What If I Don’t Want to Say It Out Loud?
There are times when we just don’t want to talk about events that have happened but they still hold an emotional charge for us. Maybe it’s too personal to talk about to anyone else. Maybe it’s just too hard to say the words. So how do we get beyond these emotions to neutralize them? How do we let go of the negative impact the event has on our life?
Gary Craig, the founder of EFT, developed several methods for gently dealing with such events. One specifically allows you to remain silent while neutralizing the negative imbalance in the body’s energy system. It’s called the Movie Technique. You can use the Movie Technique on yourself, but if things are really intense, working with a trained, experienced practitioner can definitely help.
The Movie Technique is a basic EFT method where you identify a very specific event that happened, which has specific characters and a plot with specific words and actions, maybe smells or tastes, sounds or sights, and that lasts no more than 3 minutes. By breaking an event down into short, very specific scenes, you can safely and more easily neutralize the event by taking it one emotional peak at a time. Then you can move onto additional scenes in the movie if needed.
Before working through your movie of this event, before even thinking about the event and its details, give the movie a safe but descriptive title. For example, an embarrassing event as a child in school might have a title like “My Presentation” or “They Laughed.” If just thinking about the title increases your emotional intensity, guess at the level of your intensity from 0 to 10, and begin tapping on the side of either hand, using a setup statement like “Even though just thinking about the title of this movie upsets me, I accept how I feel and I’m OK.”
Using the Basic Recipe, as you tap on the other points using a reminder phrase, you can simply say “this ‘They Laughed’ movie.” See if you can identify any emotions that you are feeling and use those words. For example “this anger” or “this sadness.” Tap through all the points, take a slow deep breath, and guess your intensity level again. Repeat the tapping sequence if your intensity is still above three just thinking about the movie and its title. Ideally you would get to an intensity level of zero before moving on to running the movie in your head.
Then, starting at a neutral place before the intense moment in the event, very slowly run the movie in your head, as though you were watching it on a screen in the distance. At any point you notice your intensity increasing for any reason, stop and tap. Notice what you’re feeling and where you feel it in your body, rate the intensity, and use words that describe what you are feeling. “Even though I’m feeling really sad in my heart because they laughed at me, I completely accept myself anyway…”
Tap through the other points using an appropriate reminder phrase such as “Feeling sad in my heart.” Once your intensity about that point in the movie is below three, continue with the movie, stopping to tap down every single intense moment. If there are more events in your movie, move on to the next one, making sure to tap with each and every increase in intensity. Once you can rewind the movie and play it through in your head without any intensity, you have likely unblocked the negative emotional energy associated with this event. You can test this out by rerunning the movie in your head and exaggerating the sights, sounds, smells, tastes or any aspects that were especially intense for you. Or you could even say the event out loud to yourself. If the intensity increases again, continue using the Basic Recipe, tapping on what you are feeling, using words that feel right to you, until your movie no longer has a charge to it.
Remember that at any point you feel the intensity is bigger than you are ready to handle on your own, contact an experienced practitioner to support you. Even working directly with a professional, you can still benefit without actually discussing the specific event! You can keep all the details to yourself, keeping the entire event private.
Keep Calm and Tap On!
Please remember: It's important to contact a professional if things feel too big for you, whether it be a physician, psychologist, psychiatrist, or certified EFT practitioner. Never discontinue your current medications without first consulting your doctor.