Here is a 3-5 minute tapping script "formula" you can use anytime.

 

Step 1 - Decide what are you feeling/thinking/is going on (like scared or can't sleep)

Step 2 - Decide what you would rather feel/have (to be strong or fall asleep!)

Step 3 - Put them together like this: 

           Even though I am scared, I choose to be strong.

Step 4 - Tap!  You can just tap any or all points and say this phrase over and over.  Or, you can follow this three round formula:

 

Instructions:

Setup - On the side of the hand, repeat the full phrase 3 times:

• Even though I am scared

• I choose to be strong

Round 1 – Starting at the top of the head, for every single point, tap at least 7 times and say your “even though” statement:

• I am scared

Round 2 – Starting at the top of the head, for every single point, tap at least 7 times and say your choice:

• I choose to be strong

Round 3 – Alternate the 2 statements.  Start at the top of the head with:

• I am scared

then move to the eyebrow point and say

• I choose to be strong

Alternate between the two until the last point (under arm).

Note, you want the “last tap” to be the choice (I choose to fall asleep fast and wake up rested.).  If you accidentally end without it, just tap another point again and say it!

 

When finished with round 3, say “And that is my choice”. 

Check in with yourself and if you haven’t brought the intensity down as far as you would like, start over with the setup.

 

More Ideas:

For Sleep:  I use variations of this all the time and rarely make it through the third round before I am waking up in the morning.

• Even though I’m angry that I watched my phone right before bed again and now my mind is racing,
• I choose to fall asleep fast and get a good night’s rest

 

For Pain: 

• Even though I feel this pain in my _______ and I am so <frustrated, angry, sad…>
• I choose to have compassion for myself and invite comfort and ease

 

For general stress/worry:

• Even though I have <worry, stress, tension, ...>

• I choose to be calm and relaxed

 

Here are a couple other "choice scripts" from the session that may resonate.  I wish I could have written one for everyone!  It's part of the free session though if you choose to take advantage of that opportunity.

 

💙 Even though I am afraid of the new cancer medication,

• I choose to be calm and take it one step at a time.  
• or I choose to be grounded and focus on what I can control.

 

💛 Even though I am always procrastinating and that makes me <angry, frustrated, etc.>,

• I choose to recognize the times that I get things accomplished
• or I choose to notice my progress instead of my delays.
• or I choose to believe I can follow through when it matters.

 

🧡 Even though I am <afraid, …> about the upcoming radiation.

• I choose to be kind to myself and trust my strength.
• or I choose to focus on healing and believe in my body’s ability to heal.
• or I choose to allow myself to feel supported and cared for.

 

💜 Even though I just know I will have a panic attack if <>,

• I choose to stay calm and present in this moment.
• or I choose to trust myself and handle whatever comes.

 

💚 Even though I have fear about the upcoming family gathering,

• I choose to stay calm and centered, no matter what happens.
• or I choose to focus on what I can control and let go of the rest.