The release statement, “I release all my emotional attachments to…”, you can actually use for everything. It is usually most effective for thoughts, beliefs, images, memories, fantasies, sounds, and the problem itself.

The restore statement, “I restore the right energy flow to…”, you aim at either an emotion, a bodily sensation, or the location in the body where you feel it.

Or you combine them, for example:

“I restore the right energy flow to this tension in my chest.”

You can literally tap on anything: any negative emotion, belief, memory, fantasy, or problem you have. However, you are only at the first level of skill, so not everything will work yet.

Make that OK; you are just practicing. For now, get tapping:

• Tap when you experience anticipatory anxiety.
• Tap after you have had a difficult social event.
• Tap on discomfort you feel in the moment.
• Tap on any specific social anxiety of your choosing (step 1 of the 7-step EIR process).

Do not worry about it not always giving you full relief yet. More skill builds as you move forward in the program.

This happens frequently and it is normal.

Sometimes things seem not to be changing, but they actually are, just very subtly. Often there are many small aspects that make up the issue you are tapping on, and you simply need to aim more statements at the different aspects.

Keep tapping for about 10 minutes, aiming at the next elephant in the room, and the next, and so on. Notice any kind of small relief and consider it a win, because it is. Sometimes it takes a lot of little shifts (a lot of aspects losing emotional intensity) before the whole issue neutralizes.

If nothing shifts at all, 9 times out of 10 it is because there is resistance to change.
We have a quick-fix solution in Module 3 (“Simple But Highly Effective Tricks for When It Does Not Work”) which you can use. Often you will start gaining relief after this.

If not, no worries; you will learn how to clear resistance properly in Module 5. For now, do not expect perfect results. This is the early stage of developing your skill set. See this as practice time and consider any little shift or relief a win.

You usually notice subtle relief as soon as you are aiming at a specific target.

Changes in the real world are a different story. Those tend to show up more gradually,
as a result of working through enough of the aspects that make up a specific issue.

This is relatively common, especially if you have had a lot of emotional pain in the past. If you struggle to feel your emotions, you can simply work with what you are aware of, like sensations in your body or just your thoughts. Aim your statements at the thoughts you are having, or at any tension, numbness, pressure, or heaviness you notice. That is enough for now.

Shutting down emotional awareness often happens as a way of coping with overwhelm or trauma. I have had this myself. As your system feels safer and you keep gently practicing, your awareness of your emotions usually starts to come back on its own. If this is a big issue for you, working with a skilled practitioner can also be very helpful to slowly feel safe enough to reconnect with your feelings.

Say them out loud, especially in the beginning.

Once you are really familiar with the statements and experienced in tapping, you can say the words internally while you tap and it will work just fine.

Start at any point and simply keep moving from point to point.

When you say an intention statement, you can either stay on one point or keep moving. Either works.

If you have learned EFT, you can mix and match.

But you do not need to know original EFT. You can just use intention tapping and the other tapping approaches I teach you. In many cases, intention tapping works deeper or faster, and is easier, which is why I lead with it.

That happens all the time.

Simply aim at whatever grabs your attention most. If you are not sure which one is the “Elephant”, or there are multiple, simply choose one to target and aim a statement at it. This is a very forgiving technique and does not have to be done perfectly in order to get results.

Yes, this can sometimes happen and it does not mean something is wrong.

Quite the opposite: it often shows you some painful aspects that can now be tapped on. Occasionally, the anxiety is actually related to “change being seen as dangerous.” That is “transformation anxiety,” and it can be resolved by aiming at it.
More details follow in Module 5.

You know you are done when the issue you started tapping on feels neutral. It no longer bothers you. When you think about it, it no longer triggers any emotional discomfort. Instead you feel calm, at ease, or neutral.

That is the ideal outcome.

It does not mean you will get there every time, especially as your skill set is still developing. You may not always reach complete neutrality yet, and that is OK.
Any kind of relief is progress, so any kind of relief is a win.

Absolutely not. This is a very forgiving technique.

For best results, tap a lot. Do not try to do it perfectly. Accept that it is sometimes not going to work yet. It’s a skill you’re building.

Just like when you learn to play an instrument or a new sport, you are not good from the start. At first it is clumsy and inconsistent, but with repetition your skill grows and the results get better.

Treat tapping the same way: simply experiment, see it as practice, and trust that the more you practice and learn, the better you will get at this skill.

You do not have to dig for root causes.

While that is one possible way of going about it, with intention tapping the root causes often present themselves naturally as you follow the “elephant in the room” process.

This is for sure going to happen in the beginning, and it is normal.

Treat it that way. Simply practice, keep moving through the videos, learn more, practice more, watch replays, and you will start to improve your results over time.

Yes.

Tired is often a sign of relief, as you have let go of something you have been holding on to tightly. It is usually a good sign. Occasionally it is a sign of resistance, which you can address once you know how to do that (Module 5).

“More emotional” can mean another aspect has been uncovered. Either tap more, or do some grounding exercise from Module 0 and return to it another time.

Feeling more relaxed is a typical outcome signalling that relief has taken place.

Sometimes they are realistic, sometimes they are not.

In my experience, they often feel very true but are not. Simply aim a statement at them and see what happens. Often things seem less true or less like a big issue.

There is no hard and fast rule here.

Tapping for three hours a day every day is likely not a good idea. Occasional big sessions are fine. Tapping an hour daily can be great, but do not think you have to.
Tapping ten minutes a day consistently will add up over time.

Use it to gradually expand your comfort zone.

Do not worry about giving it the proper label. It is not necessary.

Just consider it “emotional discomfort,” focus on it, aim a statement at it, and tap.
That is all you need.

Sometimes seemingly unrelated memories pop to the surface.

In general, I recommend going with it and tapping on the memory. Many times, the link becomes obvious later on and you get a big relief as a result.

Tap at roughly the speed you see me tap.
Hard enough to feel it, not so hard that it hurts.
Again, it does not have to be done perfectly to get results.

Yes.

Emotions and physical sensations are closely linked. As you begin to tap and things are releasing, you can experience any of the above and more.

Yawning, sighing, heat moving, thoughts feeling less intense, more realistic thinking occurring naturally, feeling lighter, more at ease, emotions going up and down, deep sighs, restrictions in the chest coming and going, and more. It is all part of the process.

Use 0–10.

Some people struggle with this, in which case you can just go with:

• Strong
• Medium
• Mild
• Nothing