EFT tapping script: Before Asking for a Raise

Use this session before a compensation conversation when fear of rejection, conflict, or seeming demanding is making it hard to advocate for yourself.

Tap gently with two fingers, about seven times on each point. Say each phrase out loud or quietly in your head. There's no perfect way to do it.

Round 1: Say what's true

1. Side of handI feel nervous about asking for a raise.
2. Top of headI am afraid the answer will be no.
3. EyebrowPart of me worries I will seem demanding.
4. Side of eyeI keep questioning whether I have earned this conversation.
5. Under eyeMy body is bracing for an uncomfortable response.
6. Under noseI feel pressure to say everything perfectly.
7. ChinI am imagining how they might judge me.
8. CollarboneI can admit that advocating for myself feels vulnerable.
9. Under armThis conversation feels bigger than it needs to be.

Take one easy breath. Notice whether anything has shifted, even slightly. If nothing has changed yet, that is completely okay. Keep breathing, and we will continue.

Round 2: Soften it

1. Side of handI can ask without controlling the answer.
2. Top of headA professional request is not a personal demand.
3. EyebrowI can speak from facts instead of fear.
4. Side of eyeMy contribution is worth discussing clearly.
5. Under eyeMy body can settle before the conversation begins.
6. Under noseI do not need a perfect script to communicate well.
7. ChinI can listen without abandoning my position.
8. CollarboneA no would be information, not a verdict on my worth.
9. Under armI can make room for a respectful conversation.

Take another slow breath. Notice what feels different now. You do not need the feeling to disappear. See if there is simply a little less pressure, or a little more choice in how you meet this moment.

Round 3: Choose what's next

1. Side of handI am ready to speak clearly about my value.
2. Top of headI can name my contributions with confidence.
3. EyebrowI trust myself to make a direct request.
4. Side of eyeI can stay present while they respond.
5. Under eyeMy body can feel steady and open.
6. Under noseI am allowed to advocate for fair recognition.
7. ChinI can ask useful follow-up questions.
8. CollarboneI will respect myself regardless of the immediate answer.
9. Under armI am ready to begin this conversation.