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As described in "Overcoming Negative Self Talk with a Writing Exercise", self talk is automatic, subtle, comes in forms of short words or images, produces anxiousness and can incite a panic attack.
It is a bad habit that needs to be reprogrammed.
The author Aimee White suggested a writing exercise to figure out negative self talk. I loved her idea, but I took that one step further and used those journal notes to tap on my negative thoughts and feelings until they no longer bothered me.
So....what did that look like and where did I start?
I have been tapping since 2008, so I was well versed in the process of how to tap and how to use my thoughts in the process of self soothing. If you have never tapped before, I suggest you learn the basics first. Familiarize yourself with the tapping points and how to tap here. There are oodles of videos on You Tube as well.
The following script is very basic as it deals with the act of negative self talk, nothing specific to you and your situation.
Before you start tapping, I want you to write down in bullet points all the thoughts that are going through your head right now, the ones you can't get rid of. Where do you feel it in your body? Is your heart pounding, does your head hurt, your back ache? Describe what you are feeling - if it's pain, is it a sharp pain, ache, stabbing? Be as descriptive as you can.
Now give this situation a number. Rate it from 1-10 with 10 being the worst feelings, thoughts or pain.
After you tap on the words outlined below, I want you to rate it again. Has the number come down? Have the feelings changed? Has the pain moved or changed? Everyone is different and will get different results. There is no right or wrong here, so jot down everything that you are feeling.
Once you have done that, I want you to take a deep breath and start tapping on the Karate Chop point and say:
"Even though I am overwhelmed with all of these thoughts swirling around in my head, I love and respect myself anyway"
"Even though I am driving myself crazy with all of these imaginary scenarios, I honor this part of me anyway"
"Even though I know I shouldn't do this to myself but I don't know how to stop, I love that I am taking the necessary steps to turn this around."
EB: All these thoughts
SE: Rushing through my head
UE: Causing me to worry
UN: All of these "What if's"
CH: That's all I can think about
CB: It is consuming me
UA: I just keep hitting the "replay" button in my mind
HD: I can't seem to move forward
WR: What's wrong with me?
Take a deep breath and continue
EB: I don't understand why I do this to myself
SE: I know it doesn't do any good
UE: It doesn't solve any problems
UN: It just keeps me stuck
CH: In a place I really don't want to be
CB: So why can't I move on
UA: Why do I torture myself
HD: It feels like self abuse
WR: I wouldn't do this to anyone else, so why do I do it to myself?
Take a deep breath and continue
EB: I really do want to find a way to turn this around
SE: Maybe it is easier than I thought
UE: Maybe this silly tapping thing actually works
UN: I'm willing to give it a try if it will help calm me down
CH: I will take a deep breath
CB: And close my eyes
UA: I will tap on my negative thoughts
HD: Each and every one of them
WR: Until they melt away
Take a deep breath and continue
Take a deep breath and continue
EB: I forgive myself and anyone else that may have contributed to all these negative thoughts
SE: It is safe to let them go
UE: They serve no purpose
UN: Other than keeping me from moving forward
CH: This too shall pass
CB: And I will realize that things aren't as bad as I imagined
UA: I am being my own worst enemy
HD: And now it is safe to let it all go
WR: I am so grateful I am finally turning this around
Take a deep breath and continue
EB: I can feel my body relaxing
SE: I can feel the worry and anxiety start to melt away
UE: I am becoming more calm
UN: The mental stress is fading
CH: The gray cloud is lifting
CB: The sunshine is starting to peek through
UA: I am starting to feel a lot lighter
HD: This IS easier than I thought
WR: I can really feel a mental shift taking place
Take a deep breath and continue
EB: It's safe to let this go
SE: All the stress, fear, worry and hopelessness
UE: It's safe to let them all go
UN: I'm safe
CH: I am more relaxed
CB: I am calmer
UA: I am so happy I learned how to take control of my thoughts and emotions
HD: I am very grateful
WR: Peace
Take a final deep breath and rate your feelings and emotions like you did before you started. What has changed? What is your new number?
To continue your progress, you will want to tap on the specifics of your situation, your thoughts, your aches and pains. Just talk and tap.
This is a very forgiving but effective process. Be persistent and consistent for effective results.
Leave me a comment below and let me know how this worked for you.
Leave me a comment below and let me know how this worked for you.
Showering you with blessings of peaceful thoughts and calmer tomorrow's!
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