Bringing Intensity Down
Designed by BearmoreWhen a feeling spikes and you can't seem to let it go.
For the moments a feeling lands hard and won't budge. Try to name what set it off with some self-guided inquiry, do some EFT tapping, then a body scan to finish.
The runsheet
Inquiry to help understand what you’re feeling
Self-guided inquiryPin 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.
Tapping (EFT)
Tapping (EFT)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.
A slow body scan
Body scanOnce 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 spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
This Burst is built on the clinical EFT (tapping) protocol. It pairs light tapping on a sequence of acupressure points with exposure (holding the feeling in mind) and cognitive reframing. The mechanism studied is psychological, not energetic. The process is quite simple: name the issue, rate it 0 to 10, tap through the points, then re-rate. Suited to a low to medium spike in tension and not something where help from others might be preferrable.