Strong emotional responses in the moment make it hard for us to make good choices dealing with difficult situations. No matter what steps we had planned ahead of time if we are all of a sudden hit with strong emotions (frustration, anger, overwhelm) then we will fall back into old patterns and habits.
Here is quick formula to help you tap for emotions in the moment you feel them. To us the tool all you need to do is fill in bracketed areas with what you are feeling in this 5-step formula, then tap while you read the steps out loud.
1) Right now I am feeling [emotion].
2) I don’t like feeling [emotion] because [reason you don’t like feeling the emotion].
3) I want to thank the [emotion] for being present. It is trying to be helpful but right now it is over reacting.
4) The reason I am feeling [emotion] is because [reason for the emotion in as much detail as possible].
5) Instead of feeling [emotion] I would rather feel [new state and point of view you would like to feel, such as “calm and centred,” “that I am seeing things clearly,” “confident in the choice I’m making,” “comfortable in my own skin” etc].
It is really that simple. This process might not knock the emotion out completely, but it will at least create enough emotional space in the moment to make good choices.
I would recommend you write the formula down on a notecard and put in your backpack, bag, or purse. When you find yourself emotionally overwhelmed just excuse yourself to the restroom, take out the card, and tap.
I’ve made several copies of this and placed them around the house. One copy is also going in my fanny pack. I can see this as being very helpful when I remember to do it. ;)
This is brilliant! And so simple, as are the best things in life. Thank you :)