Have you ever felt that you have spent the better part of your life in these states? Try tapping on this script and make sure to customise it for you and your unique experiences.
Even though I fight when/if (whatever else fits)... I completely accept my response
Even though I flee when/if ... this response used to/does help me in a bad situation but sometimes it makes things worse
Even though I freeze (shut down/numb etc) when/if ... I can become aware of my various different responses to stress, they're all trying to help me survive
Top of the head: It feels ... when I fight (take note of where you feel it in your body if you can)
Eyebrow: This tightness in stomach (for example, insert how fighting shows up for you)
Side of eye: This tension in my jaw
Under the eye: I want to punch something/someone (find something soft to punch to help you discharge the fight response)
Under the nose: I feel like screaming
Under the chin: I'm tired of having to fight
Collarbone: Why aren't things just ok?
Under the arm: I don't know how else to protect myself from harm
Top of the head: It feels ... when I flee (or feel the need to but can't)
Eyebrow: When I can go I feel ...
Side of eye: When I'm stuck and can't move that feels ...
Under the eye: When I'm too afraid to flee that feels ...
Under the nose: I'm noticing where this need to flee shows up in my body (my emotions, my mind)
Under the chin: And that feels ...
Collarbone: I'll notice as much as I can
Under the arm: I don't have to do this all at once
Top of the head: It feels ... when I freeze
Eyebrow: Freezing/shutting down/numbing helps me when ...
Side of eye: What is happening to my breath right now as I'm tapping on this?
Under the eye: I don't have to change my breath, I can just follow it and see where it goes
Under the nose: What do I see right in front me?
Under the chin: Can I describe it to myself out loud?
Collarbone: What do I hear? Can I describe the sounds out loud?
Under the arm: What can I feel/touch?
Top of the head: Becoming aware is the first step to changing
Eyebrow: I can take it as slowly as I need to in order to feel safe
Side of eye: I'm noticing my body's sensations more and more and that feels ...
Under the nose: I don't need to fight these sensations (It's ok if you feel you do need to fight/flee or freeze, tap on exactly how you feel, the truth really does set your system free)
Under the chin: These responses can be adaptive to stress
Collarbone: And sometimes, they're not, sometime they're caught in a feedback loop that goes nowhere
Under the arm: And that feels ...
Top of the head: I'm going to notice when I fight, flee or freeze
Eyebrow: And how they show up
Side of the eye: I'm going to breathe through how they show up as best as I can
Under the eye: And notice what's in front of me
Under the nose: Notice if my feet are flat on the ground and how I'm breathing
Under the chin: My instincts have saved my life
Collarbone: And I'm learning to appreciate them for that
Under the arm: And that makes me feel ...