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By Carol Look, EFT MAS-3

For some reason, I have been asked about EFT for insomnia a great deal recently through both emails
and at EFT workshops, so I thought I would write out some basic steps using EFT to relieve one of the
most frustrating cycles we encounter: sleeplessness.
Start with:
1. First, identify (or ask your client to identify) the type of insomnia being experienced. 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 stress triggers 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) questions to illicit feedback and material for tapping:
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:
• During the day when you schedule your regular EFT sessions for yourself.
• During wakeful times in the middle of the night or early morning.
• Before you go to sleep at night.
• 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 EFT tapping 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?

Yes. or you would have given it up the minute it bothered you. Then Tap: Even though I need to worry to feel safe. • 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. Even though I don’t want to give up my worrying. 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? Collarbone: I 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 Even though I won’t feel safe unless I am worrying about something. I deeply and completely accept myself anyway. I deeply and completely love and accept myself anyway. but it is also accomplishing something positive for you (or your client). I deeply and completely accept myself anyway. over time. I deeply and profoundly accept who I am and how I feel. 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? Collarbone: I 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 . I deeply and completely accept myself anyway. Even though I am afraid to stop being the worrier for my family. I deeply and profoundly love and accept who I am and how I feel. it becomes a habit. Make this topic--the need to worry--as the target for your EFT tapping sessions. Even though I don’t want to let go of my worrying yet. Even though I am afraid of what might happen if I don’t worry.

what to do instead etc). I accept who I am and how I feel. 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 Collarbone: I 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. In addition to the ever so common type of insomnia connected to chronic worrying. identity issues. there are other causes that make a full night’s sleep virtually impossible. you have more room to suggest the positive aspects. Under Nose: I’m afraid to stop worrying Chin: Who will I be without it? Collarbone: I 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. Even though I have this need to worry. 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 Collarbone: I 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. What’s important is addressing the anxiety caused by focusing on negative outcomes. Even though the worrying keeps me up at night. I accept my feelings and this need to worry. Even though I’ve been a worrier all my life. insomnia is just a symptom of the anxiety from worrying. and it keeps me up at night. That’s because insomnia is a direct result of anxiety and worrying. Notice that I haven’t mentioned insomnia or not sleeping. I accept who I am and how I feel. . Too many people target “this insomnia” and never get to the core emotional issues causing the sleeping problems. that’s why it isn’t necessary to focus on the insomnia in the setup phrasing.

What in your life s keeping you up at night now? 2. 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. I deeply and completely accept myself anyway. I deeply and completely accept myself anyway. Can resolving this issue wait until the morning? 3. Even though I keep worrying about the outcome of this relationship. when we feel helpless. a divorce of one of her siblings. What would happen if you didn’t think about it now? I asked a client “why now” regarding her insomnia. Sure enough. Even though I keep worrying about the outcome of this relationship. I accept who I am and I accept my feelings. or a family member is sick or has recently passed away. (And remember. I deeply and profoundly accept myself anyway. Eyebrow: I am so anxious about what might happen .ACUTE INSOMNIA When you have an acute bout of insomnia. I accept who I am and I accept my feelings. we often worry to try and find a solution. Even though I need to know what’s going to happen in my job. and it was very unsettling. I deeply and profoundly accept myself anyway. Maybe you are waiting to hear about job changes. there had been a sudden change in her family. You want to ask yourself or your client: 1. maybe your kids are going through some trouble at school. Even though I need to know what’s going to happen in my job. but the situation felt urgent. She didn’t normally stay up at night. 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 Collarbone: I need to worry Under Arm: I don’t want to stop worrying Top of Head: I need to worry to feel better Even though I can’t stop worrying about what might happen.) Tap: Even though I can’t stop worrying about what might happen. it is often related to something unusual in your current work or family life. 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.

3. I deeply and profoundly accept myself anyway. 2. unless you feel totally safe entering this territory by yourself. 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 Collarbone: I 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 Even though I can’t stop worrying about what might happen. many people with depression want to and do sleep all the time. Clinical depression. I deeply and completely accept myself anyway. and 4. Unresolved childhood traumas. Even though I keep worrying about the outcome. Lack of interest in daily activities. UNRESOLVED CHILDHOOD TRAUMA If you suspect that unresolved childhood traumas are the underlying cause of your insomnia. Is this a condition “inherited” from the family chemistry. Even though I need to know what’s going to happen. Serious traumas need an expert’s objectivity. . I highly recommend contacting an EFT practitioner for additional help and objectivity. Again. Chemical/hormonal imbalances. do some detective work with yourself or your clients to find out how long the depression has been present. Conversely. or has the person been depressed since a particular event or emotional time in their life? Other signs of clinical depression are 1. CLINICAL DEPRESSION There are many signs of clinical depression. Side effects from medications. I accept who I am and I accept my feelings. two of which are sleeplessness at night and waking up too early in the morning. 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 Collarbone: I 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.

do some good detective work with a family member or doctor who may have noticed changes in your sleeping patterns. Exhaustion. CHEMICAL/ HORMONAL IMBALANCES What are they? How do you know? What makes you suspect hormones or chemicals? Again. Even though I feel this mild feeling of depression. I accept who I am and how I feel. inactivity. I choose to feel calm and self- accepting. and (3) know what physiological pattern to target with EFT. hopelessness and low energy. Changes in appetite. Lack of motivation. we do not recommend that EFT be a substitute for proper medical care. and especially during the middle of the night or early morning when you wake up before you are ready to get out of bed. Use EFT for the daily symptoms of depression. and don’t feel like doing anything. so consult your physician if you suspect you or a loved one may be clinically depressed. 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 Collarbone: I 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 Collarbone: Why 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. 3. Watch for signs of lethargy. Remember. Even though I remind myself of _________. It is a good idea to get a “diagnosis” from a doctor so you can (1) interpret the diagnosis energetically. of course they will not be compliant with their daily EFT practice either. Tap on: Even though I feel down and depressed…and I can’t figure out why. I accept who I am and that I have these feelings. and 4. Targeting the imbalance with EFT: . (2) figure out metaphorically what may be going on in your body. 2.

you may want to start again with basic EFT setup statements to release the anxiety about being awake when you need to be falling asleep. Even though my body has been imbalanced. Then you will be able to determine which aspect is really keeping you alert and awake. I deeply and completely accept who I am. before I had fully incorporated EFT into my practice and life. Feel free . 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 Collarbone: I 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 Collarbone: I 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 THE LAW OF ATTRACTION AND INSOMNIA I have immersed myself in the teachings and principles of the Law of Attraction in the past 5 years. when you or your clients have suffered from insomnia. repeat these following statements out loud to get a 0-10 reading on how true they feel. Just for an example. Write down your concerns in a journal/notebook before you go to bed. Desperation is often the feeling people describe when they can’t fall back to sleep at night. Remember. This has the feel of putting it away for the night symbolically and is very effective. as their focus is on: “I can’t fall asleep. and fuels this cycle-- Law of Attraction at work of course. A primary tool that works very well is using a worry journal. which of course effects their brain activity and energy system and almost guarantees that they will not be able to fall asleep. I choose to allow my body to work them out.” When I was a hypnotist. it is common to start worrying about a continued pattern of insomnia! This is maddening and anxiety-provoking. Your mind tends to like this approach and can appreciate the relief of removing the problems from the bedroom. I accept who I am and how my body is responding. there were some other tricks-of-the-trade that I used. Before applying the Law of Attraction to your insomnia. and in combination with EFT. and purposefully take that journal and place it in another room. they have been enormously helpful for my clients’ sleeping conflicts. Even though my body has been reacting with an imbalance in my hormones and chemicals. Even though I have these chemical imbalances.

(0-10?) • I will always suffer from insomnia. Keep tapping until you feel more relaxed and less convinced that these truths are factual. I accept who I am and how I feel. the Law of Attraction involves your feelings. (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. Remember. and rate the truth of them again. I accept who I am and how I feel. Even though I keep focusing on my anxiety about my insomnia. Even though I’m afraid I will be exhausted tomorrow. • I can’t turn my mind off. you are ready to apply the Law of Attraction method that I use for falling asleep. (0-10?) Tapping Statements: Even though I can’t turn my mind off. 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 Collarbone: I 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. (0-10?) • I’ll never get over this problem. Notice which ones have gone down on the intensity scale. your vibration. or convictions and incorporate them into your EFT setup phrases. I accept my worries and who I am. So when you feel desperate about going back to sleep. I accept who I am and how I feel. and your focus. (0-10?) • Something’s wrong with me. I deeply and profoundly accept who I am and how I feel right now. I deeply and profoundly accept myself.to add your own limiting beliefs. Now that you have released the anxiety about your anxiety (wink). Even though I am convinced I won’t be able to go back to sleep. fears. you will never . Even though I’m convinced I won’t be able to go back to sleep. 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! Collarbone: I 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 Even though I’m convinced I won’t be able to go back to sleep.

My bed is very comfortable. after you have done your basic EFT. My legs feel very comfortable. Remember. . Say these statements to yourself while you are in bed. I feel so relaxed. The temperature is perfect in the room right now. I love sleeping peacefully. If you can change your focus from your INSOMNIA PROBLEM to how you WANT to feel and what you want. relaxing. but at this point. I love how quiet it is in my room. the Law of Attraction is always working. You need to be able to focus on what you want instead of what’s preventing you from sleeping. Here is a Law of Attraction exercise that I absolutely love. When you work too hard to cure your insomnia. My mind is calm and peaceful now. If you would like to tap while using these statements. you’ll get more of it. Now that EFT has relaxed you and allowed you to reduce the level of anxiety. My eyelids feel heavy and relaxed. you can and will fall into a deep sleep. meaning that your energy and vibration is what you are communicating to the Universe. My pillow is very comfortable. I feel lighter already.be able to go back to sleep! When you keep trying to get rid of your anxiety. the EFT has already relaxed your energy system and changed your vibration so it’s not necessary to tap any more. you will not be able to escape it. and comfortable. I appreciate knowing I can sleep deeply and calmly. I appreciate how comfortable my bed feels to me. start focusing on what feels good. your attention on the problem backfires. 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. 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. So if you are focused on this insomnia problem when you go to bed. I appreciate knowing my body is so strong. go ahead.

Feel free to choose other statements. Notice how your focus is entirely on what’s good. The point is. comfortable. and calming. All my muscles feel relaxed and calm right now. I love knowing my body welcomes a good night's rest. I love knowing I am able to fall into a deep sleep. restful sleep! . 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! May EFT and this advice help you use EFT to treat your insomnia and enjoy many nights of blissful. you are in an emotional position to focus on what you want and what IS comfortable about being in bed. I love it when falling asleep is easy. after doing EFT. I feel ready to fall asleep. peaceful.