Bring the Intensity Down
Designed by Bearmore
Inspired by Dr Peta StapletonWhen a feeling spikes and you can't talk yourself down.
For the moments a feeling lands hard and won't budge. Try and name what set it off, give it a number, tap through a round, then watch as the charge comes down. You might just finish a bit quieter. About 50 minutes.
The runsheet
Name the origin
Pin down what set the feeling off: the message, the decision, the moment it turned. Get specific enough to say it in a sentence, then rate how strong it feels, 0 to 10. That is your baseline.
10 min activityBearmore’s thoughts on doing self-guided inquiry before tapping (eft)
These go especially well together because inquiry surfaces specific feelings and tensions, which is what Tapping needs as clear targets.
Tap
Holding the issue in mind, say a setup line pairing the problem with self-acceptance, then tap lightly through the standard points. Keep the feeling in focus. Re-rate 0 to 10 after each round and go again until it drops.
12 min activityBearmore’s thoughts on doing tapping (eft) before body scan
These go especially well together because Tapping already engages body awareness, which a scan extends from specific tensions into whole-body awareness.
Deep rest
Once the number is down, close with a slow scan head to feet, checking where the feeling sat, the tight jaw, the held breath, the knot under the ribs, and noticing what has eased.
10 min activityTime well spent.
50m that belonged to you — not the inbox, not anyone else.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Dr Peta Stapleton is a registered clinical and health psychologist and a Professor in Psychology at Bond University on the Gold Coast. She is regarded internationally as a leading EFT (tapping) researcher, having led more than 20 clinical trials testing the method. She authored The Science Behind Tapping and in 2024 received an Australian Psychological Society award for distinguished contribution to psychological science. Her work spans 100-plus podcasts and conferences, including a TEDx talk.