Insomnia & Sleep Issues

Using EFT for Insomnia

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Hi Everyone,

In this 3 part series, Carol Look (EFT Master) gives us useful ways to rid ourselves of insomnia. As usual, Carol packs this series with a long list of helpful ideas.

Hugs, Gary

Part 1 of 3
Part 2 of 3
Part 3 of 3


By Carol Look, EFT Master

Part 1 of 3

Speaking from personal experience, EFT is the perfect tool for insomnia!  After my first few months of using EFT for minor anxieties and emotional aches and pains for myself and others, I “noticed” one day that I hadn’t suffered from my chronic insomnia.  I was apparently relieving the source of the insomnia with daily tapping, and didn’t realize that I was benefiting at night.  (This is a typical reaction – to “not notice” even though you have been bothered by a problem for a long time.)

For some reason, I have been asked about insomnia a great deal recently through both emails and my workshops, so I thought I would map out some basic steps using EFT to relieve one of the most frustrating cycles we encounter.

1.   First, identify (or ask your client to identify) the type of insomnia you have.  Do you have trouble going to sleep?  Do you wake up in the middle of the night and not go back to sleep, do you wake up too early and can’t shut off the static?

2.   Identify the major stressors in your life.

3.   Are you a chronic worrier or do you only suffer when there is a big deadline or crisis in front of you?

4.   Are there any traumas from childhood that might be “keeping you up at night?”

5.   Choose a time you will commit to using your EFT for your sleeping problems.

And of course, ask yourself (or your clients) my favorite questions to offer  feedback and material for tapping sessions:

1.   What is the DOWNSIDE of getting rid of the insomnia?

2.   Is there any UPSIDE to holding onto this problem?

3.   What good comes out of being up at night?

4.   Do you feel threatened or unsafe in any way by the thought of letting it go?

You may use EFT for insomnia in several ways:

1.   During the day when you schedule your regular EFT sessions for yourself.

2.   During wakeful times in the middle of the night or early morning.

3.   Before you go to sleep at night.

4.   All of the above.

Insomnia sufferers are usually extremely physically tired, but unable to turn off the noise or static in their mind – an annoying problem we sometimes refer to as “monkey mind.”  Our minds jump from topic to topic, concern to concern, and nothing gets resolved.  This cycle obviously ruins a peaceful night’s (or several nights’) rest.

CHRONIC WORRYING: 

Chronic worriers need to be treated differently than people who have acute anxiety due to a specific event or past trauma.  The “syndrome” is different and variations on the EFT technique are necessary.

Let’s say you are a chronic worrier – everything “stays” with you, you worry about everyone else, and it’s hard to turn off your mind no matter what’s going on.   You might even admit that you look for things to worry about since it has become a habit for you over the years. 

I had a conversation with an 80 year old grandmother who admitted that she felt more useful when she was worrying, less helpless about the kids and grandchildren.  Logical?  No, but certainly this is an “upside” to holding onto the habit.

  • How might you feel if you didn’t spend so much time worrying?
  • Who will you be without this chronic issue?
  • Who’s going to worry about others if you don’t?
  • What will you do with all that extra time?
  • What needs your attention that you have been neglecting in your own life?

It is essential to uncover the downside to giving up the chronic worry.  Yes, over time, it becomes a habit, but it is also accomplishing something positive for you (or your client), or you would have given it up the minute it bothered you. 

Make this topic ---  the need to worry --- (which on some level makes you feel safe or protected) as the target for your EFT sessions.

Karate chop point: Even though I need to worry to feel safe, I deeply and completely love and accept myself anyway…Even though I don’t want to give up my worrying, I deeply and profoundly love and accept who I am and how I feel…Even though I am afraid to stop being the worrier for my family, I deeply and completely love and accept myself anyway.

Eyebrow: I feel this strong urge to worry

Side of Eye: I don’t want to give it up

Under Eye: I need to be the worrier for all of us

Under Nose: I’m afraid to stop this habit

Chin: Who will I be without it?

CollarboneI need to worry

Under Arm: I don’t want to give it up

Top of Head: I don’t know what I’ll do if I don’t worry all the time 

Karate chop point: Even though I won’t feel safe unless I am worrying about something, I deeply and completely love and accept myself anyway…Even though I don’t want to let go of my worrying yet, I deeply and profoundly love and accept who I am and how I feel…Even though I am afraid of what might happen if I don’t worry, I deeply and completely love and accept myself anyway.

Eyebrow: I’m the worrier of my family

Side of Eye: I don’t know how to give it up

Under Eye: I feel responsible

Under Nose: I’m afraid to stop worrying

Chin: Who will I be without it?

CollarboneI prefer to worry

Under Arm: I don’t know how to give it up

Top of Head: I don’t know what I’ll do if I don’t worry all the time 

Eyebrow: I feel safer when I worry

Side of Eye: I don’t know how NOT to worry

Under Eye: Worrying makes me feel useful

Under Nose: I’m afraid to stop worrying

Chin: Who will I be without it?

CollarboneI don’t feel safe unless I worry

Under Arm: I don’t know how to stop worrying at night

Top of Head: What will I do if I don’t worry at night? 

Now that you have addressed some of the “downsides” to giving up worrying (not feeling safe, identity issues, what to do instead etc), you have more room to suggest the positive aspects for you or your client.  Notice that I haven’t mentioned “insomnia” or “not sleeping” yet.  That’s because insomnia is a direct result of anxiety and worrying.  Too many people target “this insomnia” and never get to the core emotional issues causing the sleeping problems.

Karate chop pointEven though I’ve been a worrier all my life, I accept who I am and how I feel…Even though the worrying keeps me up at night, I accept my feelings and this need to worry…Even though I have this need to worry, and it keeps me up at night, I accept who I am and how I feel. 

Eyebrow: What if I stop worrying?

Side of Eye: I would feel so relieved

Under Eye: Maybe it’s time to stop the worrying

Under Nose: I would love to sleep deeply

Chin: I want to sleep deeply every night

CollarboneI want to want to give it up

Under Arm: I am considering releasing this need to worry

Top of Head: I choose to accept myself no matter what. 

Eyebrow: I’m willing to consider letting it go

Side of Eye: I can always worry tomorrow

Under Eye: I can find new ways to feel responsible

Under Nose: I’m willing to give up my worrying

Chin: I’m ready to sleep deeply

CollarboneI appreciate who I am and how I feel

Under Arm: I look forward to a good night’s sleep

Top of Head: I’m ready to give up my insomnia 

Remember, insomnia is just a symptom of the anxiety from worrying, that’s why it isn’t necessary to focus on the insomnia in the setup phrasing.  What’s important is addressing the anxiety caused by focusing on negative outcomes…

Stay tuned for part 2 of this article covering acute insomnia, depression related insomnia, and chemical imbalances, and part 3 of this series where I will show you how to apply EFT and the Law of Attraction to your insomnia woes.

Carol Look, EFT Master


Part 2 of 3 

In addition to the ever so common type of insomnia connected to chronic worrying, there are other causes that make a full night’s sleep virtually impossible.

ACUTE INSOMNIA 

When you have an acute bout of insomnia, it is often related to something unusual in your current work or family life.  Maybe you are waiting to hear about job changes, maybe your kids are going through some trouble at school, or a family member is sick or has recently passed away.

You want to ask yourself or your client,

  • What in your life s keeping you up at night now?
  • Can “resolving” this issue wait until the morning?
  • What would happen if you didn’t think about it now?

I asked a client “why now” regarding her insomnia.  Sure enough, there had been a sudden change in her family, a divorce of one of her siblings, and it was very unsettling.  She didn’t normally stay up at night, but the situation felt “urgent.”

One prescription for acute anxiety is to tap enough during the daytime on the conflict that has captured your attention to release the anxiety so you fall into a restful and peaceful sleep during the night.  You can always wake up and start the cycle again if you have to!  But give yourself permission to put acute worry aside for the night.  (And remember, when we feel helpless, we often worry to try and find a “solution.”) 

Karate chop point:  Even though I can’t stop worrying about what might happen, I deeply and completely love and accept myself anyway…Even though I need to know what’s going to happen in my job, I accept who I am and I accept my feelings…Even though I keep worrying about the outcome of this relationship, I deeply and profoundly love and accept myself anyway. 

Eyebrow: I’m so accustomed to worrying

Side of Eye: I can’t stop worrying

Under Eye: I need to know

Under Nose: I don’t know what’s going to happen

Chin: I’m worried about what will happen

CollarboneI need to worry

Under Arm: I don’t want to stop worrying

Top of Head: I need to worry to feel better 

Karate chop point:  Even though I can’t stop worrying about what might happen, I deeply and completely love and accept myself anyway…Even though I need to know what’s going to happen in my job, I accept who I am and I accept my feelings…Even though I keep worrying about the outcome of this relationship, I deeply and profoundly love and accept myself anyway. 

Eyebrow: I am so anxious about what might happen

Side of Eye: I feel very anxious about what’s going on

Under Eye: I feel so worried about the future

Under Nose: I’m worried something bad will happen

Chin: I’m anxious and can’t shut it off

CollarboneI feel anxious about what she might say

Under Arm: I am worried about what will happen next week

Top of Head: I am anxious about work 

Karate chop point:  Even though I can’t stop worrying about what might happen, I deeply and completely love and accept myself anyway…Even though I need to know what’s going to happen, I accept who I am and I accept my feelings…Even though I keep worrying about the outcome, I deeply and profoundly love and accept myself anyway. 

Eyebrow: I’m worried about the outcome

Side of Eye: I can’t wait to find out…

Under Eye: I’m so anxious and need to know

Under Nose: I’m feeling a sense of urgency

Chin: I need to stay alert

CollarboneI have to be aware of what might happen

Under Arm: I don’t know how to relax

Top of Head: I identify with being a worrier

ADDITIONAL CAUSES OF INSOMNIA

There are additional causes of insomnia that can be more complicated than standard worrying and anxiety: (1) unresolved childhood traumas, (2) clinical depression, (3) chemical/hormonal imbalances, and (4) side effects from medications.

UNRESOLVED CHILDHOOD TRAUMA 

If you suspect that unresolved childhood traumas are the underlying cause of your insomnia, I highly recommend contacting an EFT practitioner for additional help and objectivity.  Serious traumas need an expert’s objectivity, unless you feel totally safe entering this territory by yourself. 

CLINICAL DEPRESSION 

There are many signs of clinical depression, two of which are sleeplessness at night and waking up too early in the morning.  Conversely, many people with depression want to and do sleep all the time.

Again, do some detective work with yourself or your clients to find out how long the depression has been present.  Is this a condition “inherited” from the family chemistry, or has the person been depressed since a particular event or emotional time in their life?  Other signs of clinical depression are (1) lack of interest in daily activities, (2) exhaustion, (3) changes in appetite, (4) lack of motivation.

Remember, we do not recommend that EFT be a substitute for proper medical care, so consult your physician if you suspect you or a loved one may be clinically depressed. Use EFT for the daily symptoms of depression, and especially during the middle of the night or early morning when you wake up before you are “ready” to get out of bed.

Karate chop point: Even though I feel down and depressed…and I can’t figure out why, I choose to feel calm and self-accepting…Even though I feel this mild feeling of depression, and don’t feel like doing anything, I accept who I am and that I have these feelings…Even though I remind myself of _________, I accept who I am and how I feel. 

Eyebrow: I feel slightly depressed

Side of Eye: I feel irritable too

Under Eye: I’m restless and depressed at the same time

Under Nose: I want to sleep but I can’t

Chin: I need to sleep more but I can’t

CollarboneI have no energy

Under Arm: I don’t know how to relax

Top of Head: I feel utterly exhausted 

Eyebrow: I have absolutely no energy

Side of Eye: I’m exhausted but still can’t sleep

Under Eye: I’m so tired all the time

Under Nose: I have no energy but can’t sleep

Chin: I toss and turn all night

CollarboneWhy can’t I sleep when I’m so tired?

Under Arm: I feel low energy all the time

Top of Head: I don’t want to do anything 

When someone suffers from mild to severe depression, of course they will not be compliant with their daily EFT practice either.  Watch for signs of lethargy, inactivity, hopelessness and low energy.

CHEMICAL/ HORMONAL IMBALANCES 

What are they?  How do you know?  What makes you suspect hormones or chemicals?  Again, do some good detective work with a family member or doctor who may have noticed changes in your sleeping patterns.  It is a good idea to get a “diagnosis” from a doctor so you can (1) interpret the diagnosis energetically, (2) figure out metaphorically what may be going on in your body, and (3) know what physiological “pattern” to target with EFT.

Target the imbalance with basic EFT: 

Karate chop point:  Even though I have these chemical imbalances, I choose to allow my body to work them out…Even though my body has been imbalanced, I accept who I am and how my body is responding…Even though my body has been reacting with an imbalance in my hormones and chemicals, I deeply and completely love and accept who I am. 

Eyebrow: My body is imbalanced

Side of Eye: I have these imbalances in my hormones/chemicals

Under Eye: I don’t know why my body reacted this way

Under Nose: I wonder what the source of the imbalance is

Chin: I don’t know what caused this imbalance

CollarboneI am struggling with imbalances in my chemistry

Under Arm: I don’t know what the source of this imbalance is

Top of Head: I’m ready to release the problem and become balanced again

Eyebrow: The imbalances have been disturbing my sleep

Side of Eye: I can sleep deeply now…

Under Eye: I’ve been suffering from these imbalances

Under Nose: I am ready to release these chemical imbalances

Chin: I am feeling better already

CollarboneI allow my body to release the imbalance

Under Arm: I appreciate my body and the messages it has been giving me

Top of Head: I am ready to change these patterns

Stay tuned for part 3 of this article where I describe how to combine Law of Attraction with EFT for satisfying sleeping patterns.

Carol Look, EFT Master


Part 3 of 3

I have immersed myself in the teachings and principles of the Law of Attraction in the past 5 years, and in combination with EFT, they have been enormously helpful for my clients’ sleeping conflicts.

Remember, when you or your clients have suffered from insomnia, it is common to start worrying about a continued pattern of insomnia!  This is maddening and anxiety-provoking, and fuels this cycle…Law of Attraction at work of course.  Desperation is often the feeling people describe when they can’t fall back to sleep at night….which of course effects their brain activity and energy system and almost guarantees that they will not be able to fall asleep, as their focus is “I can’t fall asleep.”

When I was a hypnotist, before I had fully incorporated EFT into my practice and life, there were some other tricks of the trade that I used with myself and clients.  A primary tool that works very well is using a worry journal.   Write down your concerns in a journal/notebook before you go to bed, and purposefully take that journal and place it in another room.  This has the feel of putting it away for the night symbolically and is very effective.  Our minds tend to like this approach and can appreciate the relief of removing the problems from the bedroom.

Before applying the Law of Attraction to your insomnia, you may want to start again with basic EFT phrasing to release the anxiety about being awake when you need to be falling asleep. 

Just for an example, repeat these following statements out loud to get a 0-10 reading on how true they feel.  Then you will be able to determine which “aspect” is really keeping you alert and awake.  Feel free to add your own limiting beliefs, fears, or convictions and incorporate them into your EFT setup phrases.

I can’t turn my mind off. ( How true on the 0-10 scale?)

My thoughts are keeping me awake! (How true on the 0-10 scale?)

I’m convinced I won’t be able to go back to sleep. (0-10)

I will always suffer from insomnia. (0-10)

I’ll never get over this problem. (0-10)

Something’s wrong with me. (0-10)

Karate chop point:  Even though I can’t turn my mind off, I deeply and profoundly love and accept myself…Even though I keep focusing on my anxiety about my insomnia, I accept who I am and how I feel…Even though I’m convinced I won’t be able to go back to sleep, I deeply and profoundly love and accept who I am and how I feel right now. 

Eyebrow: I’m focused on my anxiety

Side of Eye: What if I can’t go back to sleep?

Under Eye: What if I’m exhausted tomorrow?

Under Nose: I’m so restless!

Chin: I have to go back to sleep!

CollarboneI am so anxious about my insomnia

Under Arm: I can’t get back to sleep

Top of Head: I am so upset about my insomnia

Karate chop point:  Even though I’m convinced I won’t be able to go back to sleep, I accept who I am and how I feel…Even though I’m afraid I will be exhausted tomorrow, I accept who I am and how I feel…Even though I am convinced I won’t be able to go back to sleep, I accept my worries and who I am. 

Eyebrow: What if I can’t get back to sleep?

Side of Eye: I’m so anxious I won’t be able to go back to sleep

Under Eye: I’m so frustrated with my restlessness

Under Nose: I need to go back to sleep

Chin: I must go back to sleep

CollarboneI have to fall asleep right now!

Under Arm: I feel desperate about this problem

Top of Head: I feel desperate to go to sleep!

Go back to your primary statements that you scaled on the 0-10 point scale, and rate the “truth” of them again.  Notice which ones have gone down on the intensity scale.   Keep tapping until you feel more relaxed and less “convinced” that these truths are factual.

Now that you have released the anxiety about your anxiety (wink), you are ready to apply the Law of Attraction method I use for falling asleep.  Remember, the Law of Attraction involves your feelings, your vibration, and your focus.  So when you feel desperate about going back to sleep, you will never be able to go back to sleep!  When you keep trying to get rid of your anxiety, you’ll get more of it.  When you work too hard to “cure” your insomnia, your attention on the problem backfires.

Here is a Law of Attraction exercise that I absolutely love.  It has done wonders for many people when they first try and go to sleep as well as when they wake up in the middle of the night and have trouble turning off the static in their mind.

Remember, the Law of Attraction is always working, meaning that your energy and vibration is what you are communicating to the “Universe.”  So if you are focused on this insomnia problem when you go to bed, you will not be able to escape it.  You need to be able to focus on what you want instead of what’s preventing you from sleeping.  This is why EFT is so fantastic…you can tap on the very anxiety that is keeping you awake and then allow yourself to enter a deep sleep by benefiting from the Law of Attraction.

If you can change your focus from your “INSOMNIA PROBLEM” to how you WANT to feel and what you want, you can and WILL fall into a deep sleep.

Now that EFT has relaxed you and allowed you to reduce the level of anxiety, start focusing on what feels good, relaxing, and comfortable.

Say these statements to yourself while you are in bed, after you have done your basic EFT.  If you would like to tap while using these statements, go ahead, but at this point, the EFT has already relaxed your energy system and changed your vibration so it’s not necessary to tap any more.

My pillow is very comfortable…

I love how quiet it is in my room…

The temperature is perfect in the room right now…

I appreciate how comfortable my bed feels to me…

I love sleeping peacefully…

My legs feel very comfortable…

I feel so relaxed…

My eyelids feel heavy and relaxed…

I appreciate knowing I can sleep deeply and calmly…

My bed is very comfortable…

I appreciate knowing my body is so strong…

My mind is calm and peaceful now…

I feel lighter already…

All my muscles feel relaxed and calm right now…

I love knowing my body welcomes a good night’s rest…

I feel ready to fall asleep…

I love it when falling asleep is easy…

I love knowing I am able to fall into a deep sleep… 

Notice how your focus is entirely on what’s good, comfortable, peaceful, and calming. Feel free to choose other statements.  The point is, after doing EFT, you are in an emotional position to focus on what you want and what IS comfortable about being in bed.  The only problem with this method is that many people dismiss it before they even try it because they think it is so simple that it probably won’t work!! 

This method makes EFT and Law of Attraction a perfect match…trust me, the combination works wonders!

Sleep well,

Carol Look

EFT Master

 

 

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