if it’s change for health and well-being. Change means different and new. Change means unexpected.

It’s common for us to cling to what is in our life because we know how to manage it, even if we don’t like it. Sometimes the trouble we know is better than the trouble we don’t know. This might be pain, but we know how to manage this pain.

I have learned the importance of clearing any resistance to change before any major tapping from Maria and Ted Robinson. 

Even though there might be some resistance to change, I love and accept myself…It is possible there is part of me that doesn’t really want to change because it’s worried about what I will become…I give myself permission to heal and change…Change might be hard, but it can be very good…I let go of any resistance to change that I have…I let go of any fear that I have about what this change might mean for me. [How to use these tapping phrases]

By clearing the resistance to change, we clear out any thoughts or fears that are preventing us from tuning into the issue we really want to be working on.

Pain in Body
We all want to feel better physically. We move through each and every day with small aches and pains. Because of everything we need to get done we generally don’t give them much thought. We just push through.

A great way to start any tapping session is to start with what your body is feeling right now. Close your eyes and take a few deep breaths. After you have relaxed a little, just notice any aches, pains, or stiffness in the body.

Then one at a time, work your way through each of these pains.

If you want guidance on how to tap for physical pain, check out: Learn EFT – EFT 102: Step One – Tune in and Rate – (Physical Issue)

The Last Few Days
Sometimes we don’t have a huge pressing emotional issue. Or sometimes we might just not have the energy to dive into a large emotional issue.

Even when we don’t attack something big, most of us have had things happen in the last few days that have rubbed us the wrong way or have caused us a little anxiety.

Every time we have feelings that are away from health and well being or when we have a disproportionate emotional response it gives us an opportunity to do some work.

Close your eyes. Take a few deep breaths. Think back over the last 48 to 72 hours. What events cause discomfort? These don’t have to register a 7 or 8 on the SUDs scale. Just notice anything at all. On a piece of paper make a list of these issues. Then one at a time tap them away.

Emotional Trigger (Part 3 of 3)

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Is there anything I can do with EFT to help with my emotional triggers?


photo by ShimShamB

In part 1 of this series we looked at emotional triggers after they have been set off. In part 2 we examined the emotional triggers we know we have. In part 3 of the series we will look at how to take the emotional charge out of the triggers we might encounter in the future.

Looking into the future to see what’s coming up.
Many times our emotional triggers catch us off guard. There are other times when they are no surprise at all. We know what we’re walking into. We know we are going to encounter people, places, or experiences that are going to set us off. We simply need to take the time to consider all the people, places, and experiences of our day that might trigger us.

If we know what’s coming, we can do work ahead of time to help us respond in the way we truly want to. For a fuller explanation on how to tap on a specific event in the future read thisarticle on future tapping. 

Here is an example of how we can do work ahead of an event that we know is going to trigger us emotionally.

For example, you have a meeting later today with a co-worker who can be counted on to bad mouth you and your work. When this has happened in the past you’ve had feelings of self-doubt, making you useless for the rest of the day, because it’s the only thing you can think of.

You can’t avoid the meeting, and you can’t change the attitude or actions of your co-worker. You can change the way you are going to respond to this trigger.

First test 0 – 10 the truth of this statement: I am going to let my co-worker’s remarks about my work affect the way I feel about my work or myself.

If this statement rings true, we begin tapping…

I’m not looking forward to my meeting with Dave today…He always says horrible things about my work and about me…When he does I feel like a wreck for the rest of the day…When he says those things it makes me questions my own abilities…I don’t know why he says these things…Maybe he feels uncomfortable around me…Maybe he’s intimidated by my work…Maybe he’s afraid he doesn’t do very good work…This might be why he attacks me…I can’t change the way he thinks, what his fears are, or that he is attacking me…But I don’t have to take these things personally…Just because he says it doesn’t mean it’s true…When he says those horrible things about my work and about me I am just going to let them roll off my back…Because I know they aren’t true.

After doing this, recheck the statement. If it is not to a 0, tap through the sequence again.

Planning ahead to deal with the emotional triggers we are going to face in the upcoming day is powerful. Is it going to make it so your triggers have no effect at all on you? Maybe, maybe not. But it will lessen our emotional response to these triggers.

If you do still have some emotional response to the trigger, this again is good news. It tells you that you’re on the right track. The work you’ve done has made a difference, and now all you need to do is keep working on this issue.

Things to remember:

  • Be honest with yourself about your emotional triggers. It does no good to pretend they aren’t there. Tap to eliminate resistance to doing this work and then tap on the trigger itself.
  • Every time you encounter an emotional trigger it’s new information about you. This information is a gift. Don’t waste the gift. Take this information and use it to heal yourself.
  • Just because you are doing work on an emotional trigger doesn’t mean that you won’t be triggered by it in the future. But each time you work on a trigger, the closer you’ll be to having no negative emotional response at all.
  • You know the things you face in the future which are probably going to affect you. Take the time at the beginning of the day or right before you face one of your triggers and do some preventive work.

Emotional Triggers (part 1 of 3)
Emotional Triggers (part 2 of 3)

Emotional Triggers (Part 2 of 3)

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Is there anything I can do with EFT to help with my emotional triggers?


photo by Fergus Ray Murray

In part 1 of this series we looked at what emotional triggers are and what we can do after one of these triggers has been set off. In part 2 we are going to talk about the emotional triggers we know we have.

You know what your triggers are. Do something about them!

Our emotional triggers are not a secret. We know them. Our friends know them. Our family knows them. The problem is, it isn’t much fun to think about the people, places and experiences that sent us into a state of anger, frustration, sadness, or depression. Before we begin, it’s good to deal with the resistance we might have to making change and having to deal with these unpleasant thoughts.

This can simply be done by tapping (adding Choices phrases suggested by Pat Carrington)…

Even though I don’t know if I really want to face these emotional triggers, I choose to give this a try and see what happens…Even though I have some resistance to thinking about the people, places and things that set me off, I choose to find it pleasant and relieving to do so…Because if I think of them now I am going to bring up the feelings that come with these triggers…I don’t really want to go there…I also know part of the reason I have these triggers is because some part of myself thinks these triggers are protecting me and on some level are keeping me SAFE…But I know that even though this is true for part of me, it is not true for all of me, and it is in my best interest to take the sting out of these triggers…I give myself permission for the next few minutes to do work on these triggers…Even though it looks like I am stepping into an emotional mine field, I know this is good for me…I know by doing this work now I am going to respond better in the future…And if any strong emotions come up during this time I know I have the very powerful tool of EFT to deal with these emotions…By taking the time to do this work, I am demonstrating to myself that it is important that I take time to care for myself.

Once we are clear of any resistance to do this work, we can now take on our emotional triggers. Here is a simple exercise I recommend to my clients to help them find their triggers.

Sit in a quiet comfortable place where you can do your EFT work undisturbed. Make sure you have something to write with (pen or pencil) and some paper. Close your eyes and take a few deep breaths. Ask yourself these questions:

  • What are my emotional triggers?
  • What topics of conversation set me off?
  • Is there something, every time I see it, that causes an emotional reaction in me?
  • Who are the people who set me off?
  • Where am I (in what location) most often when my triggers are set off?
  • Who are the people I would like to avoid?
  • If I could live life over again, what one person or experience would I avoid?

As you ask yourself these questions, when a trigger comes up, open your eyes, write it down, and close your eyes again to think of more. Do this for five or ten minutes. Even if you get to a point where no new triggers are coming up, continue to sit with the questions, looking for more.

When you get to a point where no more triggers are coming up, ask yourself, “What triggers am I afraid to bring to mind?” After doing this, you will have a great list of emotional triggers to do work on!

You don’t have to work on all the triggers in one sitting. You might decide to work on only one or two during a single Emotional Freedom Techniques (EFT) session. With this list you have a great starting point. Even if it takes a few weeks to work your way through your list, you can’t help but make progress. What matters is that eventually you resolve everything on your list.

Also, come back to each item on your list several times; there may be several aspects to each. Make sure you clear every aspect.

In part 3 of this series we will explore how we can look into the future to see what situations are going to contain emotional triggers for you. This way you can easily take the sting out of the triggers that cause problems frequently.

Emotional Triggers (part 1 of 3)
Emotional Triggers (part 3 of 3)