about eft · you feel more relaxed, your mind is quieter. it will be different for different...

2

Introduction 04

About EFT 05

Setting up Feedback 06

The Initial Stress Impact Evaluation 08

My Initial Physical Assessment 09

Stress and Emotion 11

Your Stress Evaluation 13

Your 7 Day Program Stress Buster Program 14

Dealing with Physical Aspects of Stress 16

Current Stress Exercises 22

Tap in the Moment 24

Clearing the Past 25

Further Resources 35

About Tania A Prince 36

3

DISCLAIMER

While it has been reported that alternative health techniques have been quite effective in stress

management, the studies are yet at an experimental stage. Hence, the authors do not warrant the

performance, effectiveness or applicability of any of the techniques narrated in this ebook nor do they

guarantee or represent that your fitness or health will measurably improve as a result of practicing the

ideas contained therein.

The contents presented in this book are the views and opinions of the authors, and are not prescriptions of

a medical doctor for treatment of mental or physical problems, hence, not intended to substitute for proper

medical advice. The intent of the authors is only to offer information of a general nature to help you in

your quest for emotional and spiritual well-being. As always, the advice of a competent medical

professional should be sought. You take complete responsibility for the results, injury or other losses

arising as a result of any such personal injury after practicing the techniques suggested in this ebook and

the authors are in no way responsible for any consequences after trying out the ideas contained in the

book. You also acknowledge that you suffer from no medical ailment, mental or physical, that might

aggravate as a result of practicing the ideas contained in the book. This ebook is solely for educational

purposes.

COPYRIGHT NOTICE

Copyright © by Tania A. Prince and Stefan Bajic

The moral rights of the author have been asserted.

All rights in the materials created in this ebook, including but not limited to their rights as the owners of

the copyright in those materials are reserved by the authors, worldwide. Permission is not given for any

commercial use or sale of this material. No other material anywhere on this 7 day EFT Fast Stress Buster

ebook may be copied, downloaded, stored in a retrieval system, changed in any format, transmitted, used

or further disseminated in any way for a private, public or commercial purpose, other than „fair use‟ as

brief quotations embodied in articles and reviews, under any circumstances without prior written

permission from the authors.

Life Beyond Limits Media http://www.LifeBeyondLimitsMedia.com

https://www.odesk.com/leaving_odesk.php?ref=http%253A%252F%252Fwww.LifeBeyondLimitsMedia.com

4

Introduction

The 7 Day EFT Fast Stress Buster ebook is a bare bones approach to creating happiness. It

provides simples instructions for applying EFT (Emotional Freedom Techniques) to the stress in

your life in order to gain the maximum benefit for minimum effort

Although this program is set up to take you through 7 days of clearing your stress, it doesn’t

mean that in seven days you will be stress free. You would benefit by downloading the following

ebook, 7 More Days of EFT Fast Stress Busting. Continue to follow this program until you reach

your goal.

Many people who use the simple plan set out in this book will gain great benefit. Some people

however are more suited to working one on one with a qualified therapist. A list of therapists can

be found at www.AAMET.org

There are brief EFT instructions in this book, but to get a more comprehensive understanding,

go to www.youtube.com/TaniaAPrince or visit www.eft-courses.com

http://www.aamet.org/

5

EFT – What is it? EFT is often described as a psychological form of acupressure, in which there are no needles.

Instead it uses gentle percussion on acupoints, energy points on the body. These points are

mainly situated on the face and upper body.

Although this description refers to EFT as a psychological technique, it doesn’t just work on

emotional issues. It has been found to be a very powerful approach when it comes to dealing

with pain and physical problems. The reason for this is that the mind and body are connected.

Your thoughts affect your body and physical health. Mind and body cannot be separated. So, if

you use an approach such as, Chase the Pain and deal with how your stress is manifesting in your

body, generally, as a consequence other changes may occur. For example, you might notice that

you feel more relaxed, your mind is quieter. It will be different for different people. It is good

however to notice the changes that occur for you. When you notice change it can be very

motivating. You need to be motivated so that you keep working on your stress until you get the

result you want.

How To Do EFT

EFT involves tuning into a problem, generally by using words and then tapping with your

fingertips using gentle percussion on various acupoints on the body.

Below is a picture showing those acupoints.

6

Setting up Feedback Loops

Before you start using EFT, it is important to set up a feedback loop, so that you know the result

you are achieving. For example, if you are dealing with an emotion, ask yourself, “on a scale

from 0 -10, where 10 is the worst this has ever been, where is the intensity of this specific

emotion now?”

Tapping Itself

After you have set up a way to monitor your results by establishing a feedback loop, it‟s time to

work on your problem! The first thing you need to do is to identify how to tune into your

problem. This is done by finding the words that connect you to it. Once that is done we use those

words and tap on a set sequence of acupoints. Generally we speak the words out aloud as we tap.

Why do we speak the words out aloud? Simple, because if you don‟t your mind might wander

and before you know it, you are thinking about what to buy for dinner and no longer tuned into

the problem! This is what we commonly call a round of EFT. It consists of two parts: the Set Up

and the Tapping Sequence.

Below is the structure of a round of EFT. At the side you can see which tapping point you are

using, in italics are the words you need to speak ideally out aloud. You tap on each point using

gentle percussion. There should be at least seven taps on each point whilst you say the words.

We don‟t however tend to count; we instead just tap for as long as it takes to say the phrase.

EFT Set Up

Karate Chop Point: “Even though I have this problem I completely and totally love and approve

of myself anyway”.





EFT Tapping Sequence

Top of the Head (Optional) “this problem”

Eyebrow Point: “this problem”

Side of the Eye Point: “this problem”

Under the Eye Point: “this problem”

Under the Nose Point: “this problem”

7

Chin Point: “this problem”

Collar Bone Point: “this problem”

Under the Arm Point: “this problem”

In this example I have used the words, “this problem” to represent the problem you wish to work

on. In reality you would use whatever words represent your specific problem, for example, “I

feel hurt because my sister ignored me”. The words that you say out a loud whilst you tap on the

EFT Tapping sequence points are called the Reminder Phrase. In the example below this is: “I

feel hurt because my sister ignored me”.

Set Up

Karate Chop Point: “Even though I feel hurt because my sister ignored me I completely and

totally love and approve of myself anyway”. (Repeat this three times)

EFT Tapping Sequence

Top of the Head (Optional) “I feel hurt because my sister ignored me”

Etc.

Putting it All Together

1. Identify Problem

2. Set up a feedback look

3. Tap a round of EFT

4. Re-evaluate problem

After tapping a round of EFT, re-evaluate your problem. What is the intensity now? Tap until you get to

zero, or as low as you can get. Whilst you are doing this, new thoughts, events might pop into your mind.

Write them down and tap through these. EFT is very powerful at uncovering what is connected to the

problem, and thus giving you an opportunity to truly clear the whole thing out.

8

The Initial Stress Impact Evaluation

Stage 1: Evaluate Your Stress

To get started you need to set up a way to monitor your results. It is really useful to do a full

evaluation of how stress is impacting you both in body and mind. Mind and body are connected.

Let‟s start by accessing how stress is manifesting in you physically.

Dealing with the Physical

Physically – How do you know you are stressed?

Read through the instructions below so that you understand exactly what you need to write down

to provide an accurate assessment of your problem. Then scan down through your physical body

and identify the areas where you are carrying stress. As you do that, use the diagrams on the next

two pages to identify those areas.

Instructions

Intensity: Rate the intensity of whatever you note down on a scale from 0-10, where 10

indicates the worst possible, 0 being no problem. So for example, if you have tension in your

shoulder you might rate it as a 7.

Frequency: Indicate whether the problem is constantly there or occasionally there, give it a

number to indicate its frequency: for example if you have a headache, it may only occur at a

frequency of about twice per week, note that.

Being Specific: Put as much detail into your descriptions. Describe the quality of the feeling,

such as, “butterfly feeling in my stomach”: “Throbbing feeling across my forehead”.

Below is an example of an Initial Assessment of your Physical Stress

9

My Initial Physical Assessment

10

My Initial Physical Assessment

11

Stress and Your Emotions

Next identify how you are experiencing stress emotionally.

Emotionally – How do you know you are stressed?

Such as: “I feel hurt”

Use the meters below to access your current emotional state.

Snarl – O- Meter

Happy Angry

Frequency – (90% of the time) your frequency

is...........................................................................

Sad – O- Meter

Happy Sad

Frequency – (80% of the time) your frequency

is...........................................................................

Scary – O -Meter

Frequency – (80% of the time) your frequency is...........................................................................

12

Other emotions Write below how you are currently feeling emotionally. Other key Areas to Access Mentally – How do you know you are stressed?

Such as: “too many thoughts in my mind”

Write below how you are currently mentally

Behavior – How do you know you are stressed?

“I am snapping and shouting and getting angry at every little thing that happens”

“I am procrastinating”

Write below how you are currently mentally

13

Step 2: Setting Your Success Indicators

How will you know when you have cleared your stress? Now that might seem an obvious

question to ask, but you do need to define what your evidence needs to be to let you know that

you have a result. Always start knowing the objective, what do you want. You are more likely to

achieve it when you have defined it.

Evidence For Success

Write down your answers in the spaces provided

1. What is the first thing you need to notice to let you know you are less stressed?

2. What will be different about you when you have successfully cleared your stress?

3. What will you be seeing, hearing and feeling that is different from now?

14

Starting Your 7 Day Program

Starting Your Stress Program

Dealing with the Physical Symptoms Using Chasing the Pain

When you tap using EFT, the physical symptoms of your stress can change. They may just

disappear completely. In that case, your work is done . They may shift to a new location, or the

quality of the feeling may change. An example of the quality of a feeling changing is a “butterfly

feeling in the stomach” changing to a “pulsing warm feeling in the stomach”. When this

happens, change the words you use to reflect the change that has occurred. Then do another

round of EFT. Continue to do this until either the pain shifts completely or reduces substantially

in intensity.

1 2

15

Dealing with it Physically

Daily Record - Day 1

Example


Such as: “my shoulders just feel so tense “Intensity rating 7 on a scale from 0 -10, where 10 is

the worst this has ever been.

EFT Set Up - "Even though my shoulders feel so tense I completely and totally love and approve

of myself"

Reminder Phrase: "shoulders feel so tense"

16

Dealing with it Physically Daily Record - Day 2

Example





of myself"


17

Dealing with it Physically Daily Record - Day 3

Example





of myself"


18



Example





of myself"


19



Example





of myself"


20



Example





of myself"


21



Example





of myself"


22

Stage 2: Current Stress Exercises

Scan the Day: 10 - 20 minutes

At the end of each day, scan through your day and identify anything that occurred that is

affecting you emotionally. Tap through whatever it was until you are at peace about it or until the

intensity is as low as you are able to achieve, ideally that would be zero.

My Day

Finding the Words

Typical ways to set up the words to deal with emotional issues are:

Set Up

“Even though I feel X because Y happened, I completely and totally approve of myself”

Reminder Phrase

“I feel X because Y happened”

X represents whatever emotion you are experiencing. Y is whatever triggered you, for example,

“I feel hurt because my sister didn’t call”

23

Stress and its Mental Manifestation

You can also tap on the mental symptoms of stress

Mentally – How do you know you are stressed? Such as: “too many thoughts in my mind”

EFT Set Up - "Even though there are too many thoughts in my mind I completely and totally

love and approve of myself"

Reminder Phrase: "too many thoughts in my mind"

24

Step 2: Tap in the Moment

When we are in the moment feeling an emotion, we are tuned into it. In cases like this we do not

need to use words. We can just tap. So, if you are triggered and tuned into whatever is creating

your stress, tap. There are times when it might not be appropriate to tap, such as the boss at work

gets angry with you for not delivering a piece of work on time. Now, you could tap, but, who

knows the consequences of that! In this type of case you might take yourself to somewhere

private and do the EFT tapping.

Bad Time to Tap

Good Time to Tap

25

Stage 3: Clearing the Past

This simple strategy of applying EFT can greatly reduce your stress levels. It works by tapping

out your memories of past events. The result of this is that these events stop affecting you now.

As a consequence of this you should begin to feel less stressed. You might also notice other

changes such as feeling healthier, having more energy and even reacting differently to things that

in the past would have impacted you negatively.

Why is Clearing the Past so Important?

We came into this world pre- programmed to survive. Learning and adaption occurs from

conception. After our birth in the first seven years of our life, we rapidly learn. We are like

learning machines. All serving the purpose to help us survive the life we are born into.

For example: if we put our hand on a hot stove, we learn instantly through the pain we

experience not to do this again! This is natural. This ability increases our chances of surviving.

However, it is survival at all costs. Some of the things we learn can greatly depreciate the quality

of our lives and can increase our stress levels.

For example: if at the age of 5 we are shouted at by a teacher in front of our classmates, we

might be traumatised (this can happen even if the event seems trivial now) by the event. In future

years, we might find we are frightened by or don't like authority figures and don't like being in

from of a crowd of people. This can have a big impact on your career success and also on your

stress levels. It could even lead to you having panic attacks in later life. Your perception of the

memory serves as a reference source for your fear or dislike of authority figures and your

discomfort presenting. When you tap on a memory from your past you turn off the emotion

connected to it. When there is no emotion, the mind body system basically puts the memory into

the old archives. It stops affecting you. You no longer have a reference source for the problem;

therefore you no longer have the problem!

If the event was traumatic or not nice at the time it occurred, even if there is no obvious emotion

attached to it now, tap it through anyway. We do not tend to remember insignificant events. If

you remember it or if it pops into your mind when you start tapping, pop it on the list and tap it

through, until it fades or seems more distant or maybe seems totally insignificant.

Mini and Major Traumas

Major traumas generally are pretty easy to recognise, for example being in a serious accident.

This can easily fit into the major trauma range. Mini traumas can occur from far less obvious

events. Criticism can be a trauma if it emotionally impacts. This would be a mini trauma. Mini

traumas impact us. So remember to write down all the mini traumas you experienced as well as

the more obvious traumas that have occurred in your life.

26

Brainstorming Past Events

Write down all the events in your life that were traumatic or uncomfortable from your past. It is

often best to start with the early life, childhood experiences as these events are often pivotal to

the problems we experience in later life.

Avoid going into the events, it is OK to merely note them down. It is quite normal for the number of

events to be in the hundreds. You will not necessarily need to deal with all of the events because at some

point the mind/ body system may well clear the rest of the events naturally. It is an inbuilt ability of the

mind/ body system called “generalization”.

Give each of these events a brief title describing them. Once you have done that tap on each

event until you have no emotion about it. You may need to tap through the different aspects of

the event, for example, you might have hurt because your father shouted at you. Once you have

cleared that you might notice that you are now “angry, he shouldn‟t have done it”. Again, tap this

out. Keep tapping until you are emotionally free from the event. As you begin to use this daily:

Clearing the Past Exercise, new events might pop into your mind, add these to your lists.

Wow – The is Just So Much!

If when you look at your list you feel overwhelmed by the task – use the EFT to lessen the

intensity of that feeling, it is merely another piece of the problem.

(Set Up: “Even though I feel overwhelmed when I look at my list, I completely and totally love

and approve of myself”)

Reminder Phrase: “I feel overwhelmed when I look at my list”

27

Clearing the Past – Day 1

Write down a title to represent the event

Example: “Getting shouted at in the classroom at 7 years old”

When you decide to work on it, set up your feedback loop by writing down the initial intensity of

the first emotion you feel when you think about the event. Then tap through the event emotion by

emotion until you have emotional freedom about the event. Until it no longer has any emotion

attached to it.

1.

Initial Intensity 0 1 2 3 4 5 6 7 8 9 10

Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

28







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

...........................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10 ................................................................................................................................................................

29







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

30







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10 ................................................................................................................................................................

31







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10 ................................................................................................................................................................

32







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

33







attached to it.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10 ................................................................................................................................................................

34

7 Days and Beyond Jotter Write down any extra events that pop into your mind for future work.

1.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

2.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

3.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

4.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

5.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

6.


Final Intensity 0 1 2 3 4 5 6 7 8 9 10

............................................................................................................................................................

35

Further Resources

Free Newsletter

If you would like to receive informative articles on EFT and other energy therapies as well as

being kept informed about the latest developments, you can subscribe to the free newsletter, EFT

Unleashed by visiting www.eft-courses.co.uk

Tania A Prince

Tania can be contacted via her website www.eft-courses.com or on [email protected]

EFT Training Course

Information on the EFT Training courses run by Tania can be found at www.eft-courses.com

Professional EFT

This site features some of the leading experts in the field of EFT. It is a resource for those who

are serious about mastering EFT. www.professionaleft.com

Other Products

EFT Fast Stress Buster ebook

DVD‟s on EFT and Inner RePatterning

More information on this can be found at Tania‟s website

http://www.eft-courses.com/

mailto:[email protected]

http://www.eft-courses.com/

http://www.professionaleft.com/

36

About Tania A Prince Tania A Prince is an EFT (Founding) Master one of only 29 in the world. The EFT Masters

program was set up by the founder of EFT, Gary Craig in order to discover experts and masters

in the field.

Tania has a Bachelor Degree in Chemistry. She has extensive experience working as a therapist.

Her initial training was as a hypno-psychotherapist in 1992. From this she broadened her

knowledge and trained as a person centred counsellor. She then went on to become a Master

Practitioner and trainer in NLP, before training in EFT and other energy psychology techniques.

As well as having over nineteen years of experience working with clients, twelve of which with

EFT, Tania runs one of the longest established EFT Training schools in the world. As well as

training people to become an EFT Therapist, Tania is also a Trainer of Trainers in EFT.

Tania's work has been featured on both radio and TV. She is also an accomplished author having

contributed to the cutting edge book, EFT and Beyond and other books and articles. She is a

leading innovator in the field of energy psychology, having developed the approaches, Deep

State RePatterning and Inner RePatterning. Tania has also presented at many EFT Conferences.

Having worked with thousands of people, many of whom have suffered from stress, Tania has

developed a passionate interest in helping people reach their full potential. She is renowned for

the humour she brings to the therapy and training process, as well as the simple and clear way

she helps people transform their lives.

about eft · you feel more relaxed, your mind is quieter. it will be different for different...

Documents