Introduction 04. Setting up Feedback 06. The Initial Stress Impact Evaluation 08. My Initial Physical Assessment 09. Stress and Emotion 11

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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 2

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 3

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 There are brief EFT instructions in this book, but to get a more comprehensive understanding, go to or visit 4

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. 5

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. Karate Chop Point: Even though I have this problem I completely and totally love and approve of myself anyway. 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 6

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. 7

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 8

9 9 My Initial Physical Assessment

10 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... 11

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 12

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? 13

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

15 Dealing with it Physically Daily Record - Day 1 Example Physically How do you know you are stressed? 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" 15

16 Dealing with it Physically Daily Record - Day 2 Example Physically How do you know you are stressed? 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

17 Dealing with it Physically Daily Record - Day 3 Example Physically How do you know you are stressed? 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" 17

18 Dealing with it Physically Daily Record - Day 4 Example Physically How do you know you are stressed? 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" 18

19 Dealing with it Physically Daily Record - Day 5 Example Physically How do you know you are stressed? 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" 19

20 Dealing with it Physically Daily Record - Day 6 Example Physically How do you know you are stressed? 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" 20

21 Dealing with it Physically Daily Record - Day 7 Example Physically How do you know you are stressed? 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" 21

22 Scan the Day: minutes Stage 2: Current Stress Exercises 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 22

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" 23

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 24

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. 25

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 26

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

28 Clearing the Past Day 2 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

29 Clearing the Past Day 3 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

30 Clearing the Past Day 4 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

31 Clearing the Past Day 5 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

32 Clearing the Past Day 6 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

33 Clearing the Past Day 7 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

34 7 Days and Beyond Jotter Write down any extra events that pop into your mind for future work

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 Tania A Prince Tania can be contacted via her website or on tania@eft-courses.co.uk EFT Training Course Information on the EFT Training courses run by Tania can be found at 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. 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 35

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 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. 36