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Module 9 – Emotional Freedom: How To Protect Yourself From Emotional Warfare

The Freedom Blueprints

By John Hoffman

Module #9 part B

Emotional Freedom

- How To Protect Yourself From Emotional Warfare -







© 2009-2010 by John Hoffman. All rights reserved. Published by http://www.freedomblueprints.org/.

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MEDITATION

One very simple, easy and efficient action that you can take in order to relax ismeditation. It is scientifically proven that meditating also has health benefits as well.The main thing you need to do when meditating is to choose a way to keep your focus. A good idea would be to repeat a word, prayer, sound or phrase that will basically triggerits purpose. In order to focus, you may also want to choose an object instead of a wordor sound.

The first thing you need to do when trying to meditate is to adopt a passive attitude. You

have to ignore any thoughts or concerns that may distract you from your meditation. Itis quite hard to concentrate on a single thing, but with exercise it is possible. So do notfeel down if other thoughts cross your mind at first. Any time your attention drifts justpause and rewind. Silently, repeat your focus word or phrase.

Relax your muscles. Move your attention from your face to your feet. Gradually. Breatheeasily and naturally. Concentrate on your word, sound or object for about 10 to 20minutes (that would mean you are concentrating on your focal device for 10 or 20minutes).

Quietly, afterwards, stay with your eyes closed, after you have finished you

concentration period. Open your eyes, but do not stand up until another minute or twopass. If you do this on a daily basis, you should choose the same time each day, becauseany new elements that may appear (wind, temperature, light, etc) may distract you from your action.




WRITE DOWN YOUR SUCCESS AND “THANK YOU”’s

It is no rocket science that if you only think about the good things, positive experiences,feelings and about the good relationships you have, then you live in a greater joy. It iscalled being optimistic, mainly. Everything that is worth being happy about or which brings you joy should be written down. This way you will store it and it will conserve /keep the emotion it has given you.

It is indicated that you keep a journal of such things, because they can make thedifference. It will help brighten up your day, maybe even your life, and it will definitely keep your attention away from the bad things.

If you choose to keep such a journal, it would be best if you kept it close to your bed, sothat when you go to sleep, before you fall asleep, you can save 5 – 10 minutes of yourtime and write down all those things. You do not need to be talented in writing. You willunderstand yourself, and you do not need to impress yourself.

Picture this diary as a safe in which you have stored good energy, good emotions ormemories: “beautiful sunset”, “birds singing in the back yard”, “a beautiful smile in thepark”, “a hug”, “a kiss” etc.

Learn how to celebrate every accomplishment you have, no matter how small or large itmay get, by cleaning something in your “closet”. Save some time to take the kids to

school. Wash the dishes. Clean the house. Help your spouse. Start a new project at work.This way, every new action you take, will be based on a good thing, on a small piece of good energy. You will feel the difference.

One of the main purposes such a journal will have is reflection. You will re-read youractions, feelings, and you will know what to do, next time, in order to make it work better.




RE-ROUTE THE BAD THOUGHTS

Bad thoughts will not stay away simply because one morning you said “I want to live a better, healthier, happier life”. They may tend to haunt you for a while, until you get

strong enough not to mind them. So this is what you should do when you recognizenegative thoughts cropping up:

Stop. This may be seen as a ”mental time-out”.

Breathe. A few deep breaths will help release tension.

Reflect. Do not be afraid to ask yourself the questions that need to be answered, andanswer them honestly. Here are the main questions that may be asked in suchsituations:

• “Is this thought or belief true?• Did I jump to a conclusion?

• What evidence do I actually have?

• Am I letting negative thoughts balloon?

• Is there another way to view the situation?

• What would be the worst that could happen?

• Does it help me to think this way?”

Choose. After answering the questions above, you should be able the decide upon the way you will deal with what is causing your stress. This decision can be taken afteranswering another set of questions, experts underline:

• “If distortion is the root of the problem, can you recognize this and let go?

• Is the problem or constraint a real one or is it one of your mind’s making?

• If the problem is real, are there practical steps you can take to cope with it?”




THE WORRY BOX

The worry box is the opposite of the journal. It is a box, so you can throw anythinginside and keep the lid on top. Do not allow your worries to get the best of you! We all

have them, but we all have to deal with them. The best thing to do is to have such a placein which you can contain your worries.

We are literarily saying “contain”. So have a shoe box, or a box of some sort and write your worries on small pieces of paper, then put them inside. This may help you losesome “weight” and, what is most important, it will help you focus on the morepleasurable or meaningful parts of your life.

The best way to organize the “worry box business” is to write down three concerns youhave, at the end of every day. You can also write the notes and keep them until you get tothe box. The box will be the thing that will allow you to mentally let go of your worries.

Once the paper is in the box, the worries are gone! Turn your attention to somethingelse.

You may choose what to do with these papers later on. Some choose to throw them out,others to throw them in the fire, others choose to read them again and tick them of, because the have dealt with each and every issue.

The point of this exercise, however, is that after a while, after several months or yearspass and you read the “worry notes”, you will smile on how pointless some of them were. You will start seeing things differently, in a way you may have never did.

RELIEVE STRESS BY USING THE

EMOTIONAL FREEDOM TECHNIQUE (EFT)

If you feel agitated due to emotional problems, there is a technique that you can use inorder to feel better. The Emotional Freedom Technique, also known as the EFT is amethod that is a universal healing aid that you can use in many situations and also getthe best results when everything else seems to fail.

Some may consider it “a modern day miracle”. What you need to know, even from thestart, is that this technique works on the same principals as acupuncture. The maindifference is, however, that you will not have to use any needles.

There are a lot of energy healing techniques, and EFT is just one of them. The peoplethat master this technique also know that bad (or negative) emotions stand at the basisof most (if not all!) illnesses. They argue that because of certain energy blockings, our




natural energy flow is damaged, disrupted and our life force is impaired. It is the reason why, in most cases our lives quality is not reaching the standards it could or should.

There are a lot of scientific arguments and theories that stand at the basis of EFTTechniques. Nevertheless, they are very simple to use and very effective! As we have told

you above, the EFT can be compared to acupuncture. Indeed, it is a form of acupuncture.

But you do not have to use those scary, pointy needles. Instead, you will use your fingersto tap the meridians or pressure points. While doing that, you should review yourproblems. EFT is good for solving physical AND emotional problems.

IS IT ANY GOOD?

Well, will find thousands, maybe millions of people in the world that can definitely answer “YES” to that question, because EFT is not an obscure method, only used inunderdeveloped countries to substitute other forms of medicine. It is, however, a very well-known procedure throughout the world and it is used by many healthcareprofessionals.

Experts use it to treat phobias, anxieties, performance problems, virtually any sort of problems caused by negative emotion restrictions affecting someone’s potential. Here isa list:

• Trauma and abuse

• Stress, panic and anxiety attacks

• Fears and phobias




• Depression

• Addiction and substance abuse

• Allergies

• Children’s issues,

• And hundreds of physical symptoms including headaches, back pain and breathing

difficulties.

EFT is very effective in achieving better goals in sports, speaking, sales, acting, etc.

HOW DOES IT WORK?

Each human being has an energy flow that keeps him or her going. Negative emotionscause certain clogs into that energy “river”, which breaks the energy cycle. Because thesedisruptions follow certain patterns, it is common that people who suffer emotionalproblems follow certain patterns in their emotional issues.

These problems could go on for years, until that clog is removed. So, what EFT does, isthat it clears these disruptions. How exactly? Well, simply by gentle tapping with thefinger tips on easily accessible points on the face and upper body.

It may sound simple, and it is simple, indeed. Tapping is not that hard. However, themost important thing is to know where to tap. It will prove difficult in the beginning tofind those spots. But there are ways of finding them out. Although there are maps forsuch things, people’s bodies slightly differ, from an individual to the other.

However, once you have sorted them out, what you should do, or what the professional will do, will be to put precise amounts of pressure onto the points, while the patient is

focusing on an emotion such as stress, fear, or anxiety. The tapping is a continuous andrepetitive process and it requires a lot of concentrating.

However, the effect will be that the patient has the opportunity to release negativememories from the subconscious mind. It is these fragments of thought that mostcommonly trigger unwelcome emotions and prevent us to live our lives to our maximumextent.

WHERE ARE THOSE TAPPING POINTS?

• Head - top of the head;

• Eyebrow – on your eyebrow on the side nearest to your nose;

• Side of the eye – on the bony part of the eye socket at the side of your eye;

• Under the eye – on the bony part of the eye socket under your eye;

• Under the nose – between your nose and your upper lip;

• Chin – at the crease between your chin and your lower lip;

• Collar bone – on your upper ribs right next to where your collar bone and breastbonemeet;




• Sore spot – a “tender spot” below your collar bone and above your breast (and ratherthan tapping this spot, rub it);

• Under the arm – on the side of your body 2-3 inches below your armpit;

• Ribs – on the side of your body down at your lowest ribs;

• Fingers – on each finger on the side closest to the thumb where the nail and skin meet;

• Karate chop – on the edge of your hand below your little finger (the edge you would useto make a karate chop);

• 9-Gamut – on the back of your hand between and below the knuckles of your little fingerand ring finger.

HOW TO USE EFT AGAINST STRESS AND ANXIETY?

Now that you also know the main spots you have to tap, it is easier to explain how EFT isdone by using your fingertips to tap them. As you could see in the picture above, thoseacupressure points are the same on both sides of the face and body. In order for thetechnique to work, the tapping has to be done firmly, and your fingers should be as firmas they are when you use them to drum on the table.

The most commonly used fingers (for obvious reasons) are the middle three fingers of either hand. When you do the tapping you do not have to worry that you do not know the precise location of each spot. If you approximately know where it is, then there is noreason to worry. Just use both hands (synchronize yourself so that your hands work simultaneously) and tap the areas where the points are situated, and, of course, try to beas exact as you can.




Next to the tapping, the patient needs to focus his or her mind on a phrase or idea thatkeeps the mind tuned onto the issue. We are now talking about stress and/or anxiety sothis is what the patient should be thinking of. Experts in the field of acupressure say thatfocusing on the issue is vital for the technique to work, because when we both focus onthe problem and tap on the acupressure points, the energy system in our body is

balanced and it gets relieved. It is best to be as specific about the issue as possible.

THREE WAYS TO APPROACH STRESS RELIEF WITH EFT:

1. When you start EFT, be sure that you focus on the actual physiological responses inthe body. Think about what stress does to our bodies (its symptoms). That is what youneed to target: increased heart rate, shallow breathing, adrenal response, cold, clammy hands and excessive sweating.

2. It is very effective to use EFT as you experience a stress response. Just take a momentto use EFT when you feel the stress issue is striking in. This way, you will be able to turnredirect the stress response towards a new direction and achieve maximum efficiency.

3. When you are preparing for the EFT, it is recommended that you do it in a quiet

place. You should try to imagine a stressful situation, replay it in your mind, and thenand apply the EFT until the situation that causes the stress is no longer an issue.

You will know that the EFT has done its job in the moment you will feel peace with theissue. When you meet the situation again, observe yourself and see how you are doingafter the “treatment”. If you can feel there is some change but you are still affected by the thing, the do the EFT all over again on the same subject.




EFT TIPS

As you may know, water is a very good energy conductor. It is so because of the mineralsand other substances besides hydrogen and oxygen. Pure water would not conductelectricity, but when it gets in contact with other substances such as salts or minerals, itdoes. It is the reason why you should drink a full glass of water before tapping. By doingso, you will be able to stimulate and prepare your body's electrical system.

When you start tapping, you can either do it down either side of your body, using the

first two fingers (use the hand you can manage with best). You can also use both hands,or try crossing over.

Do not get overzealous and try to tap hard. It is neither necessary nor recommended.The best thing to do is to just use the same amount of pressure you would as if you weredrumming your fingers on a table, just as we have already explained you in a previouschapter.

Every time you complete (finish) a tapping session you should take a slow deep breath.This will help move the energy through your body.

When you are tapping you may feel like yawning. This is a good sign. It tells you that you

are releasing energy, so let “flow” and keep going.

You may discover that there are benefits into “tapping along” with a group of others. You can do this live or you can also watch a recording.

The most important thing to do when you are tapping is to concentrate on what you aredoing. Be in the mood, and ask yourself "How does thinking this make me feel?"




BE HONEST WITH YOURSELF WHEN TAPPING

Know which are your true feelings and do not lie to yourself. Give your issues a voice, your voice. There is no such thing as feeling “a bad thing” or “a good thing”. Whatcounts is to know what you feel and deal with it. Whether you dare to talk about it or

not, it is still inside you. And who else deserves to know the truth about it than yourself.Just tell the truth and do not judge yourself. There always is a solution.

HOW WILL YOU IT IS WORKING?

Well, I’ll bet you will know. Because if it is effective, you will feel differently. However, you may not be conscious of the effects, since they may also be outwardly subtle butinwardly very profound. You will see that some of the fears you have treated willdisappear, even if you have had them all your life. You will also see that certain worriesabout your health, your work, a relationship and so on will have greatly decreased.

Basically, you will know because you will feel like a different brand new, fresh person:easier and more optimistic.

CRITICISM OF EFT

Like any other thing on this planet, there are those who criticize EFT. However, it has been labeled as pseudoscience by certain newspapers or magazines, because it cannot bescientifically tested. Other people point out that there are quite a lot of points that areused by acupuncturists, but which are not used by EFT. Even if they are not included inEFT methodology, tapping them by accident may turn out to have unpredictable results.




There have been studies, however, that show that both EFT and a placebo drugproduced a significant decrease in anxiety and fear over a control group. Indeed, there isa lot to still be explored in this field.

Because you are a rational, moral being, you may feel ashamed of what you think. You

may also feel confused, because you think that by hiding the thoughts deep inside, they are gone. But you know they are not gone, and you know they are still there, andsometimes they make their presence felt.

So, it is just after you ate something you do not like, or after you drank too much. Justlet it out. It will be much better after they leave your system. Indeed, most people adviceus to think positively. But it is as positive as it gets to get rid of the negative, is it not?Since we are being honest to ourselves, let’s continue being that way and just admit it:“Thinking only positive thoughts isn't realistic or even possible”.

Every coin has two sides. So do emotions. And it is what makes us and what keeps ushuman. By identifying and saying your true feelings out loud, you allow yourself to

acknowledge your fears. They exist, even if you do not speak them out. They are storedinto your subconscious.

In fact, what you are doing is sort of a system reset. EFT tapping is the way you canrelease your negative thoughts and subconscious limiting beliefs and replace them withones that serve you better and open yourself up to experience your natural joyful state.

LAUGH YOUR STRESS AWAY

One of stress’s most feared enemies is humor. Humor is a terrific stress-reducer and it isalso an antidote to all manner of upsets. This statement is not just words. Laughter has

been clinically proven to be effective in combating the worst of stress. Any person (be it

a specialist or an average Joe on the topic) will tell you that it is highly recommended in

worst case stress scenarios. Experts might add to that by telling you that a good laugh

relaxes tense muscles, sends more oxygen into your system, quicker and lowers your

blood pressure. It is also proven that laughter stimulates the immune system and this

off-sets the immunosuppressive effects of stress.

Next time you feel yourself start to tense up, it might turn out to be a good idea to watch

your favorite comedy or read a funny book. You may also consider calling a good friendfor a chat and laugh together on various funny subjects. Laughter simply melts stress

away. Indeed, it is a powerful medicine!

Most of what you have just read (besides the scientific explanation of the thing) you may

already know. It is commonly known also that humor gives us an entirely different




perspective on our problems. Because of humor we have the power not to see emotional

problems as threatening, thus they will no longer represent a threat to us.

The beauty, but also the weakness of laughter is, however, that it is quite difficult (if not

impossible or unhealthy) to do it while in a stressful situation. A forced laughter does

not have the same effect as a natural one. However, if you feel like doing it, well, then do

it! Do not restrain.

An interesting thing about this is that ancient civilizations used to have this habit. In

Dacian (the inhabitants of what nowadays is known as Transylvania) and in the

Japanese culture they were raised to laugh before danger instead of cry or show any type

of fear.

There are many strategies you can use in order to be able to laugh in difficult situations

(nowadays). You can blow it out of proportions. Distort it. Imagine something funny

could happen and spoil “all the negativity it spreads”. With the help of your imagination,

turn the serious into ridiculous. You will feel the unpleasant sensations or emotions

fading away. And remember, “Practice makes perfect!”

CONCLUSION

A couple of American psychologists, have discovered, after years of research and social

studies, a list of 43 life events that have a deep impact over the amount of stress you




suffer. They even figured out a way to measure or calculate the amount of stress you feel.

Each of the events has a certain score attached, and that score represents the degree of

stress that results from that activity.

At the end of our module, it might turn out to be useful to know where you stand, in

order to know the amplitude your emotional freedom actions have to have in order torid yourself of the pressure. Bellow you have a top ten of the 43 events:

1. death of a partner2. divorce3. separation from partner4. imprisonment5. death of a close family member6. personal illness or injury 7. marriage8. dismissal from work

9.

change of job10. retirement

(Holmes and Rahe (1967) 'The social readjustment rating scale' Psychosomatic

Medicine, 11: 213-18.)

The test looks like this:

Physical symptoms

• tightness in chest

• chest pain and/or palpitations

• indigestion• breathlessness

• nausea

• muscle twitches

• aches and pains

• headaches

• skin conditions

• recurrence of previousillnesses/allergies

• constipation/diarrhea

• weight loss or weight gain

• change in menstrual cycle for women• sleep problems/tiredness

Emotional symptoms

• mood swings

• feeling anxious

• feeling tense• feelings of anger

• feeling guilty

• feelings of shame

• having no enthusiasm

• becoming more cynical

• feeling out of control

• feeling helpless

• decrease in confidence/self-esteem

• poor concentration

Behavioral symptoms

• drop in work performance

• more inclined to become accident-prone

• drinking and smoking more

Psychological symptoms and

negative thoughts

• 'I am a failure'

• 'I should be able to cope'

• Why is everyone getting at me?'




• overeating/loss of appetite

• change in sleeping patterns

• poor time management

• too busy to relax

• withdrawing from family and friends

• loss of interest in sex• poor judgment

• inability to express feelings

• over-reacting

• 'no one understands'

• 'I don't know what to do'

• 'I can't cope'

• 'What’s the point?'

• 'I don't seem to be able to get on top

of things'• 'I keep forgetting where I put things'

• loss of judgment

Stress Self Test

Add up your score to check how stressed you are.

• 0 – 4 symptoms: You are unlikely to be stressed.

• 5 – 8 symptoms: You are experiencing a mild form of stress and are not coping as wellas you can. You need to make some changes.

• 9 – 12 symptoms: You are experiencing a moderate degree of stress. You need to makemajor changes to your life.

• 13 or more symptoms: You need to take urgent action to reduce your stress levels.The higher your score the more urgent is the need for action.

Remember, there is no way you will be able to eliminate stress totally from your life.However, you can diminish its negative influence over it. It is also important to know

that when you suffer from stress, you experience a variety of symptoms. Experts haveput these symptoms into four distinct categories:

• behavioral (the things you do)• physical (your body's response)• emotional (what you feel)• psychological (your personal way of thinking.)

The most important thing you need to do is to learn how to relax, using the advices we

have given you in this module. Relaxation is every bit as much of an attitude as it is

anything else. When you have the certitude that you control your body and your mind,

you have a head start. Moreover, if you put your body on “auto-pilot” throughrelaxation, it will instinctively know what to do about stress.

There is one last thing we need to point out before you start applying what you have

learned. First of all, remember how many times have you set a goal and not followed

through on it? Well, that has got to change! Because chances are you had a missing

element in planning your goal management.




It is important to picture your goals as being nothing more than a wish list. You should

make no decision about your goals without knowing that these four things are attached

to each goal. In order for your goals to be successful, you have to keep the four things in

mind.

1. The goal has to be specific.2. The goal has to be measurable.3. The goal must have a time limit.4. The goal has to be your goal.

It cannot be something someone wants you to do. It has to be something YOU want

from yourself. These four criteria will apply to any type of goals, so next time you decide

to set a goal, be sure you consider them.

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