EFT tapping script: Greening Out

Use this session when you've had too much and your body is in a panic response, with a racing heart, nausea, or a spiraling mind. This will pass.

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 handMy body feels like it’s spiraling right now.
2. Top of headMy heart is racing and it’s scary.
3. EyebrowPart of me feels like this won’t end.
4. Side of eyeI feel disconnected from my body right now.
5. Under eyeMy stomach feels unsettled right now.
6. Under noseI’m scared of how intense this feels.
7. ChinPart of me feels like I did something wrong.
8. CollarboneI can admit this feels really overwhelming.
9. Under armThis panic is loud right now, and that’s real.

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

Round 2: Soften it

1. Side of handI can remind myself that this will pass.
2. Top of headMy heart is racing, and I’m still safe.
3. EyebrowI don’t have to fight this feeling, I can just let it move through.
4. Side of eyeI can feel my feet on the ground right now.
5. Under eyeMy body is working hard, and it will settle.
6. Under noseI’m allowed to feel scared without it meaning something is truly wrong.
7. ChinI don’t need to judge myself for how I feel right now.
8. CollarboneI can breathe slowly and let my body catch up.
9. Under armThis intensity is temporary, even though it doesn’t feel like it.

Take another slow breath. Notice what feels different now. You don’t need the feeling to disappear. See if there’s 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’m capable of riding this out.
2. Top of headI trust that my body knows how to come back to calm.
3. EyebrowI’m allowed to just wait this out gently.
4. Side of eyeI can feel this moment slowly starting to ease.
5. Under eyeMy body is already beginning to settle.
6. Under noseI’m learning that I can get through moments like this.
7. ChinI can be patient with myself until this passes.
8. CollarboneI’m safe, even while my body finishes calming down.
9. Under armI’m ready to feel steady again.