In the book, I explain that before tapping, it’s good to use a “check-in” phrase to determine if this particular issue is something you need to work on.
For example, this script’s check-in phrase is I’m overwhelmed and have too much to do.
How do you feel when you say that out loud? Rate how heavy the feeling is on a scale from 0 to 10 scale, with 10 being “absolutely true” and 0 being “not at all true.” If your truth level is a 5 or more, then this is definitely an issue you want to tackle.
The tapping script below will help you peel back the layers of stress that have been weighing you down. As always, feel free to use any language that resonates with you to get started. Use this as a guide, but if you can, try to make your tapping session as unique to your circumstances and emotional truths as possible.
Karate Chop: Even though I’m stressed out, overwhelmed, and simply have too much to do, I deeply and completely accept myself.
Karate Chop: Even though my to-do list is a mile long and it’s stressing me out, I deeply and completely accept myself.
Karate Chop: Even though I’m never going to get it all done, and I’m not smart enough to figure all this stuff out, I deeply and completely accept myself.
Eyebrow: I can’t get all this done . . .
Side of Eye: All this overwhelm . . .
Under Eye: I’m feeling so much stress and it overwhelms me . . .
Under Nose: There’s simply too much to do . . .
Chin: I’m overwhelmed . . .
Collarbone: Too much to do . . .
Under Arm: And not enough time . . .
Top of Head: I just can’t handle everything on my plate.
Eyebrow: How am I going to get all of this done . . .
Side of Eye: I can’t get it done . . .
Under Eye: Because I have too much to do . . .
Under Nose: I need help . . .
Chin: There aren’t enough hours in the day . . .
Collarbone: To get all of this done . . .
Under Arm: All these feelings of being overwhelmed. . .
Top of Head: All these feelings of being overwhelmed.
Take a deep breath and check in with yourself. How are you feeling? Rate your feeling on the 0 to 10 scale. Return to the eyebrow:
Eyebrow: Everything is going to fall apart
Side of Eye: And it’s going to be all my fault
Under Eye: Why can’t I get it all done?
Under Nose: Why can’t I just buckle down and do it all?
Chin: It’s just too much for me to handle
Collarbone: Or maybe I’m undisciplined
Under Arm: I wish I could manage it all
Top of Head: But I can’t.
Eyebrow: I never have enough time
Side of Eye: I’m always trying to catch up
Under Eye: But I never can
Under Nose: I just want it all to stop!
Chin: I can’t keep going like this
Collarbone: I’m going to burn out
Under Arm: I need some kind of solution
Top of Head: I just don’t know what to do.
Are you feeling any less stressed? How does that overwhelm rank on the scale from 1 to 10 now? We’re going to get more specific in this coming round, so be sure to use any thoughts or feelings that have arisen in the first few rounds. Return to your eyebrow point:
Eyebrow: [Name what’s stressing you out] is way too much for me right now
Side of Eye: If I could just handle that, I’d be ok
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier
Top of Head: I just want the pressure to ease up a bit
Eyebrow: [Name what’s stressing you out] is way too much for me right now
Side of Eye: If I could just handle that, I’d be ok
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier
Top of Head: I just want the pressure to ease up a bit
Once you’re feeling considerably better, you’re ready to move on to the positive rounds. This will help you to replace those negative feelings you’ve just dislodged with positive affirmations about the way you want to feel and what your higher self knows to be true.
Remember, you want this to be a natural progression. If at any time during the positive round your mind outright objects to the words you’re saying, then it’s best to go back to tapping on your negative beliefs until they clear.
Eyebrow: I choose to relax . . .
Side of Eye: I have the resources to get this done . . .
Under Eye: I’ve done it before, and I can do it again . . .
Under Nose: I choose to release this feeling of being overwhelmed. . .
Chin: I have to do what I have to do . . .
Collarbone: And being stressed out about it doesn’t help me . . .
Under Arm: Releasing these feelings of being overwhelmed . . .
Top of Head: Letting them all go.
Eyebrow: I don’t have to give in to these feelings of overwhelm
Side of Eye: There’s a calm underneath it all
Under Eye: I’m ready to tap into it
Under Nose: I’m ready to feel capable and relieved
Chin: I can get it all done
Collarbone: My serenity comes first
Under Arm: Once I find that I can do anything else
Top of Head: I choose to feel centered
Eyebrow: I choose to feel grounded
Side of Eye: This isn’t too much for me
Under Eye: The pressure is dissolving
Under Nose: The tension is disappearing
Chin: I can prioritize and manage everything I have to do
Collarbone: It doesn’t have to overwhelm me
Under Arm: I can handle it all
Top of Head: I’m feeling free of this stress
Eyebrow: I’m getting calmer by the second
Side of Eye: And I choose to ground myself in this peace
Under Eye: I can always find my serenity if I need to
Under Nose: From there, I can get anything done
Chin: I choose not be stressed anymore
Collarbone: I choose to be free
Under Arm: I can handle everything
Top of Head: I am free.
Take a deep breath . . . and let it go.
For example, this script’s check-in phrase is I’m overwhelmed and have too much to do.
How do you feel when you say that out loud? Rate how heavy the feeling is on a scale from 0 to 10 scale, with 10 being “absolutely true” and 0 being “not at all true.” If your truth level is a 5 or more, then this is definitely an issue you want to tackle.
The tapping script below will help you peel back the layers of stress that have been weighing you down. As always, feel free to use any language that resonates with you to get started. Use this as a guide, but if you can, try to make your tapping session as unique to your circumstances and emotional truths as possible.
Karate Chop: Even though I’m stressed out, overwhelmed, and simply have too much to do, I deeply and completely accept myself.
Karate Chop: Even though my to-do list is a mile long and it’s stressing me out, I deeply and completely accept myself.
Karate Chop: Even though I’m never going to get it all done, and I’m not smart enough to figure all this stuff out, I deeply and completely accept myself.
Eyebrow: I can’t get all this done . . .
Side of Eye: All this overwhelm . . .
Under Eye: I’m feeling so much stress and it overwhelms me . . .
Under Nose: There’s simply too much to do . . .
Chin: I’m overwhelmed . . .
Collarbone: Too much to do . . .
Under Arm: And not enough time . . .
Top of Head: I just can’t handle everything on my plate.
Eyebrow: How am I going to get all of this done . . .
Side of Eye: I can’t get it done . . .
Under Eye: Because I have too much to do . . .
Under Nose: I need help . . .
Chin: There aren’t enough hours in the day . . .
Collarbone: To get all of this done . . .
Under Arm: All these feelings of being overwhelmed. . .
Top of Head: All these feelings of being overwhelmed.
Take a deep breath and check in with yourself. How are you feeling? Rate your feeling on the 0 to 10 scale. Return to the eyebrow:
Eyebrow: Everything is going to fall apart
Side of Eye: And it’s going to be all my fault
Under Eye: Why can’t I get it all done?
Under Nose: Why can’t I just buckle down and do it all?
Chin: It’s just too much for me to handle
Collarbone: Or maybe I’m undisciplined
Under Arm: I wish I could manage it all
Top of Head: But I can’t.
Eyebrow: I never have enough time
Side of Eye: I’m always trying to catch up
Under Eye: But I never can
Under Nose: I just want it all to stop!
Chin: I can’t keep going like this
Collarbone: I’m going to burn out
Under Arm: I need some kind of solution
Top of Head: I just don’t know what to do.
Are you feeling any less stressed? How does that overwhelm rank on the scale from 1 to 10 now? We’re going to get more specific in this coming round, so be sure to use any thoughts or feelings that have arisen in the first few rounds. Return to your eyebrow point:
Eyebrow: [Name what’s stressing you out] is way too much for me right now
Side of Eye: If I could just handle that, I’d be ok
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier
Top of Head: I just want the pressure to ease up a bit
Eyebrow: [Name what’s stressing you out] is way too much for me right now
Side of Eye: If I could just handle that, I’d be ok
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier
Top of Head: I just want the pressure to ease up a bit
Once you’re feeling considerably better, you’re ready to move on to the positive rounds. This will help you to replace those negative feelings you’ve just dislodged with positive affirmations about the way you want to feel and what your higher self knows to be true.
Remember, you want this to be a natural progression. If at any time during the positive round your mind outright objects to the words you’re saying, then it’s best to go back to tapping on your negative beliefs until they clear.
Eyebrow: I choose to relax . . .
Side of Eye: I have the resources to get this done . . .
Under Eye: I’ve done it before, and I can do it again . . .
Under Nose: I choose to release this feeling of being overwhelmed. . .
Chin: I have to do what I have to do . . .
Collarbone: And being stressed out about it doesn’t help me . . .
Under Arm: Releasing these feelings of being overwhelmed . . .
Top of Head: Letting them all go.
Eyebrow: I don’t have to give in to these feelings of overwhelm
Side of Eye: There’s a calm underneath it all
Under Eye: I’m ready to tap into it
Under Nose: I’m ready to feel capable and relieved
Chin: I can get it all done
Collarbone: My serenity comes first
Under Arm: Once I find that I can do anything else
Top of Head: I choose to feel centered
Eyebrow: I choose to feel grounded
Side of Eye: This isn’t too much for me
Under Eye: The pressure is dissolving
Under Nose: The tension is disappearing
Chin: I can prioritize and manage everything I have to do
Collarbone: It doesn’t have to overwhelm me
Under Arm: I can handle it all
Top of Head: I’m feeling free of this stress
Eyebrow: I’m getting calmer by the second
Side of Eye: And I choose to ground myself in this peace
Under Eye: I can always find my serenity if I need to
Under Nose: From there, I can get anything done
Chin: I choose not be stressed anymore
Collarbone: I choose to be free
Under Arm: I can handle everything
Top of Head: I am free.
Take a deep breath . . . and let it go.
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