EFT tapping script: Second-Guessing Yourself After Hitting Send

Use this session after sending a text, email, or message and immediately spiraling about how it will be received.

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 just hit send and now I am spiraling.
2. Top of headMy mind is replaying exactly what I wrote.
3. EyebrowI am imagining how they might take it the wrong way.
4. Side of eyeI keep rereading it in my head.
5. Under eyeMy body feels anxious waiting for a response.
6. Under noseI wish I could take it back and rewrite it.
7. ChinPart of me is convinced I said the wrong thing.
8. CollarboneI can admit that I feel exposed right now.
9. Under armThis is taking up so much of my attention.

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 let this message exist without controlling the reaction.
2. Top of headRereading it will not change what I sent.
3. EyebrowMost likely, they are not analyzing it the way I am.
4. Side of eyeI do not have to imagine every possible reaction.
5. Under eyeMy body can settle while I wait.
6. Under noseI said something honest, and that is allowed.
7. ChinOne message does not define how someone sees me.
8. CollarboneI can trust that I meant well.
9. Under armI can put this down for now.

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 trust myself to communicate honestly.
2. Top of headMy mind can let this go.
3. EyebrowI am allowed to send something imperfect.
4. Side of eyeI can focus on what is in front of me now.
5. Under eyeMy body can relax about this.
6. Under noseI can handle whatever response comes.
7. ChinI do not need to be perfect in every message.
8. CollarboneI am someone who communicates with care.
9. Under armI am ready to let this be finished.