Using EFT Tapping to Work Through Tough Emotions

You've been feeling pretty down lately. It seems like the negative emotions are piling up - stress about work, sadness over a breakup, anxiety about the future. It's got you questioning if you'll ever feel better. But what if we told you there was a simple technique to help you process those feelings faster? Enter Emotional Freedom Techniques, or EFT for short. EFT uses gentle fingertip tapping on specific parts of the body to help release stuck emotions. Keep reading as we walk through how to use EFT tapping to work through tough emotions so you can feel more at peace. In just a few minutes a day, you can start clearing out the emotional funk.

Understanding Difficult Emotions and Why They Can Feel Overwhelming

Negative emotions like fear, anger, sadness and anxiety often feel intense and can seem endless. When these emotions arise, your mind and body go into high alert. Your heart races, muscles tense, thoughts spin and panic sets in.

In the moment, it's easy to feel completely overwhelmed and out of control. But there are a few reasons why these emotions can feel so big:

•They activate your body's fight or flight response. This evolutionary mechanism pumps adrenaline and cortisol through your body to prepare you to fight danger or run away. While helpful in life- threatening scenarios, it's not very useful for everyday emotional ups and downs.

•Your thoughts intensify the emotions. When we feel distressed, worrying and catastrophic thoughts fuel the emotional flames. The more you think about how terrible you feel, the more distressed you become.

•Emotions are temporary but often feel permanent. When we're sad, angry or anxious, it's easy to believe these emotions will last forever. But emotions are fleeting - they rise and fall like waves. Even the most painful emotions will pass.

•Suppressing emotions makes them stronger. Pushing away or bottling up emotions only gives them more power. The more you try

to avoid what you're feeling, the bigger and scarier those emotions become.

•Lack of coping skills. Without effective ways to work through tough emotions, they can easily become unbearable. But by building your emotional intelligence and learning strategies like EFT tapping, you can navigate difficult feelings with confidence and ease.

The key is not to avoid negative emotions but to find healthy ways of facing them head on. By understanding why distressing emotions feel so overwhelming and learning skills to help move through them, you can experience emotional ups and downs with wisdom and grace.

The Effects of Suppressed Emotions on Your Mental and Physical Health

You bottle up your feelings to avoid confrontation or judgment, but suppressed emotions take a major toll on your wellbeing.

Mental Health

When you bury emotions, your mind has to work overtime to keep them contained. This constant inner turmoil leads to anxiety, depression, and insomnia. Unexpressed anger or resentment often manifest as passive aggression, cynicism, or unhealthy control issues.

Memory and Focus

Suppressing emotions requires a lot of mental energy and impacts your memory, concentration and problem-solving abilities. Your mind is so preoccupied with containment that it has little capacity left for anything else.

Physical Health

Swallowing your feelings leads to a host of physical issues like high blood pressure, ulcers, and weakened immunity. The stress hormone cortisol floods your body, accelerating aging and disease processes. Muscle tension, headaches, gastrointestinal problems, and weight changes are common side effects of unexpressed emotions.

Relationship Difficulties

Burying your true feelings creates distance and distrust in relationships. Others can sense when you're holding back but are left

to guess at the reasons why. Meaningful connections require vulnerability, honesty and intimacy - all of which are impossible when you're hiding parts of yourself.

The good news is EFT tapping can help you work through suppressed emotions in a gentle, healing way. By acknowledging and releasing pent-up feelings, you'll experience greater inner peace, improved health, and stronger relationships. The truth will set you free!

How to Allow Yourself to Fully Feel and Process Negative Emotions

Feeling your emotions fully is an important part of emotional health and healing. When you avoid or suppress emotions, they don't go away—they get stored in your body and can cause problems later on. Using EFT tapping is one way to safely experience and release pent- up emotions.

Take some deep breaths and find a quiet, private place where you won't be disturbed. Make sure to give yourself plenty of time and be gentle with yourself. This may bring up some intense feelings, so prepare to feel and accept whatever comes up.

Once you're ready, start tapping through the EFT sequence while focusing on the negative emotion you want to address. This could be fear, anger, sadness, shame or anything else. Say phrases like "this fear I'm feeling," "this anger in my body," or "this deep sadness." As you tap, notice what images, memories or thoughts come up and say them out loud. Your emotions may intensify at first, then start to shift.

Don't hold back - cry if you need to cry or make some noise if you feel angry. Stomp your feet, punch a pillow, or just keep tapping. Let the emotion move through you and release it. This can be an empowering experience, as you realize you can face difficult emotions without being overwhelmed.

Keep tapping until you feel calmer and the emotional intensity has decreased. Then take some time to rehydrate and nurture yourself. You may feel emotionally drained after fully processing emotions, so rest as much as possible.

With regular practice of EFT tapping, facing your emotions will get easier. You'll build confidence in your ability to handle tough feelings as they arise, rather than avoiding them. And you'll start to experience greater inner peace and emotional balance as you clear out the built-up pain and negativity. Give it a try—you have nothing to lose and everything to gain.

Using EFT Tapping to Release Blocked Emotions

When you have a large buildup of negative emotions surrounding an event or memory, EFT tapping can help clear them and allow you to move forward in a healthier way. EFT tapping, or Emotional Freedom Technique, uses acupressure points to release blocked energy and ease distressing feelings.

To begin, identify the specific memory or event you want to work through. Then, rate how upset you feel when recalling it on a scale of 0 to 10, with 10 being extremely upset. As you tap on the acupressure points, described below, you will repeat a "setup statement" that acknowledges the memory and how it makes you feel.

The Setup Statement

Your setup statement should follow this format: "Even though I feel [emotion] when I think about [memory or event], I deeply and completely accept myself." For example, "Even though I feel anxious when I remember that difficult conversation, I deeply and completely accept myself."

The Tapping Points

The main tapping points are:

Karate chop point (side of hand): Repeat your setup statement 3 times while tapping this point.

Top of head: "Anxiety" or other emotion Eyebrow: "This memory"
Side of eye: "Feeling upset"
Under eye: "When I think about it" Under nose: "This difficult event"

Chin: "Feeling stressed in my body"
Collarbone: "Releasing and clearing this stuck energy" Under arm: "Finding peace"

Repeat the sequence a few times until your distress rating decreases

by at least 2 points. You may need to do multiple rounds of tapping to fully clear the emotional charge from the memory. With EFT tapping, you can finally move past painful events and shift your mindset to one of greater ease and inner peace.

EFT Tapping Points and Techniques for Emotional Healing

EFT tapping, or Emotional Freedom Technique, uses acupressure points to help release negative emotions and limiting beliefs. The basic technique involves tapping on certain meridian points while focusing on the challenging emotion you want to address. Here are the main steps:

Identify the Issue

Think about a specific emotional issue you want to work through. Rate the intensity of your discomfort from 0 to 10. The higher the number, the more intense the emotion.

The Setup Phrase

Come up with a brief phrase to describe your issue while tapping the side of your hand. For example, “Even though I feel this sadness, I accept myself.” Repeat 3 times.

Tapping Points

Use two fingers to gently tap each point 7 times while repeating your setup phrase:

Eyebrow: The inner tip of your eyebrow.

Side of eye: The outer edge of your eye.

Under eye: The bone under your eye.

Under nose: The area between your nose and upper lip.

Chin: The area between your lower lip and chin.

Collarbone: Trace along your collarbone with four fingers.

Under arm: The side of your torso, about 4 inches below your armpit.

Top of head: The center top portion of your head.

Test Your Intensity Again

Re-rate the intensity of your discomfort from 0 to 10. It should decrease, indicating the tapping was effective. Repeat the steps until your intensity reaches 0 or shifts to a more positive feeling.

Optional: Positive Affirmations

Once the negative intensity has decreased, tap on the points again while saying positive affirmations about yourself to reinforce an empowering belief. For example, “I am strong. I am worthy. I am enough.”

With regular practice, EFT tapping can help rewire your brain and energy system to overcome challenging emotions, limiting beliefs and past traumas. Be patient and consistent, and you'll gain mastery over this powerful mind-body technique.

Creating Affirmations to Support Emotional Processing

Affirmations are powerful statements you repeat to yourself to reinforce a positive mindset. When dealing with difficult emotions, affirmations can help shift your mindset to a more constructive one. Creating your own affirmations tailored to your specific situation and needs is most effective.

As you tap through the tough emotions, think of phrases that provide comfort and encouragement. Maybe something like:

I am brave for facing this.
I can handle these feelings. This too shall pass.

Repeat them either out loud or silently to yourself as you tap. The affirmations, combined with the tapping, will help neutralize the intensity of the emotions and reframe your thoughts into a more optimistic perspective.

Some other examples of affirmations you could use include: I release this emotional pain.
I choose to be free of this sadness/anger/fear.
I am moving on to happier times.

The key is to find words that resonate with you and your present emotional state. Don't be afraid to get creative and mix and match different phrases. You want your affirmations to feel personally meaningful.

As the tapping progresses and the emotions subside, you may find your affirmations shifting to more positive and forward-looking ones, such as:

I am healing.
Happier days are ahead. The future is bright.

Using affirmations, especially ones you create yourself, provide an extra layer of support as you work through challenging emotions. Combined with EFT tapping, they can help transform feelings of being overwhelmed or stuck into feelings of empowerment and hope. Keep at it, be patient with yourself, and know that you absolutely have the strength and ability to overcome whatever emotions arise. You've got this!

Developing Coping Skills for Life's Challenges

You've made it through the difficult process of tapping through your distressing emotions. Congratulations! Now it's time to build up your resilience and coping strategies so you can better handle challenges in the future without becoming overwhelmed.

Developing coping skills takes practice and patience. Start by identifying situations that commonly trigger strong negative feelings in you. Maybe it's dealing with a micromanaging boss, a health issue flaring up, financial difficulties, or relationship conflicts. Whatever the case may be, having go-to coping strategies ready will help you stay calm and think clearly so you can resolve the issue in a healthy way.

Some effective coping strategies include:

Deep breathing. Taking some deep, slow breaths can help lower your heart rate and blood pressure, reducing feelings of panic or anxiety. Find a quiet place to sit and breathe in through your nose and out through your mouth.

Journaling. Writing down your feelings can be a cathartic release. Describe the situation, how it made you feel, and what you want the outcome to be. This can provide clarity and help you feel

more in control of your emotions.

Exercise. Going for a walk or jog, doing some yoga, or just getting outside in nature are great ways to release pent up energy and frustration. Exercise also releases feel-good hormones that can help improve your mood and decrease stress.

Limit unhealthy coping mechanisms. It's easy to turn to alcohol, drugs, food, or zoning out in front of the TV, but these provide only temporary relief and often make the situation worse. Rely on healthy coping strategies instead.

Connecting with others. Call a friend or family member and talk about what's bothering you. Let others who care about you support you. Their outside perspective can help you feel better equipped to handle the situation.

Developing these coping skills and learning to rely on them in times of distress will build your resilience over time. You'll get better at staying calm and responding to challenges in a healthy way. Be patient and keep practicing—you've got this!

When to Seek Additional Support for Overwhelming Emotions

Sometimes emotions can feel so intense and painful that EFT tapping alone may not provide enough relief. If you're experiencing overwhelming emotions that persist or worsen over time, it's important to reach out for extra support. Some signs you may need additional help include:

Feeling hopeless, worthless or like life isn't worth living. If you're having thoughts of suicide or self-harm, seek emergency help immediately.

Difficulty functioning in day-to-day life due to the intensity of your emotions. For example, unable to work, care for yourself or your family, or participate in social activities.

Physical symptoms that worry you or last more than a few days. This could include chest pain, nausea, shortness of breath, etc. While EFT tapping can help reduce emotional distress, it may not directly address underlying medical issues. See your doctor right away.

Emotions that feel out of control or all-consuming. If you're crying for hours, having rage episodes, or experiencing panic attacks frequently, get support from a mental health professional as soon

as possible.

Past emotional or physical trauma that you suspect is connected to your current emotional state. Speaking with a therapist or counselor who specializes in trauma can help you work through these experiences in a supportive environment.

Lack of improvement over several weeks of dedicated EFT practice. While EFT tapping is very effective for many people, it may not resonate with or benefit everyone. A mental health professional can evaluate other options and determine the best path forward.

Don't hesitate to reach out to a crisis hotline for immediate help at any time. You don't have to go through this alone. Speaking with a therapist, counselor or mental health professional can help you gain perspective, find healthier ways of coping with intense emotions and start to feel better. There are always alternatives and people here to help.

FAQ: Answers to Common Questions About Working Through Tough Emotions

A lot of people have questions about using EFT tapping to work through difficult emotions. Here are some of the common ones:

Will tapping make me cry or feel worse?

It's possible tapping may bring up some intense emotions that lead to crying. But crying can be cathartic and help release trapped emotions. The good news is tapping also helps you feel better fast. As you tap through the discomfort, the intensity of difficult emotions will decrease. You're in control of the process, so you can stop whenever you want and take a break.

Do I have to talk about my issues while tapping?

No, tapping works whether you speak about your issues or not. However, for the best results it is helpful to briefly describe your feelings and the underlying events as you tap. This helps to further release any mental or emotional blockages. But if at any time talking makes you too uncomfortable, you can stop and just tap in silence. Your subconscious mind knows what needs to be addressed.

How long will it take to feel relief?

The effects of tapping are often felt very quickly, sometimes in just a

few minutes. However, the amount of time it takes to find significant relief from chronic issues or traumatic events is highly individual. Some people need to tap for just 15-20 minutes a day for a week, while others tap for months. Be patient and keep tapping - relief will come in layers.

Will the emotions come back?

Emotions you've tapped through may resurface again in the future, but they will not have the same intensity. Tapping rewires your brain and energy system to respond differently to emotional triggers. The more you tap, the less reactive you'll become. If emotions do come back, just start tapping again. EFT gives you a tool to help yourself feel better whenever you need it.

Can I tap for physical pain or illness?

Yes, EFT tapping is very effective for relieving physical pain and can even help improve certain health conditions. The mind and body are deeply connected, so addressing the emotional roots of pain or disease can have a profound healing effect. Always check with your doctor first before stopping any treatment plan. But EFT is a safe self- help tool that can be used alongside traditional medical care.

Conclusion

So there you have it - two powerful ways to help you move through big feelings. Sure, letting yourself fully feel tough emotions can be intense and even overwhelming at times. But by staying present, breathing, and allowing your feelings to flow through you naturally, you'll find you come out the other side feeling lighter and freer. And tapping can help take the intensity down a few notches so you don't get flooded. Now that you've got these techniques in your toolkit, you're equipped to handle whatever difficult emotions bubble up in a much healthier way. The more you practice them, the more natural they'll become. Just remember to be gentle with yourself in the process - this is tough but important work. Wishing you the very best as you explore your inner world and make peace with the harder parts of being human. You've got this!