Note: This article began as a Personal Case Study for my EFT Certification with EFT International . It shares my EFT tapping journey towards overcoming insomnia and learning to sleep without over-the-counter sleep aids – the 2 pills a night I had been taking for probably 20 years.
My Tapping Journey
The issue I chose to address was, “I’ve depended on sleep aids for over twenty years.” When I asked myself how true this statement felt, the Intensity level was a 10 out of 10. In other words, it was absolutely true.
So I began tapping on the Karate Chop point, while speaking aloud:
Even though I’ve depended on sleep aids for over twenty years and I know I was trying to at least control one aspect of my daily routine by having uninterrupted sleep, I truly and deeply love and except myself
Even though I’ve depended on sleep aids for over twenty years and the pills helped me to close my mind off of anything that I encountering that was stressful during that day, I truly and deeply love and except myself
Even though I’ve depended on sleep aids for over twenty years and that is how I live my life today, I truly and deeply love and except myself
Tapping while speaking Reminder Phrases, starting at the Top of the Head:
This control of sleeping, taking sleeping aids, gives me uninterrupted sleep, I don’t have to think before I fall asleep, I don’t need to think of any stress I encountered during my day, I’ve been taking them for over 20 years, this control of sleeping, taking sleeping aids, gives me uninterrupted sleep, I don’t have to think before I fall asleep, I don’t need to think of any stress I encountered during my day, I have been taking sleep aids for over 20 years...
I measured, “I have to take them, can’t live without them.” Intensity = 8
To get more specific, I asked myself, “What does that issue feel like in my body?” Answer: Pins and needles in my right foot. Intensity = 5
I dug deeper: “What emotion is attached to that issue?” Answer: Hopelessness. Intensity = 9
Since this was the most intense aspect, I asked myself, “How do I know?” The answer came right away: “I feel right now I will never be able to sleep through the night without sleep aids.” I then asked myself, “How true does that feel?” Intensity = 9
Tapping on the Karate Chop, while speaking aloud:
Even though I know I will never be able to sleep through the night without sleep aids, I have pins and needles in my right foot and it is a 5 and I feel so hopeless and it is a 9, I truly and deeply love and accept myself
Even though this feeling in my body in my right foot, pins and needles, and it is a 5 and I feel the emotion of hopelessness, I truly and deeply love and accept myself
Even though, I feel hopelessness in taking sleep aids and it’s a 9, I truly and deeply love and accept myself
Tapping while speaking Reminder Phase, starting at the Top of the Head:
I can’t sleep without sleep aids, I can’t sleep without sleep aids, I feel so hopeless, I feel so hopeless, I have these pins and needles in my right foot, (Note: I asked myself, “Because?”) If I don’t take my sleep aids I am afraid I’ll be up all night worrying and thinking and I won’t get any sleep.
I kept tapping:
I am afraid I’ll be up all night, I am afraid I’ll be up all night, I am afraid I will be up all night. I need my sleeping aids to sleep. I don’t want to go to sleep without the sleep aids. I don’t want to worry before I sleep. I don’t want to think before I sleep. All this hopelessness in sleeping without aids.
Testing the Intensity level on “pins and needles in my right foot” went from 5 to a 1. The Intensity level on “hopelessness” went from 9 to 7.
Checking-In With Myself
I ask myself what is going through my head now? The answer I got was that I need to try to reduce the 2 pills I take to 1 tonight, but I am scared I’ll be miserable with no sleep, so I tapped on that!
Tapping on the Karate Chop, while speaking aloud:
Even though I STILL feel this hopelessness and it is at a 7, I am afraid and scared I’ll be up all night without taking sleep aids, I am going to be miserable without sleep tomorrow, I don’t want to feel that way, I can’t survive with no sleep, but I want to just try to take 1 tonight, I truly and deeply love and accept myself
Even though I STILL feel this hopelessness and it is at a 7, I am afraid I’ll be up all night without the sleep aids, I am going to be miserable without sleep tomorrow, I don’t want to feel that way, I can’t survive with no sleep, but I want to just try to take 1 tonight, I truly and deeply love and accept myself
Even though I needed to self medicate myself at this time in my life, I truly and deeply love and accept myself
Tapping while speaking a Reminder Phrase, starting at the Top of the Head:
This hopelessness, I’m afraid I’ll be up all night, I’m scared. I’ll be miserable without sleep tomorrow, I don’t want to feel that way, I can’t survive with no sleep, I want to try to take one (and I say to myself because…) because I want to have hope of sleeping and I am willing to take the first step to help myself sleep naturally. (continue tapping) I’m willing to only take one tonight, I am willing to just take one tonight, I want to help myself sleep naturally.
I tested the word, ”hopelessness,” and the intensity went from a 7 to a 6
** Note: I put the Aspect of trying to only take one sleeping pill tonight on a side board to address later. The intensity was at a 5.
Exploring The Core Issues Underneath
To help myself get to the Core Issues, I asked myself if I could float back in time and remember a time I couldn’t sleep for an extended period. The answer surprised me:
WOW .. I just thought back to about 20 years ago and when I was offered a job in a new department. I went to the interview and the job was given to me. I didn’t want a job handling public affairs issues for this company and I didn’t sleep for almost two weeks straight.
I decided to do a version of “Tell The Story Technique.”
I asked myself, if I had to give this story a title, what would I call it? I decided I would call it “Hopelessness” because I had no control of the situation. What is the intensity of saying the title 'Hopelessness'?" Intensity = 10
I also asked, "What does that issue feel like in my body when I say the title 'Hopelessness'?" Like suffocation in my lungs.
What does it look like or what color do you see?
Like a black rectangle brick stretching across both lungs
So I tapped on the title, "Hopelessness" while Speaking Reminder Phrases, starting at the Top of the Head:
This story called “Hopelessness” and it is at a 10, it is a black rectangle brick stretching across both of my lungs. This hopelessness, this hopelessness, this big heavy black brick, it’s rectangle in size. This big brick, it is black, all this hopelessness in my lungs, it is suffocating me, it is suffocating me, this big black brick is suffocating me.
Testing: When I say this title “hopelessness” what intensity is it now?
Intensity = 10 to 6
What size is this big black brick?
10 inches
Tapping on the Karate Chop, while speaking aloud:
Even though I STILL have this remaining hopelessness, it is a 6 now, it is a big black 10 inch brick, it is still suffocating me, I truly and deeply love and accept myself
Even though I STILL have this feeling of suffocation in my lungs, it is a big black 10 inch brick, this is where I am right now
Even though I STILL have this feeling of suffocation in my lung, this is where I am right now
Tapping while speaking Reminder Phrases, starting at the Top of the Head:
The story called “hopelessness” and it is at a 6 now, it is a big black 10 inch brick, this is where I am right now. This hopelessness, this hopelessness, this black brick across my lungs, this suffocation in my lungs...
I ask myself how does the intensity of a 6 feel now? Intensity = 0
How do I know? (A great EFT question!)
It feels like it dissipated. I don’t have any more heaviness in my lungs
Am I OK to narrate the story? Yes
Telling the Story from the Beginning
I was forced to take a job 20 years ago because they wanted me for a job in Public Affairs. They assumed since I had Regulatory and Product Line background it would be a perfect job for me. I did not want this job.
I stopped narrating when I felt a charge on the words: I did not want this job
To get more specific, I asked myself, "because...?" (Another great EFT question!)
I loved doing analytical work; not bullshit work writing spin stories for higher level management.
I asked myself what had the highest intensity of the two? My not doing analytical work or not doing spin stories for higher level management? The answer: Both! Not doing analytical work had an Intensity of 8. Not doing spin stories for higher level management had an Intensity of 7.
Tapping Through Each Intense Aspect
Tapping on the Karate Chop, while speaking aloud:
Even though I was forced to take a job 20 years ago, and I wasn’t doing analytical work, and that was where I am at this time I truly and deeply love and accept myself
Even though I was forced to take a job 20 years ago, and I wasn’t doing analytical work, (I ask myself what does that feel like in my body when I say those words “I wasn’t doing analytical work”? What emotion do I feel? I am so angry, hurt, powerless. I feel like I could scream. It fells like someone stuck a knife in my heart, a 6” steal knife
Even though, I wasn’t doing analytical work, it is an 8 in intensity and I feel like someone stuck a knife in my heart, I am so angry, I am so hurt. I feel powerless. I could scream. I truly deeply and completely love and accept myself
Tapping while Speaking Reminder Phrases, starting at the Top of the Head:
This is where I am right now at an 8, I am so angry, so angry, so angry, I can’t do analytical work, I am so hurt, it really hurts, it feels like someone stuck a knife in my heart, it is a 6” knife. I could scream. I want to scream. (I ask BECAUSE...) I excelled in every job I had in the company using my analytical skills, I did an analytical job for the company that impacted and benefited millions of people that four people before me couldn’t do. It was a gift that was going to be wasted in this job.
I tapped:
My gift of analytical skills is being wasted, I am so angry, I am hurt, they don’t care. It feels like a knife is going into my heart. I don’t want this job.
I then did several more rounds including many words and phrases that were coming up when I thought of, "I can't do analytical work." When I finally tested that phrase, the intensity had gone from an 8 to a 1!
OK to work on the Aspect of "Spinning stories for higher level management?" My intuition said yes, and I noticed my intensity was still a 7. Time to tap:
Even though I was forced to take a job share 20 years ago, doing bullshit work writing spin stories for higher level management. I truly love and accept myself
Even though I took a job doing bullshit work writing spin stories for higher level management, I am at an 8 and that is where I am right now
Even though I didn’t want this job, doing bullshit work, writing spin stories for higher level management (I ask BECAUSE...) I try to be impeccable in my word and again I can’t be true to myself because the job is about NOT being impeccable in your word. It goes against everything I stand for in life. I hated bullshitting facts. I couldn’t sleep for two week because I hated it. I honor that this is where I am right now
Tapping while Speaking Reminder Phrases, starting at the Top of the Head:
This bullshit job, I hate it, I am so unhappy, I try to be impeccable and this job will not allow it, I am not true to myself, I hate writing spin stories for higher level management. This job 20 years ago didn’t let me sleep for two weeks.
I did four more rounds of tapping, then Tested by asking myself, “What is the intensity now?”
Spinning stories for higher level management. Intensity = 7 to 0
I asked myself, "How do I know that shifted?" The answer came: Because I am calm now. I had a huge shift. I am having a feeling a peace right now.
Ready to narrate the story again? yes
I tapped while talking, feeling for any remaining "Crescendos" of feeling:
I was forced to take a job 20 years ago because they wanted me for a job share in Public Affairs. They assumed since I had Regulatory and Product Line background it would be a perfect job for me. I did not want this job. (I noticed this was my previous crescendo when telling the story - no intensity). I loved doing analytical work; not bullshit work writing spin stories for higher level management. (another previous crescendo that had subsided). I excelled in positions that dealt with facts. Blood came out of my pen when I had to write. (I note that I am ok so far!) I didn’t respect or trust my job share partner. (New Crescendo!)
I ask myself what does that bring up for me saying “I didn’t respect or trust my job share partner”?
Sad that people don’t honor truth. I reported my job share to the Ethics Committee for an ethics violation and it was never documented by higher management after I spoke with him which was a requirement by law. I knew I was in a no win situation.
I ask myself what is the intensity level on, "I didn’t respect or trust my job share partner?" Intensity = 8
Tapping on the Karate Chop, while speaking aloud:
Even though I had this job share in Public Affairs I didn’t respect or trust my job share partner, it is sad people don’t honor truth. I reported her for an ethics violation and it was never documented by higher management. He disregarded the law. No win situation. This is where I am right now
Even though I didn’t respect my job share partner, she had no ethics, higher management didn’t care, they didn’t honor truth, it was a no win situation, I truly and deeply love myself for what I stood for in life
Even though I didn’t respect or trust my job share partner, it is so sad people don’t honor truth. Reporting her was a no win situation, I truly and deeply love and accept myself for what I stood for in life
Tapping while Speaking Reminder Phase, starting at the Top of the Head:
It is so sad, it is so sad my job share partner and higher management don’t honor truth. I reported her for an ethics violation and it was never documented. They disregarded the law, they don’t honor truth, they don’t honor truth. (I ask myself, "What does that issue feel like in my body? Another great EFT question!) Tightness in my gut with sharp pains on left side with an intensity of a 6. What emotion is attached to that issue in your gut? (Another helpful EFT question!) Answer: Disappointment
I continued tapping on each intense Aspect:
This tightness in my gut, with sharp pains on my left side, it is a 6 , this disappointment I feel in my gut, it is so sad they don’t honor truth, they disregard the law, they don’t care, this tightness in my gut, the pain is a 6, I am so disappointed in them. It is so sad, they didn’t honor truth, they disregarded the law (I continue to do 3 more rounds, then Tested. My intensity on "I didn’t respect or trust my job share partner" went from an 8 to 1! I then Tested, "tightness in my gut and slight pain," and the Intensity went from 6 to 1!
I asked myself, "What does that feel like now?" (Another great EFT question!) Answer: I don’t care about it anymore
Ok to start narrating the story prior to the last crescendo? Yes
I was forced to take a job 20 years ago because they wanted me for a job share in Public Affairs. They assumed since I had Regulatory and Product Line background it would be a perfect job for me. I did not want this job. I loved doing analytical work; not bullshit work writing spin stories for higher level management. I excelled in positions that dealt with facts. Blood came out of my pen when I had to write profile stories for higher level management. I hated that job and I didn’t respect or trust my job share partner. (no crescendo yet.) I did not sleep for two weeks and I told them I didn’t want the job and they said I had no choice and I was devastated. (Crescendo! A new Aspect to tap on...)
Tapping on the Karate Chop, while speaking aloud:
Even though I did not sleep for two weeks and I told them I didn’t want the job and they said I had no choice and I was devastated and I truly love and accept myself.
I asked myself which aspect has the highest intensity? That I did not sleep for two weeks or I didn’t have a choice? "That I did not sleep for two weeks," was a 10. "I didn't have a choice," was a 4. (So I decided to tap on the most intense Aspect)
Tapping on the Karate Chop, while speaking aloud:
Even though I did not sleep for two weeks (I ask myself BECAUSE...?) I hated every minute of the day working and I let it rent space inside me and I’m angry, I stayed up all night feeling so lost, abandoned, powerless, arguing with myself how unfair this all was not being able to leave this job. I wanted to just quit but I wasn’t a quitter. I gave them control over my life. (I ask myself what does that issue feel like in my body? Like someone stole half of my heart.
I asked myself to describe what my heart looks like? Shape or color? On one side It’s black with holes in it the other side is pink and healthy. This gave me more tap on around the aspect of "I did not sleep for two weeks":
"I Did Not Sleep for Two Weeks"
Even though I did not sleep for two weeks because I hated every minute of the day working and I let it rent space inside me, I stayed up all night, I felt lost, abandoned, powerless, everything was unfair, I couldn’t leave the job, I wanted to quit, they stole half my heart and this is where I am right now and I honor that feeling. Even though my intensity is a 10 and I couldn’t sleep for 2 weeks, I hated my job, I let it rent space inside me, and I am angry, I felt lost, abandoned and powerless, they stole half of my heart and turned it black with holes in it and it is OK to feel this way right now.
Tapping while Speaking Reminder Phase, starting at the Top of the Head:
Boy did I ever give them control over my life, I am so angry for doing that, I lost so much sleep l and I gave them control, I gave them permission to take control over my life, they stole half of my heart and turned it black with holes in it, I let them rent space inside me, everything was so unfair, at least I didn’t quit and give them my whole heart, I kept my half of the healthy heart that was pink.
I tested, "That I didn’t sleep for two weeks." The Intensity that was a 10 was now completely gone – a 0!
I asked myself, "What does that feel like in my body now?"
Major shift
My heart is whole and pink and I own it now. I know as long as I AM IMPECCABLE in my word that is all that matters. I don’t take anything personally, I don’t assume what others think, and I do MY best everyday,
The other issue was “I had no choice,” and the Intensity, which was a 4, was now also a 0. I didn’t have to do tapping for this one. It had just dissipated.
I retell the story from the beginning with no emotional crescendos, including even the last line: “I needed to self medicate to sleep at night.” I was perfectly calm saying those words.
I also went back to that Aspect that I'd put on the sideboard, "I am trying to only take one sleeping pill tonight (instead of two)." My previous Intensity had been a 6.
Since all the tapping was specifically around my sleeping aids, I just tapped several rounds reducing my pills from 2 to 1. The intensity went from 6 to 0. I successfully slept through using only 1 pill for 5 nights straight. The sixth night when I finished typing up this "Self Case Study," I slept through my first of many nights without ANY sleep aids. Hip Hip Hooray!!
To Test, I asked myself when I do have a sleepless night, what am I going to do without sleep aids? Honestly, my first answer was, "I am going to turn it over to God, my higher power, and all the highest archangels to deal with it. That is what I did last night and that is what I am doing tonight."
Update
As of this date, approximately 7 weeks after I typed up my Self Case Study, I have had NO sleeping pills. I have slept soundly every night. I can’t begin to express to everyone who is reading this now, how much doing a “Tell The Story" Self Case Study has helped me enjoy my new journey in life without sleep aids. I am never self medicating again. This tapping journey was a defining moment in my life, and I hope you all will experience how doing EFT for yourself can help you too.
Big warm hug from me to all of you!!! Namaste ~ Mary Anne
Mary Anne Mohr, is a student of EFT who lives in Pennsylvania, USA.
From the EFTfree Archives, which are now a part of EFT International .
Originally published on Jul 18, 2014.
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