Nick Ortner's Blog, page 4

Self-Esteem vs Self-Confidence: Understanding the Key Differences and How to Cultivate Both

While often used interchangeably, self-esteem and self-confidence are actually distinct aspects of how we view, value, and believe in ourselves. Understanding the difference between self-esteem vs self-confidence can support our own personal growth and emotional wellbeing. 

Let’s explore what makes each unique, how they interact, and most importantly – how you can build both.

What is self-esteem?

Self-esteem refers to your overall sense of self-worth and how much you value, appreciate, and love yourself. It’s the foundation of how you view yourself and your place in the world. Think of self-esteem as an internal measure – it’s about who you are at your core, not what you can or cannot do.

Key characteristics of high self-esteem:

An inherent sense of worthinessFeeling deserving of love and respectBelieving in your fundamental value as a personAcceptance of yourself, including both strengths and weaknessesA stable sense of self that isn’t heavily dependent on external achievementsFeeling enough, exactly as you areWhat is self-confidence?

Self-confidence, on the other hand, is your trust and belief in yourself and your abilities. It’s more situational and behavior-based than self-esteem, and can relate to your ability to perform specific tasks or handle certain situations. You might be highly confident in some areas of life while feeling less confident in others.

Key characteristics of high self-confidence:

A strong belief in your ability to handle challengesTrust in your skills and decision-makingWillingness to take calculated risks and try new thingsUnderstanding that mistakes are opportunities for growthRealistic assessment of your capabilities in different areasFeeling capable of learning and adapting to new situationsSelf-esteem vs self-confidence: the key differences 

Understanding the difference between self-confidence and self-esteem can help you identify which areas you might want to work on in your own life. Here are the main differences:

Focus and FoundationSelf-Esteem: Focused on your inherent worth and value as a person (“I am enough”Self-Confidence: Focused on external abilities and competence in certain areas (“I can do this”) Source Self-Esteem: Often forms in early childhood through relationship dynamics and life experiences Self-Confidence: Develops through trial and error and demonstrated abilities, learning from both successes and challenges ExpressionSelf-Esteem: Shows up in how you feel about yourself, and how you advocate for yourself in lifeSelf-Confidence: Shows up in how you approach and  handle specific situations Areas of ImpactSelf-Esteem: Influences your overall sense of worthiness and life satisfactionSelf-Confidence: Affects your performance and actions in particular areas Growth and DevelopmentSelf-Esteem: Strengthens through self-reflection, emotional healing, addressing your inner critic, and building a positive and loving relationship with yourselfSelf-Confidence: Builds through taking action, gaining experience, learning new skills, and developing competence in specific areas

Both self-esteem and self-confidence can be developed and strengthened at any time in your life. With dedication and the right tools, you can build both qualities to create a more fulfilling and empowered life.

How self-esteem and self-confidence work together

While distinct, self-esteem and self-confidence can often influence each other and reinforce each other in powerful ways. 

High self-esteem can make it easier to develop confidence in new areas, as you’re more willing to take risks and learn from mistakes when you value and love who you are (regardless of the outcome). Similarly, developing confidence in various areas can contribute to a stronger sense of self-worth as you feel more competent and capable in your life.

However, it’s possible to have:

High self-confidence but low self-esteem (competent at various tasks while still feeling unworthy at your core)High self-esteem but low self-confidence (knowing your worth while still doubting specific abilities or skills)Building both self-esteem and self-confidence

The empowering truth is that both self-esteem and self-confidence can be developed and cultivated at any stage of life. Here are proven strategies for each:

For Building Self-Esteem:

Practice self-acceptance and self-compassionChallenge negative self-talk and address your inner criticSet healthy boundaries in relationshipsFocus on personal values rather than achievementsWork through limiting beliefs about your worth like “I’m not enough” with techniques like EFT Tapping (try this “You Are Enough” Tapping meditation now!)

For Building Self-Confidence:

Set and work towards small goalsStep gradually out of our comfort zone to learn new skillsCelebrate your successes, big and smallPractice persistence in areas where you still feel a beginnerUse confidence-building techniques like Tapping

One particularly effective approach is building self-esteem and self-confidence with EFT (Emotional Freedom Techniques) Tapping. This mind-body helps release limiting beliefs and emotional blocks while building new, more empowering patterns of thinking and behavior.

Many people find EFT Tapping to help them transform their relationship with themselves, allowing them to cultivate greater self-worth and to step out of their comfort zones to build confidence in different areas of their lives.

When to seek support

If you’re struggling with low self-esteem or self-confidence, know that you’re not alone. And seeking help is a sign of strength, not weakness! Consider working with a mental health professional who can provide guidance and tools tailored to your specific needs.

The Tapping Solution App also offers guided sessions specifically designed to boost both self-worth and self-confidence, allowing you to work on building both aspects of self-worth in the comfort of your own home. In fact, building confidence and self-esteem is one of the top reasons people use The Tapping Solution App!

Get Started For Free
Try the Tapping Solution App and lower stress in under 10 minutes


Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace
















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Get Started For Free
Try the Tapping Solution App and lower stress in under 10 minutes


Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace
















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Self-esteem vs. self-confidence: the bottom line

While self-esteem and self-confidence are different, both play crucial roles in our emotional wellbeing and fulfillment in life. 

Understanding these differences can help you identify areas for growth for you, personally, and it can also help you choose the most effective strategies for your own personal development. 

Remember, building healthy self-esteem and self-confidence is a journey – be patient with yourself as you grow and develop both qualities over time. With dedication and the right tools, you can develop both stronger self-esteem and greater self-confidence, creating a more fulfilling and empowered life.

And don’t forget, EFT Tapping is an extremely powerful tool to support you on this journey. Download The Tapping Solution App to try some of these sessions in the app today:

Until next time… Keep Tapping!
Nick Ortner

P.S. Have you noticed differences between your self-esteem and self-confidence in various areas of your life? Share your experiences in the comments below.

The post Self-Esteem vs Self-Confidence: Understanding the Key Differences and How to Cultivate Both appeared first on The Tapping Solution.

Related posts:The Tapping Solution Sneak Peek! – Chapter 7: Releasing Physical PainLearning When to Slow DownCelebrate!

Tapping World Summit 2025

2024 marks our 17th Annual Tapping World Summit! It’s been 16 years since we at The Tapping Solution launched our first summit.

Our goal from the beginning was to make each year better than the last. This year is no exception, and we’ve got some special presentations in store for you in a video interview format!

That’s right! We’re continuing with this popular trend, so instead of just listening to the guest interviews, you’ll be able to see Jessica and the presenters in video.

Do you know what makes our Tapping World Summits so popular? It’s because for 10 days out of the year, we bring in some of the TOP MINDS in the fields of EFT and personal development to guide you towards improving nearly every area of your life!

And it’s all FREE!

Emotional Freedom Techniques, also known as EFT or simply “Tapping,” has been scientifically proven to provide relief from stress, anxiety, chronic pain, emotional problems, addictions, fears & phobias, PTSD (post-traumatic stress disorder), and so many other conditions.

Tapping is also a very effective tool for attracting abundance, losing weight, manifesting your goals & desires, healing relationships, and attaining inner peace.

If you are asking yourself, “What is EFT Tapping?” or “How can one technique do so much?” then jump on over to our Tapping 101 page to learn some of the basics.

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What Is the Tapping World Summit 2025?

February 24th, 2024 – March 5th, 2024

The Tapping World Summit 2024 is a Virtual Online Event presented by The Tapping Solution, produced by myself, Nick Ortner, and hosted by my sister Jessica Ortner.

This incredible online event is about providing you with a better understanding of Tapping while expanding your consciousness to new levels in the areas of personal peace, physical health, abundance, overcoming mental barriers, and relief from the emotional effects of past traumas or events.

Over 3 million people have attended the previous 16 Tapping World Summits, with attendance growing each year, and reaching over 600,000 just last year alone!

The event itself will run for 10 consecutive days from Monday, February 24th through Wednesday, March 5th featuring two 100% content-only presentations each day, along with calming Tapping Meditations and insightful bonuses.

These free sessions are available for a FULL 24 HOURS after their initial broadcast. The reason I structure the event this way is that I want everyone to be able to access this information, regardless of time zone or financial ability. It’s all available for FREE, with the option to purchase the recorded event sessions for you to watch and tap along with as many times as you want.

Some of these sessions from our Tapping World Summits are SO powerful that I listen to and watch them over and over again! They really are that good!

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REGISTRATION IS NOW OPEN

Join 20 of the world’s leading EFT Tapping Experts in this FREE Online 10-Day Event starting February 24th, 2024

Register for the 17th Annual Tapping World Summit Today!

Discover how one simple tool can change your entire life during this free online event!
















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Until next time…

Keep Tapping!

Nick Ortner

The Tapping World Summit 2025 is a 10-day Virtual Online Event presented by The Tapping Solution and hosted by New York Times bestselling authors, Nick Ortner and his sister Jessica Ortner.

The post Tapping World Summit 2025 appeared first on The Tapping Solution.

Related posts:What’s Possible for 2012? What if…Multiple Sclerosis Fatigue Can Be Helped by Tapping – A Look at the ResearchShort Meditation for Anxiety: Quick Tapping Techniques for Instant Calm

The Evolution of Energy Medicine: An Interview with Pioneer Dr. Eric Leskowitz

For over three decades, Dr. Eric (Rick) Leskowitz has been at the forefront of integrative medicine, exploring the fascinating intersection between conventional Western medicine and energy-based healing approaches. 

I was fortunate enough to sit down with Dr. Leskowitz for a one-on-one conversation about the evolution of energy medicine, including how techniques like EFT Tapping are transforming our understanding of what’s possible. 

Our discussion covers everything from the historical resistance to energy-based therapies to his vision for a future where conventional and integrative approaches work hand in hand. 

This is truly an interview you don’t want to miss!

Introducing Dr. Eric Leskowitz

Dr. Eric (Rick) Leskowitz is a psychiatrist and integrative medicine specialist with over three decades of experience in the field of mind-body medicine. He is known for his work in energy psychology and his dedication to exploring the connections between mental, physical, and energetic healing, and he has been a leading voice in understanding how emotions, thoughts, and energy fields influence well-being. 

Dr. Leskowitz is the director for the Integrative Medicine Task Force at Spalding Rehabilitation Hospital and has authored numerous articles and books on healing modalities. His latest book is called “The Mystery of Life Energy,” which can be found here.

Listen now to this exclusive interview

In this compelling interview with Dr. Eric Leskowitz, you’ll learn:

Why there’s been such a long history of conventional institutions fighting against energy-based therapies – and how that’s finally starting to changeWhat it took to finally bring energy medicine techniques like Tapping more into the mainstream What terms like “energy” and “biofield” really meanIncredible real-life stories that will leave you feeling inspired and excited about the possibilities of mind-body healingThe power of shifting from an “either/or” mindset to a “both/and” mindset when it comes to conventional and integrative approaches to healthRick’s vision for the future, where there’s more acceptance and freedom around energy medicine

https://ts-podcasts.s3.us-east-1.amazonaws.com/Final/TTS-Podcast_Rick-Leskowitz_NO_INTRO.mp3
To stay connected with Rick’s work, go to www.TheMysteryOfLifeEnergy.com. There, you’ll find ample resources to help you dive deeper into this compelling topic.

About Dr. Leskowitz’s New Book

If you’re intrigued by the ideas discussed in this interview, I highly recommend checking out Dr. Leskowitz’s latest book, “The Mystery of Life Energy”. 

In it, he dives deeper into why Western medicine is the world’s only healing tradition that doesn’t acknowledge the existence of an invisible healing energy or life force – and what we’ve been missing because of this blind spot.

Enhanced by 79 illustrations, charts, and photos, the book describes his personal journey from science nerd to energy adept, and what he discovered along the way.

I personally really enjoyed this book. It taught me so much that I didn’t know about the evolution of mind-body medicine, the energetic body, and so much more. 

I found it to be incredibly fascinating, and I hope you’ll check it out!

Until next time… Keep Tapping!
Jessica Ortner

The post The Evolution of Energy Medicine: An Interview with Pioneer Dr. Eric Leskowitz appeared first on The Tapping Solution.

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7 Fun Mindful Breathing Exercises for Kids: Simple Ways to Help Children Find Calm

Are you looking for ways to help your child feel calmer, more focused, and better able to handle big emotions? Mindful breathing exercises can be a game-changer for kids – helping them self-regulate, reduce anxiety, and learn tools for finding peace within when the external world feels hard. 

Let’s explore some simple, engaging breathing techniques designed specifically for children.

Why mindful breathing for kids is so important

Before diving into the exercises, let’s understand why mindful breathing for kids matters. When children learn to focus on their breath, they develop a powerful tool they can use anytime, anywhere to:

Calm down when feeling overwhelmed or anxiousImprove focus and concentrationBetter manage strong emotionsReduce stress and tensionFall asleep more easilyBuild self-awarenessFeel more grounded and centeredBuild emotional regulation tools they can turn to throughout their lives as they grow into adults

The best part? Our breath is with us always – through every up and down of life. 

Mindful breathing is completely free, requires no special equipment, and can be done anywhere – at home, at school, or on the go. So it’s the perfect tool to learn and use no matter what life throws your way. 

7 Mindful Breathing Exercises Perfect for Children1. Balloon Breath

How to do it:

Have your child place their hands on their bellyAsk them to imagine their belly is a big balloonWhen they breathe in, tell them to imagine the balloon filling up (as their belly expands)When they breathe out, have them imagine the balloon deflating (as their belly falls)Guide them slowly through 5-10 gentle balloon breaths2. Stuffed Animal Breathing

How to do it:

Have your child lie down and place their favorite stuffed animal on their bellyAsk them to focus on making their stuffed animal rise and fall gently with each breathGuide them to take slow, steady breaths, watching their furry friend go up and down each timeContinue for a few minutes, or until they feel calmer3. Rainbow Breath

How to do it:

Have your child raise their arms up as they inhale, making a rainbow shapeAs they exhale, have them lower their arms back downOptional: Have them imagine adding a different color to the rainbow with each breathRepeat 5-7 times4. Hot Chocolate Breath

How to do it:

Ask your child to pretend they’re holding a cup of hot chocolateHave them smell the imaginary chocolate with a deep inhale through their noseThen have them cool it down with a gentle exhale through their mouthRepeat 3-5 times5. Five Finger Breathing

How to do it:

Have your child hold up one hand, spreading their fingers wideUsing their other hand’s pointer finger, have them trace up their thumb while breathing in, and down the other side while breathing out (alternatively, you can be the one to trace)Continue for each finger, moving from one finger to the nextRepeat going back the other way towards the thumb if desired6. Snake Breath

How to do it:

Ask your child to take a deep breath in through their noseThen, ask them to make a hissing sound as they breathe out slowly through their teeth, imagining that they are a snake.Make it a fun challenge to make the snake’s hiss last as long as possibleRepeat 3-4 times7. Flower and Candle Breath

How to do it:

Have your child pretend they’re holding a flower in one hand and a candle in the otherAsk them to smell the flower in one hand with a deep inhaleAsk them to blow out the candle in the other hand with a gentle exhaleRepeat 5 timesWhen to use these breathing exercises

These mindful breathing exercises for kids work great:

Before bedtime to help with sleepDuring homework time to improve focusWhen feeling overwhelmed, anxious, mad, or sadAs part of a morning routineDuring transitions between activitiesAny time your child needs to find calm

For additional support in helping your child manage emotions and find calm, consider exploring Tapping for kids, another powerful tool that combines well with mindful breathing. Tapping is effective for everything from child anxiety to helping kids sleep better – and it’s well worth your while to explore!

This guided Tapping video for kids (led by a kid so it’s relatable!) is a great starting point. We have many sessions like these in The Tapping Solution App, where you and your child can explore a vast library of sessions from “Confidence for Kids” to “When Facing a Tough Challenge: Problem-Solving Quick Tap.”

Plus, Tapping is great for parents, too! Give a simple Tapping for Anxiety exercise a try – and see how it feels for yourself!

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

Tips for success with mindfulness breathing for kids Set aside some time every day. Children are very accustomed to doing things every day on a routine schedule, starting from their days as an infant. Breathing time can become just like meal time, brushing teeth time, or nap time, so they’ll get into a habit of practicing it. Have a special “breathing space.” Children associate their environment with specific activities. The crib is for sleeping, the high chair is for eating, the potty is for using the bathroom, and so on. A big fluffy pillow, a furry soft blanket, a colorful corner of their room, or a cozy sitting chair works great for a designated “breathing space.” Make it fun. We all know how quickly new habits fizzle out when they seem like hard work. And for children especially, you want to make sure that learning how to breathe mindfully is fun! The goal is to make it relaxing and enjoyable, not just another chore. That’s why so many of the breathing exercises for kids listed above use imagination and elements of play. Practice it yourself. Children learn by mimicking those around them, so why not set a good example? As a parent, teacher, or anyone who works closely with kids, using mindful breathing techniques yourself to release stress and other built up emotions won’t just provide a good example to follow, it will also do wonders for your own relaxation too. Ask your kids better questions. A part of mindful breathing is actually focusing on those negative emotions you want to release, while bringing in those positive emotions you’d like to feel. So for children, a big part of that is asking them the right questions.

For example, instead of asking, “How was your day today?” try asking more questions like, “What was the most exciting part of your day? Is there one thing that made you feel sad or angry today? When that bad thing happened, how did it make you feel? If you could change one thing today that would make you feel better, what would it be?”

Questions like these will not only encourage them to identify the parts of their day to practice mindful breathing with, it will also help to develop your child’s emotional intelligence, communication skills, self-esteem, and adaptability.

Include some props. To add to the fun of teaching children how to breathe mindfully, include things like pinwheels, bubbles, wind chimes, or a stuffed animal “breathing buddy” they can practice with. Adding in sensory stimuli (sounds, colors, movement, touch, etc.) helps to associate the practice of mindful breathing with making things change.  Offer some positive incentives. There will probably be days when it will be difficult to help your child to practice mindful breathing, so occasionally offering a positive reward like their favorite piece of fruit or extra playtime before bed will do the trick! Have your kids measure their feelings before and after breathing. Just like we do with the practice of EFT Tapping, you can have your kids measure their feelings before and after the breathing exercise. If they are feeling sad, ask them on a scale of 1-10 how sad they feel. Or if they don’t know numbers yet, have them measure with their hands. This can help them become aware of how breathing can change how they feel. Give lots of encouragement. Everyone thrives on encouragement, especially children! Let them know they’re doing great, even if it takes some time to get into the habit of mindful breathing.  Pick up a copy of my book, My Magic Breath: Finding Calm Through Mindful Breathing. Books are a wonderful way to teach children how to do lots of things, and I just love writing children’s books. “My Magic Breath: Finding Calm Through Mindful Breathing” was created just for this purpose. With co-author Alison Taylor and beautifully illustrated by Michelle Polizzi, this picture book will help your child find a sense of calm through the magic of mindful breathing.

You can also explore our other kids books and resources on Tapping for parents, children, and teenagers here.

Make mindful breathing a daily habit

Remember, like any skill, mindful breathing takes practice. Start with just a few minutes a day and build from there. With consistency and patience, these exercises can become valuable tools your child can use throughout their life for better health and wellbeing.

Want guided support? Try our free Tapping meditations designed specifically for children in The Tapping Solution App, including all sorts of calming techniques designed just for young minds.

Until next time… Keep Breathing (and Tapping)!

Nick Ortner

The post 7 Fun Mindful Breathing Exercises for Kids: Simple Ways to Help Children Find Calm appeared first on The Tapping Solution.

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Lack of Self-Confidence: 12 Key Signs and Expert Tips to Overcome It

Do you often feel like you’re not good enough? Find yourself constantly doubting your abilities? Hesitate to speak up before meetings or question every decision you make? If these experiences sound familiar, you might be dealing with a lack of self-confidence – and it’s holding you back from living your fullest life.

In this comprehensive guide, we’ll explore not just what a lack of self-confidence looks like, but more importantly, the practical, science-backed strategies that can help you take back control and live your life with the self-assurance you deserve.

Understanding lack of self-confidence: what does it really mean?

When you lack self-confidence, it’s more than just occasional self-doubt. It’s a persistent pattern of uncertainty about your worth, abilities, and place in the world. 

Lack of self-confidence can affect every aspect of your life – from relationships to career opportunities. Think of it as an invisible filter that colors every experience, often distorting reality in ways that reinforce feelings of inadequacy and uncertainty. 

The good news? Once you recognize these patterns, you can begin to change them and start your journey of building greater self-confidence.

Building self-confidence isn’t about becoming a different person – it’s about uncovering the capable, worthy person you’ve always been.

12 signs you’re lacking self-confidence

How do you know if you have no self-confidence? Here are the key signs to watch for:

1. Your inner critic works overtimeThat nagging voice in your head constantly picks apart your actions and questions your every moveYou replay conversations or events, focusing on what you “should have” said or doneSmall mistakes feel like major failures, but you have a hard time celebrating yourself for accomplishments2. Decisions feel like mountainsYou struggle with even minor choices due to self-doubtYou can research every option and seek everyone else’s opinion, yet still feel unsureThe fear of choosing “wrong” keeps you stuck in analysis paralysis3. “Sorry” has become your default settingYou apologize for things that aren’t your faultBasic needs feel like impositions on othersHaving an opinion seems like an offense waiting to happen4. Social situations drain your energyYou feel uncomfortable in group settingsYou rehearse basic interactions in your head beforehand, and replay them over afterwardThe thought of networking makes your stomach churn5. Playing it safe is your comfort zoneNew opportunities feel more threatening than excitingYou’ve mastered the art of flying under the radar“What if I fail?” stops you before you start6. Others’ needs often come firstYour calendar reflects everyone’s priorities but your ownSaying “no” feels almost impossibleYour true opinions often stay buried under layers of agreeability7. Your body tells the storyYour shoulders curl inward like a protective shieldYou speak quietly or hesitantlyYou display nervous body language8. Perfectionism is a familiar friendGood enough never feels good enoughYou go over and over projects, wanting to get everything just right You’re never satisfied with your achievements9. Compliments are hard to takePraise makes you physically uncomfortableYou immediately counter positive feedback with self-deprecation“They’re just being nice” is your go-to response10. You can’t help but constantly compareYou measure yourself against others all the timeYou focus on others’ successes while minimizing yoursYou can’t help but think about your inadequacies when seeing others’ achievements11. Fear of judgment rules your lifeYou feel constantly watched or evaluatedYou assume others are as critical of you as you areYou avoid sharing ideas or perspectives out of fear of being criticized12. You feel like an imposterYou feel like you’ve somehow fooled everyone, despite achievementsYour low self-confidence makes you attribute success to luckYou fear being exposed as inadequate, and are always waiting for the other shoe to drop

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

8 proven ways to overcome lack of self-confidence1. Try EFT Tapping

EFT (Emotional Freedom Techniques) Tapping is a powerful tool for addressing self-confidence issues. This mind-body approach involves gentle tapping on specific acupressure points – a process which helps send calming signals to the brain and body. 

This technique can be particularly powerful for reducing anxiety, releasing critical self-talk, and addressing limiting beliefs about ourselves and our worth. Many people who try Tapping report feeling more empowered, self-assured, and confident in themselves, their abilities, and their decisions.

This video on Tapping for self-esteem and confidence is a great place to start if you want to give it a try!

2. Challenge negative self-talk

Start noticing your inner dialogue and actively challenge critical and judgmental thoughts. Replace self-critical statements with more balanced, reasonable ones. For example, instead of “I always mess up,” try “I’m learning and improving every day.”

3. Build confidence through action

Rather than waiting to feel confident before acting, use action to build confidence. Building confidence through action starts with small wins. Start tiny – send that email, make that call, share that idea. Each small win creates evidence that counters your lack of self-confidence and builds momentum for bigger challenges.

4. Practice self-compassion

Self-compassion is one of the key elements to self-confidence. But how do you start with self-compassion if this isn’t familiar territory for you? Start by asking yourself how you would respond to a good friend going through whatever you are going through. What would you say to them? What would you remind them of if they were feeling bad about themself? 

5. Create a physical confidence practice

Your body influences your mind more than you might think. Develop a daily practice that makes you feel physically strong and capable – whether that’s yoga, weightlifting, or simply standing tall for two minutes before important moments. Embody confidence physically, and notice how it changes how you feel internally, too.

6. Develop new skills

Learning new skills boosts competence and confidence. Choose something you’re interested in and commit to regular practice. Remember, everyone starts as a beginner, so it’s okay to be bad at something at first. As you allow yourself to stumble through the process and figure it out, you’ll remind yourself that you are capable of learning, growing, and finding your way no matter what.

7. Focus on physical well-being

If you’re lacking self-confidence, exercise regularly, maintain good posture, and dress in ways that make you feel good. Physical stress can impact confidence and all areas of your life, so prioritize self-care and find ways to release stress regularly so you can come back to balance.

8. Seek support

Surround yourself with people who believe in you before you fully believe in yourself. Their confidence in you can help bridge the gap while you’re building your own. Consider working with a therapist or counselor, joining a support group, or confiding in trusted friends. Sometimes, professional guidance can help you build confidence more effectively.

Moving forward: building lasting self-confidence one step at a time

With consistent practice and the right tools, particularly powerful techniques like EFT Tapping for self-doubt, you can develop the kind of authentic confidence that transforms every area of your life.

Ready to start moving from no self-confidence to stronger self-confidence than ever before? 

Download The Tapping Solution App today to access guided Tapping meditations specifically designed to boost self-confidence and help you feel more at ease as you navigate the ups and downs of life. You might be surprised how quickly you can begin to shift those old patterns of self-doubt and step into a more empowered, self-assured version of yourself!

We’ve also got plenty of resources on Tapping for body confidence and weight loss, if that’s an area you struggle in!

Do you struggle with low self-confidence? Share your experiences in the comments below. Let’s support each other on this journey to greater confidence and self-assurance.

Until next time… Keep Tapping!
Nick Ortner

P.S. Which of these signs of lacking self-confidence resonated most with you? Share your experience in the comments below – your insight might help others recognize and begin to change their own patterns.

The post Lack of Self-Confidence: 12 Key Signs and Expert Tips to Overcome It appeared first on The Tapping Solution.

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Best Meditation Apps for Anxiety: Expert Reviews & Top Picks

If you’re struggling with anxiety or stress, finding the right meditation app can be a game-changer for your mental health. But with so many meditation apps available today, how do you know which one will actually help calm your racing mind and provide the anxiety relief you’re looking for? After extensively testing the most popular meditation apps and analyzing thousands of user reviews, we’ve compiled this comprehensive guide to help you find the best meditation app for anxiety. 

We’ll explore what makes each app unique, examine their effectiveness for anxiety relief, and help you choose the perfect option for your needs.

Quick Picks: The Best Meditation Apps for Anxiety

For those wanting quick recommendations, here are our top picks:

Best Overall: The Tapping Solution AppBeginner-friendly meditation technique that reduces anxiety fast Proven to reduce anxiety by 41% in 9 minutesExtensive library of anxiety-specific contentA revolutionary method backed by 300+ clinical studies and used by healthcare professionals worldwide Runner-Up: HeadspaceGood general introduction to meditation Structured, course-based learning pathFun, engaging animationsBasic anxiety content Best Audio Experience: CalmCelebrity-narrated meditations and sleep storiesHigh-quality soundscapesLimited anxiety-specific contentDaily mindfulness programming Best for Variety: Insight TimerWorld’s largest meditation library (100,000+ sessions)10,000+ teachers with different styles and approachesActive global meditation communityLive events and group meditations

Let’s dive deeper into what makes each app unique and how they can help with anxiety relief.

The Tapping Solution App: The Most Effective, Revolutionary App for Anxiety Relief

The Tapping Solution App stands head and shoulders above other meditation apps when it comes to anxiety relief. 

While traditional meditation apps ask you to sit quietly when feeling anxious, this app introduces something fundamentally different: a scientifically-proven technique called EFT (Emotional Freedom Techniques) Tapping that combines principles of traditional Chinese acupressure points with modern psychology for quick, powerful results.

When you tap on these meridian points (the same used in acupuncture for thousands of years) while acknowledging your anxiety, you’re actually sending direct calming signals to your brain’s stress center, the amygdala. This helps deactivate the fight-or-flight response that drives anxiety, something traditional meditation can take months to achieve.

Tapping gives you a way to actually calm the waves of anxiety that run through you – addressing it on a nervous system level. This active approach explains why users see such dramatic results, and fast!

Why It’s Our #1 Pick for Anxiety:

Proven Results: Users report an average 41% reduction in anxiety after just one 9-minute session.Quick Relief: The act of Tapping gives you something tangible to do when anxiety strikes and helps interrupt anxiety patterns instantly! Most users report significant relief in the first session, and many sessions are just 2-5 minutes long.Science-Backed: Research shows Tapping reduces cortisol (stress hormone) by 43% in one hourTargeted Support: The comprehensive library offers specific solutions for different types of anxiety (social, health, financial, fears and phobias, etc.)Easy to Use: Clear visuals guide you through the Tapping process. While many people find traditional meditation methods difficult as beginners, Tapping is easy to learn and use right off the bat. Holistic Solution: Addresses anxiety on the physical, emotional, mental, and even energetic level. Tapping helps release stress from your body, let go of anxious anxious thoughts, repattern anxiety-driving behaviors, and reprogram limiting beliefs. Self-Empowering: The resources within this app (including meditations, courses, challenges, series, audiobooks, and more) teach you how to implement this technique yourself in your daily life – whenever and wherever you need relief. 

Popular Anxiety-Specific Features in the App:

Releasing Anxiety meditation (proven effective over 1M+ uses)Quick 2-5 minute sessions to find relief fast when anxiety hitsSocial Anxiety support seriesStop a Panic Attack session5-Day Anxiety Relief Series

What Users Are Saying:

“The best meditative app I’ve found this year. Tapping really does work. Feel less anxious & happier in less than 10 minutes!”

-Vanessa

“I cancelled Headspace after I started using yours! Helps my anxiety so much”

-Lauren

“Best of it’s kind. I’ve tried meditation/nervous system regulation apps and this is hands down my favorite. It’s so user friendly and packed with everything I’m here for.” 

-Perfectsadie

“This is the best app I’ve ever downloaded. Worth every penny because it actually works!” 

-rtn722

“Your app has saved my life – no joke. It has saved me numerous hospital trips for panic attacks. I calm down before the session is even over.” 

-Linds

“This method is helping me immensely with regard to stress & anxiety, sleeping better… do this for you!” 

-Kevin

“I’ve made massive improvements with my anxiety in only 24 hours of Tapping.” 

-Chris

Alternative Apps: How They CompareHeadspace

Headspace excels at teaching meditation fundamentals through an approachable, structured program. While Headspace offers a polished user experience, well-structured courses, and provides a solid foundation in mindfulness practices, its approach to anxiety is more general. 

Overall, the app excels at teaching meditation basics but lacks the targeted anxiety relief of The Tapping Solution App.

Pros:

Step-by-step instruction for meditation basicsWell-designed interface with playful animationsProgressive courses build skills graduallyClear introduction to mindfulness practices

Cons:

Not always beginning friendly Can take longer to see resultsBasic anxiety content compared to a more specialized appLots of paths to take, but hard to find what’s right for youCalm

Known for its high-production value and celebrity collaborations, Calm offers a premium audio experience but provides less specialized anxiety support.

Pros:

Celebrity-narrated meditationsStudio-quality nature sounds and soundscapesDaily meditation programsExtensive, popular sleep content

Cons:

Basic anxiety support toolsOverwhelming amount of optionsTraditional meditation methods can be difficult for beginnersLimited mind-body integrationInsight Timer

With the world’s largest meditation library, Insight Timer offers endless options for exploration. However, this variety comes with both benefits and challenges. While there is something for everyone in this library, it does require more effort to find quality content for anxiety relief.

Pros:

Extensive free contentDiverse teaching styles and approachesLive group meditations and community elementRegular new content additions

Cons:

Inconsistent qualityOverwhelming selectionLack of structured supportTime-consuming to find ideal contentWhy Choose The Tapping Solution App for Anxiety?

The Tapping Solution App distinguishes itself through its unique combination of meditation and EFT Tapping. Here’s why it’s the superior choice:

While each app offers meditation content, The Tapping Solution App provides unique advantages for anxiety relief:

Easier to Use, with Faster ResultsTraditional meditation apps may take weeks to show effects – and many users find meditation difficult to masterThe Tapping Solution App users (even complete beginners!) report significant relief in the first session. The Tapping technique is easy to learn and use right awayAverage 41% anxiety reduction in just 9 minutesScientific Validation and Professional RecognitionFeatured in peer-reviewed medical journalsUsed in clinical settings by doctors, psychologists, and wellbeing expertsReduces cortisol (stress hormone) by 43%Supported by over 300 research studiesSpecialized Anxiety Support100+ anxiety-specific sessionsDifferent solutions for various anxiety typesTools for immediate panic reliefTargeted approach vs. general meditationActive EngagementInteractive rather than passiveCombines physical and mental techniquesGives you something concrete to do when anxiety shows upEmpowering self-help approachMind-Body ApproachThis technique actively calms your nervous system, addressing anxiety from a true mind-body perspectiveLong-Term ResultsWhile providing immediate relief, Tapping allows you to create new neural pathways so you can find long-term relief from anxiety Getting Started with The Tapping Solution App

Ready to try the most effective meditation app for anxiety? Here’s how to begin:

Download the Tapping Solution App (free on iOS and Android)Start with the “Releasing Anxiety” meditation to learn the ropes and feel results fastTrack your anxiety levels before and afterExplore other anxiety-specific meditations, like Quick Taps for immediate relief, the 5-Day Anxiety Relief Series, or Help Me Stop Overthinking sessionsJoin the supportive communityConsider upgrading for full access to all anxiety-related content and more

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

Conclusion: The Clear Choice for Anxiety Relief

While each meditation app offers unique benefits, The Tapping Solution App emerges as the clear winner for anxiety relief. 

Traditional meditation apps offer valuable relaxation tools, but The Tapping Solution App provides something fundamentally different: a scientifically-proven way to actively reset your nervous system and create lasting anxiety relief.

By combining ancient wisdom about meridian points with modern understanding of neuroscience and psychology, Tapping offers a comprehensive solution that addresses anxiety at its root – in both mind and body. 

Its revolutionary approach, backed by extensive research and proven results, makes it the most effective choice for anyone seeking real anxiety relief at their fingertips!

Until next time… Keep Tapping!

Nick Ortner

The post Best Meditation Apps for Anxiety: Expert Reviews & Top Picks appeared first on The Tapping Solution.

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EFT for Insomnia: How to Get Better Sleep with Tapping

Tossing and turning night after night… watching the clock tick by one minute at a time… feeling exhausted yet unable to quiet your racing mind… If you’re one of the millions struggling with insomnia, you know just how frustrating and depleting it can be when quality sleep feels impossible. But what if the solution to better sleep was literally at your fingertips? Enter EFT Tapping for insomnia – a gentle yet powerful technique that could transform your relationship with sleep, and help you finally get the peaceful rest you deserve.

What is EFT for insomnia?

EFT (Emotional Freedom Techniques) Tapping is a mind-body approach that combines elements of ancient Chinese acupressure with modern psychology. 

The process helps calm your nervous system, reduce stress hormones like cortisol, and create the relaxed state needed for restful sleep. 

Many people don’t realize that insomnia is often caused by being stuck in “fight-or-flight” mode – our body’s natural stress response. When this system is activated, your body believes it needs to stay alert and vigilant, making sleep nearly impossible. 

EFT Tapping helps break this cycle by sending calming signals directly to your brain’s stress center. Each time you tap, you’re helping your body shift from “fight-or-flight” into “rest-and-digest” mode – the state where deep, restful sleep becomes possible. Think of it as hitting the “off switch” for your racing mind and tense body. 

This technique can be particularly effective for insomnia because it addresses both the physical tension in your body and any thoughts, emotions, or beliefs that may be keeping you awake. Whether you’re worried about tomorrow’s meetings, replaying today’s events, or anxious about not being able to sleep, EFT provides a way to process these concerns and prepare your mind and body for rest.

Learn more about how Tapping works here.

How does EFT Tapping help with insomnia?

There are several ways that EFT can support better sleep:

Reduces stress and anxiety: A major cause of insomnia is stress-induced hyperarousal. Tapping has been shown to significantly lower cortisol levels and calm the nervous system, helping to break the cycle between stress and poor sleep.Quiets racing thoughts: EFT helps break the cycle of rumination and mental chatter that often prevents us from falling asleep.Releases emotional blocks: Unresolved emotions and past experiences can interfere with sleep. Tapping provides an effective way to process strong emotions and release what might be holding us back from relaxing into deep rest. Creates new sleep patterns: Regular Tapping practice can help reprogram your brain and body for improved sleep, so you can break the pattern of insomnia for good. Provides an immediate coping tool: When you can’t sleep, having Tapping as a go-to technique that you can do on your own, even from your own bed, puts you back in control.

Research supports the effectiveness of EFT for sleep issues. One study found that EFT Tapping helped improve insomnia symptoms in older adults. Another study with lawyers experiencing sleep disorders showed significant improvements after using EFT.[1,2]

EFT Tapping meditation for insomnia

Ready to try Tapping to help you sleep better? Here’s a simple insomnia EFT Tapping meditation that can help you quiet your mind and body and prepare for deep, restful sleep. 

It’s just under 10 minutes long, so it’s easy to incorporate into your evening routine! It teaches you the EFT Tapping words for insomnia you can use to feel the positive effects in just a matter of minutes!

This meditation has been played in The Tapping Solution App over 830,000 times. In the app, have people measure how much their mind is racing before bed before they do the meditation, and then again afterwards. On average, they see a 47% improvement! 

So give it a try, and let us know how it works for you!

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

Success stories: Real people using EFT for insomnia

“Tapping every night is a game changer. In 30 years of marriage, my husband has never seen me sleep so soundly! ” 

-Veronica

“ Tapping feels like a miracle to me. I still can’t believe how much it has helped me sometimes.  I suffered for 6 years straight with chronic insomnia and tried literally everything, including medications, which was the last straw and led me to try tapping. Within a few weeks of consistently tapping on insomnia with the use of this app, the insomnia went away. It has been gone for 6 months now” 

-Anonymous

“I have been doing the tapping app for one week and even though I was skeptical I feel so much better. I have had major insomnia for many years and I have been doing the sleep tapping videos before bed and the last two nights I slept like a baby. I am excited that I found a natural solution to help me feel better. ” 

-Vicki

“ My sleep is much deeper and so restful , my days are much better too. I wake up so refreshed and ready for the day.” 

-Annette

“In the last few days since I started Tapping I’ve been sleeping deeply and soundly.” 

-Sandra

Tips for using EFT Tapping for better sleep

Looking to use EFT Tapping for sleep problems like insomnia? Try these tips:

Create a Routine – Incorporate Tapping into your regular bedtime ritual, so you create a new, relaxing pattern your mind and body expect each night as bedtime approaches. Be Specific – When Tapping, try to target the specific thoughts or feelings keeping you awake. You can always adjust the wording in a Tapping meditation to be more specific to you.Stay Consistent – Practice regularly, not just on bad nights. Again, creating this sort of pattern can help rewire your brain away from insomnia, helping you unwind and prepare for sleep night after night.Combine with Good Sleep Hygiene – Use Tapping alongside other healthy sleep habits like avoiding bright lights before bed, avoiding late meals, and so on.Be Patient – Give your body time to develop new sleep patterns. The more you train your mind and body to settle into a deeply relaxing state, the easier it will be to shift into that state – even after stressful days!Tap Throughout Your Day – You don’t have to wait until bedtime to begin Tapping. Use EFT Tapping throughout the day to release stress and process difficult emotions or thoughts, so that when bedtime comes, you can settle in even easier. Ready to transform your sleep with EFT for insomnia?

If you’re tired of being tired, EFT Tapping offers a natural, effective approach to improving your sleep. 

Start with our guided Tapping meditation “Sleep Support: Quiet My Racing Mind” – it’s helped thousands find peaceful rest.

Want even more support? Download The Tapping Solution App today for a wealth of sleep-focused insomnia EFT Tapping meditations, including:

And be sure to check out our tips and tricks for making the most of our sleep content in the app.

Remember, better sleep is possible! With EFT Tapping, you have a powerful tool to help you get there.

Until next time… Keep Tapping!

Nick Ortner

Note: While EFT can be extremely helpful for sleep issues, please always consult with a healthcare professional about any serious or persistent insomnia concerns.

ReferencesLee JH, Chung SY, & Kim JW.. A comparison of Emotional Freedom Techniques–Insomnia (EFT-I) and Sleep Hygiene Education (SHE) in a geriatric population: A randomized controlled trial. Energy Psychology: Theory, Research, and Treatment 2015;7(1):1–8. doi:10.9769/EPJ.2015.07.01.JL.Christina D, Panagiotis K, Liza V, George CP. Stress Management for the Treatment of Sleep Disorders in Lawyers: Pilot Experimental Study in Athens, Hellas. J Sleep Disor: Treat Care 2016;5(2). doi:10.4172/2325-9639.1000171.

The post EFT for Insomnia: How to Get Better Sleep with Tapping appeared first on The Tapping Solution.

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Tapping Therapy and EMDR: Understanding How These Powerful Techniques Work Together

When it comes to healing from trauma, anxiety, or other emotional challenges, both EMDR (Eye Movement Desensitization and Reprocessing) and EFT Tapping have gained recognition as powerful therapeutic approaches. But did you know that these techniques can actually complement each other? Understanding how Tapping therapy and EMDR work and how these methods can be combined might just open new doors in your healing journey.

Understanding EMDR therapy

EMDR therapy, developed by Dr. Francine Shapiro in the late 1980s, is a psychotherapy treatment originally designed to alleviate distress associated with traumatic memories. 

During EMDR therapy sessions, the client focuses on a troubling memory, image, emotion, or sensation while simultaneously engaging in bilateral stimulation.

This bilateral stimulation can take several forms:

Side-to-side eye movementsAlternating hand tapsAuditory tonesTactile stimulation (like tapping on shoulders)Understanding EFT Tapping

EFT (Emotional Freedom Techniques) Tapping is a gentle yet powerful approach that combines elements of ancient Chinese acupressure with modern psychology. It involves using your fingers to tap on specific meridian points on the body while focusing on emotions or memories you want to process and release.

You can learn all about EFT Tapping here, but in short, Tapping helps calm the amygdala (the brain’s stress center) and regulate the nervous system. This makes it particularly effective for addressing trauma, anxiety, and other emotional challenges.

The role of Tapping in EMDR: a powerful combination approach

While EMDR and EFT Tapping are distinct approaches (you can learn more about EMDR vs. EFT Tapping here), they can work wonderfully together and are often used alongside each other for greater therapeutic effect.

Research shows both techniques are among the most effective treatments for PTSD in young people (with EFT helping PTSD in 10 sessions or less), and many practitioners prefer to use elements of both. 

This combined approach is sometimes referred to as EMDR Tapping therapy. Some practitioners even use something called the Gamut Point procedure, which combines aspects of both techniques for enhanced results.

How EMDR Tapping therapy works

EMDR Tapping therapy combines elements of traditional EMDR therapy with bilateral stimulation through Tapping. Tapping with your fingertips can create the same bilateral stimulation effect as eye movements, helping to process traumatic memories and reduce their emotional intensity.

In EMDR therapy, practitioners may use different Tapping points than the traditional meridian points used in EFT Tapping, and they may also focus more on creating an alternating left-right pattern that is a hallmark of the EMDR technique. 

The combination approach of Tapping with EMDR can be particularly effective because:

It engages multiple senses and forms of bilateral stimulationThe combination of visual, cognitive, and tactile elements can lead to more thorough processing of traumatic memoriesTapping provides tactile grounding during processingMultiple bilateral stimulation options allow therapists to adapt to individual client needsTapping can be more comfortable for those who struggle with eye movementsPeople can learn to use Tapping techniques for self-regulation between sessionsWho can benefit from Tapping therapy, EMDR, and the combined approach?

This combination approach of Tapping plus EMDR might be particularly helpful if you:

Have experienced trauma or PTSDStruggle with anxiety or phobiasExperience situation-specific anxiety such as test anxiety or social anxietyWant to improve your emotional regulationFeel stuck with traditional talk therapy Getting started with EMDR Tapping therapy

If you’re interested in exploring Tapping therapy, EMDR, or a combination of both, there are many resources to support you. 

Here are some steps to take:

Find a Qualified Practitioner: Look for a licensed therapist trained in both EMDR and EFT Tapping techniques. EMDR therapy should be conducted with a trained professional guiding you through the process.Learn to tap on your own: While EMDR is usually conducted by a trained therapist, you can start exploring the benefits of Tapping right now on your own! To get started,  learn the basics of EFT Tapping hereTry guided Tapping sessions: The Tapping Solution App offers guided Tapping sessions that can help you begin addressing anxiety, stress, and painful memories in a safe, supported way.

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

Your path to healing

Many people find great benefit in using both EMDR and EFT Tapping as part of their healing toolkit.

If you’re looking to explore new avenues for healing, or are feeling stuck in your current approach, giving Tapping therapy, EMDR, or a combination of both a try. It may be well worth your while!

Find a practitioner, download The Tapping Solution App, and see where this healing journey can take you. 

Until next time… Keep Tapping!
Nick Ortner

The post Tapping Therapy and EMDR: Understanding How These Powerful Techniques Work Together appeared first on The Tapping Solution.

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Tapping for Emotional Eating: How to Break Free from Emotional Eating with EFT

That empty bag of chips on your desk. The ice cream container that somehow became empty after a tough workday. The cookies that disappeared while processing a breakup. If your food choices are tangled up with your emotions, you’re facing one of the most common – yet least discussed – challenges of modern life. But here’s the thing: all those moments of turning to food for comfort, distraction, or relief can be transformed with a powerful tool called EFT Tapping for emotional eating.

In this comprehensive guide, we’ll explore how Tapping can help you break free from emotional eating patterns and develop a healthier relationship with food. Plus, you’ll get access to practical Tapping scripts you can use right away to start your journey.

What is Tapping for emotional eating and how does it work?

Before we dive into the Tapping techniques, it’s important to understand what emotional eating is and why Tapping can help.

Whether you’re dealing with stress, anxiety, loneliness, or boredom, food can become a way to numb, distract, or comfort yourself when uncomfortable feelings arise.

Here’s how it often works: 

Experience a difficult emotionTurn to food for comfort or distractionFeel temporary reliefExperience guilt or shame about eatingHave more difficult emotionsRepeat cycle

This cycle can escalate into more serious issues like binge eating disorder or other disordered eating patterns. But there’s hope – EFT Tapping provides a way to support yourself and break free!

EFT Tapping, a combination of ancient Chinese and modern psychology helps address emotional eating by:

Reducing stress and anxiety that may trigger emotional eatingProcessing difficult emotions without turning to foodBreaking the association between emotions and eating so you can create new, healthier patternsBuilding self-compassion and reducing guilt, shame, and self-judgmentAddressing root causes of emotional eatingEFT Tapping meditation for emotional eating: an easy script to follow

If you’re new to Tapping, you can learn the basics of EFT Tapping here. 

Before you begin with the meditation:

Take a moment to tune into any craving or urge to eat emotionally. Notice where you feel this urge in your body. If you can, identify what emotion is triggering the desire to eat.Rate the intensity of your urge to emotionally eat right now on a scale from 0-10 (with 10 being the most intense and 0 being no craving at all).Take a deep breath in and out, and then start Tapping on the side of the hand. Repeat the phrases in your mind or out loud.

Side of the hand:

Even though I feel this urge to eat, 

I deeply and completely accept myself.

Even though I sometimes use food to cope with how I feel, 

I give myself permission to breathe deeply and relax now.

Even though part of me finds temporary comfort in food,

I choose to be kind to myself,

And I’m open to exploring new ways of coping.

Eyebrow: This urge to eat my feelings

Side of the eye: Food makes me feel better

Under the eye: But only temporarily

Under the nose: Then I feel worse than before

Under the mouth: This pattern of emotional eating

Collarbone: Using food to avoid my feelings

Under the arm: I acknowledge this familiar pattern

Top of the head: And I’m open to creating a shift

Eyebrow: What am I really craving?

Side of the eye: What am I trying to avoid?

Under the eye: What do I really need right now?

Under the nose: Maybe it’s not about the food

Under the mouth: Maybe I need something else

Collarbone: Like comfort, love, or support

Under the arm: It’s safe to feel my emotions

Top of the head: I don’t need to cover them up with food

Eyebrow: I choose to be gentle with myself

Side of the eye: I’m learning new ways to process my emotions

Under the eye: I can slow down and pause

Under the nose: And ask myself what I really need

Under the mouth: This craving is a messenger

Collarbone: It’s helping me learn what I need… 

Under the arm: to take care of myself better

Top of the head: I choose to honor my true needs now 

Eyebrow: I choose to tend to myself with love and care

Side of the eye: I choose to nourish myself in healthy ways

Under the eye: I trust my body’s signals

Under the nose: I eat when I’m physically hungry

Under the mouth:  I stop when I’m satisfied

Collarbone: I’m getting stronger every day

Under the arm: I’m breaking free from this pattern

Top of the head: Feeling grounded, centered, and empowered now

Take a deep breath and check in with yourself. Rate your urge to emotionally eat again on a scale of 0-10. 

If the number is still higher than you’d like, continue tapping through the points, using your own words to express what you’re feeling.

If you have anxiety or stress around what to eat or not to eat, try this Tapping script for releasing stress around food.

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

The Science behind Tapping for emotional eating

Researchers are still learning more about why we have food cravings and how they are linked to our emotions, but it’s clear that eating for emotional comfort is a common issue for many. 

Fortunately, research has shown promising results for using EFT Tapping to address eating issues, beat food cravings, and even lose weight.

Studies have demonstrated that Tapping for weight loss, food cravings, and eating behaviors is quite effective. EFT can help with weight loss and cravings because it helps us manage and process our emotions in a healthy, productive way – rather than relying on food for comfort or distraction.

One study on Tapping for food cravings, for example, found that people felt positive changes in their “power over food” after using Tapping (on top of that, they also lost weight over time!).

When we learn to address our emotions, process them, and release them, we empower ourselves to make decisions from a place of clarity and intention; breaking the cycle of emotional eating for good.

Tips for using Tapping to address emotional eating

If you’re looking to try Tapping for emotional eating or other eating-related issues, here are some tips to keep in mind:

Tap Preventatively: Don’t wait until you’re in the midst of an emotional eating episode. Regular Tapping can help reduce the overall stress and anxiety that might trigger emotional eating. The more often you can help yourself release negative emotions and find a state of peace and ease, the easier it will become to let go of emotional eating patterns and make more empowered choices.Get Specific: When Tapping, focus on specific situations, emotions, or types of food that tend to trigger emotional eating for you. The more specific you are, the more effective the technique will be.Address Root Causes: Use Tapping to explore and heal the underlying reasons for your emotional eating. Oftentimes as we tap, we will reveal deeper and deeper layers related to whatever we are working on. Certain memories might show up, or a deeper emotion you didn’t know was there. This is all normal! Follow the thread and keep Tapping on whatever shows up.Be Consistent: Make Tapping a daily practice, even if it’s just for a few minutes. The more regularly you do it, the better your results will be.

Ready to take the next step and transform your relationship with food? 

Download The Tapping Solution App today to explore a vast library of Tapping meditations that can help you relieve stress, process strong emotions, manage food cravings, and more.

Here are just a few of the meditation options available in the app: 

Remember, healing your relationship with food is a journey. With tools like EFT Tapping, you can develop new coping strategies and create lasting change.

Have you tried Tapping for emotional eating? What about EFT Tapping for binge eating or eating disorders? Share your experience in the comments below.

Until next time… Keep Tapping!

Nick Ortner

P.S. Here are real stories from real people who used Tapping to overcome cravings, stop binge eating, and more.

“​​That really was all I needed! Just a quick grounding and mental check in. I knew immediately what I really wanted was some comfort and sleep. Making a chamomile tea and going to bed.” 

-Xan 

“I have been to the shop several times and haven’t been coming out with chocolate or my usual binge items. It has been a revelation!… the best thing has been feeling more at ease and in control around food.” 

-Sarah

“I have tapped on sugar cravings. Well I just have to say… amazing! There are so many goodies in the faculty room right now to celebrate our secretary for all she does. Normally I would fill my plate with all kinds of sweet goodies. I don’t even have the desire or craving for any of it. WOW I love it!” 

-Claudia

“​​Today had a tough conversation full of anxiety and emotional pain. Started tapping in the conversation and what a noticeable shift. It frees up Caveman brain to actually connect with heart. Food cravings noticeably decreased… I am not thinking about resisting foods. Eating good…  I totally am in this for the change from within and trust my body will respond. It so helps me.” 

-Kathy

Want to experience these kinds of results for yourself? Start Tapping along in the app today.

The post Tapping for Emotional Eating: How to Break Free from Emotional Eating with EFT appeared first on The Tapping Solution.

Related posts:The Tapping Solution Sneak Peek! – Chapter 7: Releasing Physical PainLearning When to Slow DownTapping for Forgiveness: A Guide to Healing and Letting Go

How to Calm Anxiety at Night: 7 Proven Tips for Better Sleep

Racing thoughts keeping you up at night? Heart pounding when you should be drifting off to sleep? You’re not alone. Nighttime anxiety affects millions of people, turning what should be peaceful evenings into frustrating hours of worry and restlessness. But there’s good news: you can learn how to calm anxiety at night and finally get the restful sleep you deserve.

In this comprehensive guide, we’ll explore effective techniques to help you reduce anxiety before bed and create a calming nighttime routine that actually works.

Why does anxiety get worse at night?

Before diving into solutions for how to calm down anxiety at night, it’s helpful to understand why anxiety often intensifies after dark:

Daytime stress accumulation: All the stress from your day can catch up with you as the day wraps up and you finally slow down enough to feel what’s been going on.Fewer distractions: Without the day’s activities to occupy your mind, anxious thoughts have more space to surface.Fatigue: Being tired can make you more vulnerable to anxiety and negative thought cycles.Darkness and quiet: The stillness of night can amplify worried thoughts.Sleep pressure: Worries about falling asleep can create a vicious cycle of anxiety-fueled insomnia.7 effective ways to calm anxiety at night

Here’s how to calm anxiety at night:

1. Create a relaxing bedtime routine

One of the most powerful ways to calm anxiety before bed is to establish a consistent pre-sleep ritual. A calming bedtime routine signals to your body and mind that it’s time to wind down, relax, and settle into a state of peace and ease. 

Your routine might include:

Taking a bath or showerReading a light bookGentle stretchingWriting in a journalListening to calming musicMeditatingTurning down the lights

Start your routine 30-60 minutes before bedtime and stick to it consistently. The key is finding activities that help you unwind and doing them consistently each night to train your brain for sleep.

Try listening to our Wind Down Active Transformational Meditation as you go through your bedtime routine to add an extra soothing touch to the process.

2. Practice EFT Tapping

EFT (Emotional Freedom Techniques) Tapping is a powerful mind-body approach that combines gentle tapping on specific acupressure points. The process is designed to send calming signals to your brain and nervous system. 

Research shows that Tapping can significantly reduce anxiety levels and bring your body and brain into a state of deep calm. This can help break the cycle between anxiety and sleep issues. 

It’s a powerful anxiety relief method that’s also been shown to help with insomnia and sleep issues.

Learn the basics of Tapping here or try our guided “Quiet My Racing Mind” meditation in The Tapping Solution App – it’s designed to help you turn off those racing thoughts that keep you awake at night.

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

And be sure to check out our tips and tricks for making the most of our sleep meditations in the app.

3. Write down your worries

Keep a notepad by your bed to write down anxious thoughts. 

This practice can help:

Clear your mindPrevent racing thoughtsCreate action plans for tomorrowRelease anxiety onto paper

This technique works especially well when combined with EFT Tapping. When we give voice to our worries and name what’s making us anxious, we can then use Tapping to honor, acknowledge, and release our anxiety. The process helps us relax our mind and body while addressing our stressors, so we can truly let go and prepare for sleep.. 

So, try writing down your worries for bed. You can do a little Tapping right then and there, or you can come back to your list tomorrow and tap on whatever came up. When you neutralize your fears, worries, and stressors through Tapping, you prepare yourself for a better night’s sleep – so those worries don’t have to come back to haunt you in the middle of the night.

4. Practice deep breathing

Deep breathing exercises are one of the quickest ways to calm anxiety at night naturally. 

Deep belly breathing, also called diaphragmatic breathing, is known to calm the nervous system and take us out of the fight-or-flight state we get stuck in when we are anxious. 

Diaphragmatic breathing has been proven to reduce stress, lower heart rate and blood pressure, encourage full oxygen exchange, strengthen the diaphragm, and improve overall well-being. 

Try this simple technique:

Place one hand on your upper chest, and the other on your stomach, right below your ribcage. Breathe in slowly through your nose, feeling your belly expand.Exhale deeply and slowly through your mouth, feeling your abdomen fallContinuing breathing deeply, focusing on keeping your chest as still as possible while your abdomen rises and falls. Gradually increase the length of your inhales and exhales without forcing or straining, finding a rhythm that feels natural and soothing for you.

We’ve got an incredibly calming “Tapping + Deep Belly Breathing to Relax and Unwind” meditation in The Tapping Solution App that people swear by to reduce anxiety before bed.

Give it a try by clicking below on your mobile device (or searching for “deep belly breathing” in the app): 

Play Now

5. Use guided imagery and visualization

Visualization and guided imagery can be powerful tools for calming anxiety at night by redirecting your mind from worried thoughts to peaceful scenarios. This technique works because your brain processes imagined experiences similarly to real ones, so visualizing calm situations can actually help trigger your body’s relaxation response.

The goal isn’t to force yourself to relax or to completely clear your mind. Instead, this technique gives your anxious mind a gentle, peaceful alternative to focus on as you drift toward sleep.

For a guided experience, try this “Sleeping Under the Stars” visualization exercise in The Tapping Solution App: 

Play Now

6. Create a Sleep-Friendly Environment

Your bedroom environment can significantly impact how to deal with sleep anxiety. The more relaxed your space is, the more relaxed you will be. 

Ensure your sleeping space is:

Dark (use blackout curtains if needed)Cool (65-68°F is ideal)Quiet (use white noise if helpful)Clean and unclutteredFree from work materials

Consider adding calming, anxiety-reducing elements like:

Soft, comfortable beddingGentle aromatherapy (like lavender)Plants or nature elementsSoothing artwork7. Limit screen time

The blue light from devices can interfere with your natural sleep cycle and lead to more sleep issues and anxiety at night.

To reduce anxiety before bed and set yourself up for more restful sleep:

Stop using screens 1-2 hours before bed (that means TV, gaming systems, computers, phones, etc.)Use night mode if you must use devicesKeep phones outside the bedroom (or at least out of reach so you’re not tempted to scroll)Replace scrolling with calming activities like reading or gentle stretchingWhat to do during an anxiety attack at night

If you experience a panic attack at night, try these immediate steps:

Acknowledge that it’s a panic attack and will passFocus on your breathUse EFT Tapping for panic attacksGround yourself by naming things you can see, hear, and touchRemind yourself you are safeUtilize your favorite of the 7 ticks and tricks from above to calm your mind and body and help avoid anxiety attacks in the futureConclusion: Top tips for better sleep with anxiety

To maintain good sleep habits and break the cycle between anxiety and poor sleep:

Establish a peaceful bedtime routine to help your mind and body unwindPractice relaxation techniques like Tapping, deep belly breathing, or guided imagery regularlyCreate a comfortable sleep environmentLimit screen timeSeek professional help if needed

Remember, learning how to fall asleep when anxious can take time and practice. Be patient with yourself as you develop new habits and find what works best for you.

Want to get started right now? Download The Tapping Solution App and try our “Quiet My Racing Mind” meditation to help calm anxiety at night naturally.

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }} Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta2 { color:black; line-height:1.2;background:#fffcf5 url('https://www.thetappingsolution.com/bl...') 0% 115% repeat-x;margin-bottom:20px; }.app-cta2 .badges {width: 370px;max-width: none !important; }.app-cta2 .parent { display: flex; }.app-cta2 .app-cta-left,.app-cta2 .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; }.app-cta2 .app-cta-left { padding:20px; width:55%; flex: 1; }.app-cta2 .dl-buttons {margin-bottom:20px; }.app-cta2 .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta2 .app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta2 .app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta2 .app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta2 .app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta2 .app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta2 .app-cta-right img { height: 90%; width: auto; }.app-cta2 .mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta2 .app-cta-heading { font-size:24px; } .app-cta2 .app-cta-subheading { font-size:20px; } .app-cta2 .app-cta-left li { font-size:16px; } .app-cta2 .app-cta-right,.app-cta2 .app-cta-left { width:100%; }/* .mobile-cards { display:block }*/ .app-cta2 .desktop-cards { display:none; } .app-cta2 .parent { display:block; text-align:center; } .app-cta2 li { text-align:left; } .app-cta2 .dl-buttons a img { height:50px; } .app-cta2 .ul-parent {display: flex; justify-content: center; align-items: center; } .app-cta2 .ul-parent ul{ width: fit-content; }} @media only screen and (max-width:550px) { .app-cta2 .badges { max-width:100% !important }}

Here’s what people are saying about this session:

“This was the first time I’ve completed a tapping meditation and I loved it! I am truly in awe of how relaxed I became so quickly.” -Kellie

“I love this meditation. It calms me down immediately and I start to yawn while doing it (in a good way). I’m going to do it before bed every night.” -Debbie

“It’s 2.30 in the morning. I’m awake and my mind is jumping from one anxious thought to another. The more I practice this meditation, the easier it gets to introduce a Pause Button. That slows my breathing and relaxes physical tension . That reduces pain. I strongly recommend this one.” -Susan

Give it a try for yourself and let me know what you think in the comments below. 

Until next time… Keep Tapping! 

Nick Ortner

The post How to Calm Anxiety at Night: 7 Proven Tips for Better Sleep appeared first on The Tapping Solution.

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