Dissolving Stage Fright:

Transcription

1 Dissolving Stage Fright: Six Steps to Eliminating Performance and Speaking Fears by Copyright Janet Hilts Enterprises All rights reserved.

2 Dissolving Stage Fright- ii Disclaimer This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is a sharing of techniques and information based on the knowledge and experience of Janet Hilts and her community. Janet encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. Although tapping has produced remarkable clinical results, it has only been used in its current form since 1992, and is thus still in the experimental stage. Users of tapping or any other energy therapies discussed on this website must take complete responsibility for their use of it. Tapping has no side effects and it has been known to bring peace of mind, relaxation, a brighter outlook, better health, more energy and focus, added self-esteem, and to relieve stress, anxiety, chronic pain, and a multitude of other ailments and issues. Janet Hilts is not a licensed health care professional. She is a professional performance coach and experienced EFT-based tapping practitioner who cares deeply about the welfare and health of her clients. Often, results are realized from tapping that have not been achieved through other methods or therapies. Intellectual Property Rights Intellectual property rights protect all material and content provided here. Except as expressly authorized by Janet Hilts, you may not copy, adapt, alter, modify, rent, lease, loan, sell, distribute, communicate or make available to the public or create derivative works of any content, in whole or in part.

3 Dissolving Stage Fright- iii Acknowledgements I am enormously grateful to Gary Craig for developing EFT in the first place, and for his continued gifts to us all through his evolving teaching. He trained all the teachers from whom I ve learned so much. I am so thankful to Lindsay Kenny, EFT Master, for her training. Her teaching that we can shift our language as we shift our energy is one of the treasures behind the tapping process I use. I also appreciate EFT Master Patricia Carrington for her Choices Method which I ve incorporated here. Thanks also to EFT Master Carol Look for her teachings that influence my practice and writing. And I salute all my clients and students for the privilege of working with and teaching them. Their trust has enabled me to refine all I have to offer you. Last, but not least, I am grateful to you for recognizing that you have the power within you to transform yourself. Please write me about your triumphs with tapping. I would love to hear about them all. With my best wishes for your success and happiness, Janet

4 Dissolving Stage Fright- iv Table of Contents Disclaimer and Intellectual Property Rights... ii Acknowledgments... iii Introduction... 1 Step 1 Set The Stage: Understand How This Program Works Step 2 Get Familiar With Your Tools: Introducing EFT... 4 Step 3 Clarify Your Vision Step 4 What s In The Way? Eliminating Your Stumbling Blocks... 8 Step 4-A Resistance To Letting Go... 9 Step 4-B Past Incidents Step 4-C Physical Sensations Step 4-D Anticipation Fears Step 5 Own Your Clear Vision 100%: Clearing Remaining Resistance Step 6 Fortify Your Success About the Author Appendix Clear Vision Benefits List... Appendix 1 Clear Vision Feelings List... Appendix 2 Step 4-A Tapping Script Resistance To Letting Go... Appendix 3-4 Step 4-B Tapping Script Past Incidents... Appendix 5-10 Step 4-C Tapping Script Physical Sensations... Appendix Step 4-D Tapping Script Anticipation Fears... Appendix Step 5 Tapping Script Own Your Clear Vision 100%... Appendix 24-25

5 Dissolving Stage Fright- 1 Introduction I first began putting the pieces of this system together in I have coached people who are afraid to do presentations, terrified to dance on stage, people scared to speak up in meetings, or afraid to sing a solo in their church choir -- clients in all kinds of circumstances where stage fright is a problem. Looking back I can see clearly that I followed a system with all of them. Sure, there were individual tweaks according to their situations. But what I ve done here is carefully teased apart exactly how I worked one-on-one with performance anxiety, speaking fears and stage fright. I have created this program of written guides and audios so that you can dissolve your fears of performing. Maybe you re a seasoned speaker who has been pushing through the jitters. Or maybe stage fright has stopped you completely from putting yourself out there. Experienced or not, this program is designed for you to eliminate the limiting beliefs and anxiety that get in your way. Believe me, I know these fears very well. I was perfectly comfortable teaching workshops and speaking on stage, but I froze up at networking groups. And I used this system to get rid of that block in myself. Then I discovered that I choked up when speaking on the radio. Who knew? It took me totally by surprise. Once again, I used this system to get rid of the problem because I have things I want to share with the world, just like you do. I know you have something you really want to do, to say, or perform. So make the commitment to work all the way through this system, one step at a time. And if you bump up against a fear of moving ahead in the program, remember the reasons you made this investment in yourself. The world is waiting for you! If you want further support on your path, simply support@janethilts.com and we ll get back to you right away with information on our offerings.

6 Dissolving Stage Fright- 2 Step 1 - Set The Stage: Understand How This Program Works Performance fears are learned. (I m including speaking fears in the catchall phrase performance fears. ) Although a huge percentage of adults have stage fright and fear public speaking, it s not natural. Think of toddlers in their state of total un-self-consciousness ready to ham it up. That s really your natural state, too. Removing internal blocks can return you to that totally natural state of being at ease in front of people. Past events, your environment and what you re taught all have an impact on you. Negative impacts that relate to performing result in the challenges that you face today. To some degree, you can change those results. Through studying, practice and even therapy you can learn something different that serves you better. That s all on a logical level. Toastmasters is a great example of this kind of approach for dealing with performance fears. Here s the problem with logic-based approaches. They try to solve an emotional challenge with a logical solution. It just doesn t work. If it did, you could simply read a book and be done with your performance fears. In this program, you will directly access and change the emotional components of the issue so you can really get rid of the problem. To do that, you ll use EFT (Emotional Freedom Techniques), a simple tool that unhooks past influences from your present reality. It won t erase what you learned or experienced that has you anxious today. It will just disconnect the power of that programming so that you can return to your natural un-self-conscious state and enjoy performing or speaking. First, you ll focus on the success you want to achieve with your performing or speaking. Next, you ll use EFT to clear the blocks standing in your way. You will follow along with me doing EFT as you address and dissolve the different aspects that add up to stage fright. And finally, you ll learn exactly how to use EFT on your own so you can have it in your personal tool kit.

7 Dissolving Stage Fright- 3 Step 1 (continued) Here are a few facts you should know about this process: Many fears operate at a subconscious level, so you may not be aware of them. For that reason, it s a good idea to use ALL the EFT sequences in the program. It can t hurt you, as EFT will not create an issue or trigger something that is not already in you. It doesn t work that way. It may help you tap into something you didn t realize was a problem for you, and will dissolve it. With EFT, you ll deal directly with negative beliefs and unwanted feelings by saying them out loud. This does NOT make the negative stronger. In fact, it does just the opposite. It simply brings the problem out into the light so you can more easily release it. Once again, EFT cannot create any problems. It brings your mind-body system back into balance by releasing only what doesn t serve you today. Unlike some other modalities, EFT leaves no session hangover, and requires no integration or processing time afterwards. So you can move through the EFT audios as quickly as you want to.

8 Dissolving Stage Fright- 4 Step 2 Get Familiar With Your Tools: Introducing EFT EFT (Emotional Freedom Techniques) or tapping is a type of energy work a fast, effective, and fairly painless way to release unwanted emotional and physical blocks. It s been called psychological acupressure, combining Eastern energy medicine with Western psychology. The tapping locations on the upper body and face are acupuncture points on the meridians (energy channels) of traditional Chinese medicine. Instead of using needles, in EFT you stimulate your meridian points by tapping on them with your fingertips. At the same time, you tune into the problem with your words, letting your system know what you want to release. This clears out blocks in the pathways of your energy system so that it s back in balance. One way to use EFT is to manage symptoms physical sensations, worry, frustration, etc. You can easily do that for yourself with basic EFT. Another way to use tapping is at a deeper level. When you focus on the root problem CAUSING the symptom, tapping can eliminate the issue completely, permanently, and in a surprisingly short amount of time. That s how we ll be using EFT in this program by getting to the root causes of your performance anxiety. In this program, you ll just follow along with me as I direct you to the tapping points and have you repeat my words. It requires no experience, and you ll get the hang of it really fast. I promise. For more in-depth information about how to tap on your own, see your bonus EFT Starter Kit that came with this program. Now you understand the basics of what EFT does. I ll be using more advanced techniques* with you to get you the most effective experience in the shortest amount of time. *If you re interested in learning more advanced EFT, please contact me and I will notify you when a new class or product is available.

9 Dissolving Stage Fright- 5 Step 3 Clarify Your Vision How do you see yourself without performance fears? Where do you want to go with this? What s your reason for investing your time in this program? In this step you ll use the Clear Vision Process to focus on your goal of fearless confidence. You re going to create a vision that will draw you forward like a magnet and help you release your fears more quickly. You ll want to get a pen and paper, get comfortable, and be prepared to spend minutes on this exercise. You may be tempted to skip this step, but I urge you to go ahead and do it. It will change the whole energy of how you re working with dissolving your fears. You ll be working TOWARDS something instead of just away from the fears and limiting beliefs. And these steps will give you a tool that you can use again and again. So grab your pen and let s get started. Step 3-A Write a simple goal statement in the present tense. For example, I m a dynamic workshop presenter. Or I m a calm, clear performer on stage. Or I m effective at networking events. Make sure it is in the present tense. Write it down. If you have more than one goal, write them all down. Then choose one for this process. Step 3-B List the benefits of achieving that goal making your vision real. Why do you want it? What good things will happen when you reach your goal? Make yourself a list and write it down. There are some examples to get you started in the Appendix. See the Clear Vision Benefits List.

10 Dissolving Stage Fright- 6 Step 3-C How would you feel when you experience those benefits? You ve reached your goal and you re enjoying all those good things you just wrote down on your benefits list. How would it make you feel to experience all those great consequences? Make a list of those feelings and write it down. There are examples to get you started in the Appendix. See the Clear Vision Feelings List. Step 3-D Combine the feelings and benefits into your Clear Vision Statement a paragraph in your own words that ties it all together. Use your goal statement, benefits list and feelings list to compose a powerful vision statement. For extra juice, make your opening and closing sentences statements of gratitude. For example, if your goal were to be comfortable at networking events, your Clear Vision Statement might look like this: I m so grateful to talk easily to people at networking events. I m excited to expand my business through all the new connections I m making. What a sense of accomplishment! I m thrilled to be seeking out new places to network. I love making other people comfortable with my confident, outgoing attitude. I have a strong sense of purpose, knowing how many more people I can reach now. Thanks, (your name, Universe, God, Spirit) for making it fun and easy to be so at ease when I m networking. Write your own paragraph, using your normal language (not therapy-speak or spiritual language). Use words that you use all the time. So if you never say thrilled, don t use it. Pick a word that you use in conversation. Your subconscious will pay a lot more attention to your own words. And that s what you want. Once you have it written out, set it aside for a little while and then come back to it to tweak it. Then type out your Clear Vision Statement (CVS) and save it because you re going to come back to it.

11 Dissolving Stage Fright- 7 Step 3-E Check your level of belief that this will happen for you. Read your Clear Vision Statement out loud. Now go inside yourself for a minute to see how true it feels on a scale of 0 to 10. Zero is Who are you kidding? This will never happen. And 10 is This is so real I can taste it. Where are you on that scale? What s your number? How close to true does it feel? This is an inside gut number, not a head number. So it s not where you think you are or where you logically should be. It s a feeling number. And it s probably closer to 0 than 10. And that s fine -- no big deal! You re just finding your starting position. Write your number down (Tip: If you can t come up with a number, try this. Say, I don t know what the number is, but if I had to guess, I d say it was a. And go with that number. It will be accurate.)

12 Dissolving Stage Fright- 8 Step 4 What s In The Way? Eliminating Your Stumbling Blocks Now you ll deal with what s in the way of that believability being at a 10 your blocks. These are your unwanted feelings and beliefs that are driving the performance fears, speaking fears and stage fright. We ll use EFT to dissolve those blocks. Before we get started, let s review the points that you ll use as we tap. You can refer to your Tapping Points Diagram to see them or just listen along. Performance fears usually have several aspects or components to them, so you re going to tap through those aspects one at a time. They include resistance, past incidents, physical reactions and anticipation fears. Step 4 consists of four parts, each with an introduction and a tapping session on separate audios. This will make it easier to come back and use the tapping audios again if you want to. As I said before, even if you think something doesn t apply to you, it may help you to tap along anyway and release something you weren t aware of. Stop here and get yourself some water to drink while you re tapping. For some reason, being dehydrated can stop EFT dead in its tracks, or at least slow it down a lot. So have some water before you begin, and keep some water handy to drink between rounds of tapping. You ll also want a pen and paper by your side.

13 Dissolving Stage Fright- 9 Step 4-A - Resistance to Letting Go At a subconscious level, you have some resistance to letting go of the blocks. It s true. Otherwise you would have already released the blocks. Right? There s no shame in that. There is some part of you that believes fears and limiting beliefs protect you that it s not safe to let go them go. You have some reluctance to let them go. That s just a fact and it s true for everyone. So you ll deal directly with that resistance. Here s another area where it will benefit you to follow along, even if what you re repeating doesn t sound true for you. Often it s only your conscious defense system saying it s not true. We re going to go around those defenses to get you real and lasting results by naming that resistance out loud. This may not make sense at the moment, but you ll see its importance as we move on through the program. I m telling you these things so you can get the best possible experience and the results you want. Addressing this resistance right up front will make the other parts of your tapping go more quickly and effectively. So save yourself time and energy by doing this first! First we ll tap on some reasons your subconscious might have for holding onto negative feelings and limiting beliefs. Tap along even if it sounds like these phrases don t apply to you. Consciously, maybe they don t apply. But subconsciously, likely many of them do. Here s how I think of this part of the process: We re just letting the hecklers have their say right up front so they can relax and stay out of the way, instead of causing trouble all the way through your tapping. Remember: It will NOT strengthen these fears and beliefs to say them out loud. The opposite is true. We re just bringing them to light so they can be released. Tap along with the audio now (4-A Tap - Resistance). The Resistance To Letting Go Tapping Script is in the Appendix.

14 Dissolving Stage Fright- 10 Step 4-B - Past Incident(s) Results of uncomfortable incidents in the past can have a profound effect on you today. In this step of tapping, you ll address that. Although your experience isn t exactly the same as someone else s, this EFT session addresses the feelings that result from painful performance incidents, and those are universal. Tap along with the audio now (4-B Tap Past Incidents). The Past Incidents Tapping Script is in the Appendix.

15 Dissolving Stage Fright- 11 Step 4-C - Physical Sensations Many people have unwanted physical experiences when they perform. These sequences address things like nausea, tight throat, heart pounding, feeling shaky, constricted breathing, etc. The tapping is designed to break those patterns in your body-mind so that you can be physically relaxed, yet alert. Tap along with the audio now (4-C Tap Physical Sensations). The Physical Sensations Tapping Script is in the Appendix.

16 Dissolving Stage Fright- 12 Step 4-D - Anticipation Fears Projecting what negative things might happen is a large source of performance fears. In these tapping sequences, you ll address those fears: being judged, feeling too exposed, being a flop, feeling too much pressure, worry about appearance, who is in the audience, etc. Tap along with the audio now (4-D-Tap - Anticipation). The Anticipation Fears Tapping Script is in the Appendix.

17 Dissolving Stage Fright- 13 Step 5 Own Your Clear Vision Statement 100%: Clearing Remaining Resistance Now go back to your Clear Vision Statement (from Step 3) and read it out loud to yourself. If 10 is I m totally there, and 0 is No way, what is your number now? How believable does it feel to you? Here s how a 10 for believability feels: You bought a lotto ticket and they re reading off your numbers. You won. You don t have the money in your hands, but you know you just have to turn the ticket in to get it. You have no doubt. That s a 10. If your number is a 6 or below, ask yourself what specifically is in the way? If it relates to one of the areas we tapped on, go back and repeat those tapping sequences on that audio. So if it s a past incident, use that audio or script. If it s a fear of anticipation, use that one, etc. If your block is an issue we didn t cover, use the guidelines in your Bonus EFT Starter Kit to tap on your own. Then come back and re-check your believability of your Clear Vision Statement. When your believability number is a 7 or above, get ready to tap on this last generalized resistance. And repeat this tapping until you re at a 10. Tap along with the audio here (5-Tap - Own Your Vision). The Owning Your Clear Vision Tapping Script is in the Appendix.

18 Dissolving Stage Fright- 14 Step 6 Fortify Your Success Use your Clear Vision Statement to affirm your new status as a calm and confident performer or speaker. Simply print it out and keep it where you ll remember to use it on the nightstand, over your desk, in your car, your planner wherever! Then tap on your CVS 1 or 2 times a day. No setup phrase is needed. Just start tapping, saying a phrase at each tapping point. Tapping on your CVS will help you to create all those benefits you envision for yourself, and will help increase your confidence now that you have removed your stumbling blocks. As you get out to perform more, new challenges may surface. Just come back to these EFT audios to work with them. Or you can use your Bonus EFT Starter Kit to address the issues on your own. You have four bonus tools to help you on your path as a dynamic performer: 1. Performance Booster Audio and Tapping Script: This is an affirmative tapalong to use before any performance or public speaking. It is designed to help you bring your absolute best to the audience. Try using it before rehearsals, too. And add your own tapping phrases! 2. Stress-Free Speaking Tips: These are practical tips to give you plenty of room to stay calm. 3. EFT Success Tips: This gives you essential tips to make EFT as effective as possible, every time you do it. 4. EFT Starter Kit: Six Simple Steps To Tapping On Your Own When you want to try tapping by yourself, these basic EFT how-to instructions will show you how. The Kit includes videos and a written guide to help you. Now go out and make your difference in the world as the confident, calm performer that you are. Knock their socks off and have a great time doing it! Your partner in confident performance, Janet

19 Dissolving Stage Fright- 15 About the Author Janet Hilts Why I do what I do: I came to coaching in two ways: first seeking help for myself, and then finding it a natural fit for me as a career. After healing from a long adventure with major health challenges, I made a choice to earn a living doing what I really wanted to do. And that turned out to be helping others to do what THEY really want to do. I now have the good fortune to do that through performance coaching with EFT. My own early years took me through some big pain and assorted ugly places. The story will make for some juicy memoirs some day, but suffice it to say that I m intimately familiar with being stuck in all kinds of ways. I was blessed to work with remarkable healers and teachers who helped me clear my own baggage leaving me with gifts of compassion, humor and a nonjudging heart. As a result, people open up easily to me, which speeds up the coaching process. Becoming skilled in EFT has skyrocketed my ability to help clients, because it s such a fast, thorough and effective tool. I founded and directed a nonprofit, and worked as a health educator, group facilitator, counselor, apprentice cabinetmaker, trainer, medical transcriber, bartender, travel agent, legal secretary and Christmas tree salesperson. So I ve worked with all kinds of folks in all kinds of settings and in several different cities. As a result, people from a variety of backgrounds feel at ease with me. I absolutely love doing what I do, and it seems that all my experiences (work and otherwise) have come together in this coaching to benefit the people I serve. I can see what s possible for my clients before they can, and get so excited about what I know lies ahead. Lucky me I m actually more energized AFTER working with clients than when I started. That makes it kind of hard to call it work.

20 Dissolving Stage Fright- 16 About the Author (continued) A few facts about me I live on the beautiful Central Coast of California. I was raised in Tucson and am a Western girl at heart. I ve also lived in San Diego, San Francisco, Eugene, Chicago and Minneapolis. I play a little piano and like to sing (mainly in the car). I m a big fan of music of so many kinds jazz, reggae, mariachi, blues, honky-tonk fiddle, West African, salsa, to name a few I treasure nature in most of her forms, with mountains and oceans high on the list (hence, the Central Coast of California!). I ve always loved teaching people how to help themselves, and have been doing it most of my life, long before coaching. I m insatiably curious about people and love to travel mostly to see the people in other places. My formal education Masters in Public Health Oregon State University B.A. Cross-Cultural Communications San Francisco State University Advanced Level Certificate EFT Certification Course Level 3 EFT Practitioner EFT Master Lindsay Kenny Certification Extensive coach training

21 Appendix- 1 APPENDIX Clear Vision Benefits List What good consequences would come from reaching your goal? Write you re your own list of benefits resulting from making your vision a reality. Here are some examples to get you started: My business would expand. I would seek new opportunities to perform. I would be energized. I would say yes more often. I could do more of what I really love. I would enjoy myself. I could help more people. I would feel more open and creative. It would boost my confidence.

22 Appendix- 2 CLEAR VISION FEELINGS LIST How will you feel when you reach your goal and experience all the benefits you just listed? Here are some examples to get you started on your own list: confident joyful, happy, overjoyed, ecstatic, thrilled excited enthusiastic relieved eager proud, have sense of accomplishment comfortable have sense of satisfaction

23 Appendix- 3 Tapping Script for Step 4-A: Resistance To Letting Go Have you had plenty of water to drink today? If not, stop for a minute and drink a large glass. Being dehydrated can seriously slow down your tapping progress. OK Ready to get started? Are you somewhere you won t be interrupted? Get quiet and centered for a minute. And now let s give a voice to the part of your subconscious that is cautious about letting go of these performance fears. Go ahead and repeat them even if they don t seem like they apply. Set up (rub sore spot or tap karate chop point) Even though I m nervous about letting go of these fears because I don t know if it s possible, I want to love and accept myself anyway. Even though I m afraid to let go of these fears because maybe I ll goof up more if I let go of them, I still want to respect myself and my feelings. Even though I m reluctant to release these fears because maybe it s not possible, I want to love and respect myself anyway. Even though I m not sure I want to let this go because it s been with me so long, I still want to accept myself. Even though for maybe a lot of reasons, or whatever reason I m afraid to give up these fears and beliefs, I want to love and accept myself anyway. Tapping: This resistance to letting go This subconscious resistance This resistance This resistance My resistance Resistance to letting go This resistance This resistance This resistance This resistance to letting go

24 Appendix- 4 Tapping Script for 4-A (continued) What if I lose my performing sparkle? Maybe this is a waste of time. Maybe it won t work. I should be over this by now. Maybe I don t deserve to let this go. This has been with me so long, it s part of my identity. I don t know who I d be without these fears and beliefs. I should just get over this. What s the matter with me? Someone else is to blame and I hold them accountable. If I let go, I ll be letting them off the hook. I don t want to do that. I m afraid it could make things worse if I let go of these fears and beliefs. Maybe I better forget about it. This seems pretty crazy, tapping to cure stage fright. Everyone says I have to be nervous or I ll lose my sparkle. If I could get over this, I would have done it by now. This is probably a waste of my time. Maybe I should just do something else and forget about it. I ve lived this long with these jitters. What s the point? If I didn t have jitters, I might expect more from myself and I m not sure I want that. I m just not sure I want to do this. Maybe my nerves are keeping me safe. I don t want to give up that safety.

25 Appendix- 5 Tapping Script for Step 4-B: Past Incidents Have you had plenty of water to drink today? If not, stop for a minute and drink a large glass. Being dehydrated can seriously slow down your tapping progress. Now let s get started. Are you somewhere you won t be interrupted? Get quiet and centered for a minute. Now bring to mind a time in the past when you were uncomfortable with performing or speaking. If there was more than one, pick the worst one. I know it doesn t feel good, but the more in touch you can get with it, the more quickly the tapping will clear out the residual unwanted feelings and limiting beliefs that came from it. OK. So you have that past incident in mind. Assess your emotional intensity by giving it a number between 1 and 10. So if 10 is feeling completely overwhelmed with bad feelings and 0 is no problem whatsoever, what s your number? Write that number down. Set up (rub sore spot or tap karate chop point) Even though I have that painful incident I remember, I want to love and accept myself anyway. Even though I have that bad incident that s still affecting me today, I respect who I am and how I feel. Even though I have that bad past incident and all the crummy feelings that went with it, I want to love and accept myself. Tapping: That awful incident That painful time That bad incident That awful time That bad incident. That awful incident. That painful incident. That frustrating incident. That old trauma. That bad incident.

26 Appendix- 6 Tapping Script for 4-B (continued) It just went terribly. I can remember all the details. I wanted it to go so well. And then I really screwed up. I m sure everyone thought I was awful. I felt like a fool. It just didn t go right. I let myself down. That was an awful time. I never want to repeat it. It didn t go the way I wanted it to. I thought I could do so much better. I felt humiliated. How could I have felt that scared? What was wrong with me? I was ashamed. I felt ridiculous. I really goofed up. I don t ever want that to happen again. It was awful. Stop tapping now and take a deep breath, then blow it out. Now go inside for a minute and check on that intensity number. Did it stay the same, go up, or go down? Make a note of your new number. If it went down, you re ready to move on to the next sequences of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. OK let s move out some more blocks with these next tapping sequences.

27 Appendix- 7 Tapping Script for 4-B (continued) Set up (rub sore spot or tap karate chop point): Even though a part of me is still holding onto some of the past incident, I m starting to release it now, and I want to love and respect all parts of me. Even though a part of me still has some of those feelings and beliefs from that bad incident, another part has let them go, and I appreciate both parts of me. Even though I still have some of the bad feelings from that past incident, a part of me has released them. I love both parts of me the hanging on part and the letting go part. Tapping: This remaining incident What s left of the bad feelings The rest of the traumatic incident The remaining pain of the past The rest of the shame about it What s left of the painful incident The remaining self-blame about it Remaining frustrating incident The leftover painful incident The rest of the painful incident I want to let it go now. I m ready to release those bad feelings. Oh maybe not so fast. Maybe they keep me from screwing up worse. Maybe I ve let go of enough. I don t want to get carried away here. No, I want to let go all that old pain. I m tired of carrying it around. I want to create a new history for myself. I m ready to release those old feelings. I want to move on from that bad incident.

28 Appendix- 8 Tapping Script for 4-B (continued) I give myself permission to release those bad feelings. I m ready to heal those old wounds. I allow myself to let go of those old beliefs about myself. I want to move forward with a clean slate. I m allowing my body, mind and spirit to let go of it now. It s okay to let go of that old trauma. I give myself permission to let go of it all. All the bad repercussions from that old incident. I allow myself to relax and gently let go of that old negativity. I m in charge here, and I give myself permission to heal now. Stop tapping now and take a deep breath, then blow it out. Now go inside again and check on your emotional intensity. Did your number stay the same, go up, or go down? Make a note of it again. If it went down, you re ready to move on to the choices phase of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. If you re thirsty, pause the audio here and have some water now. Choices phase: Set up (rub sore spot or tap karate chop point): Even though a small part of me still has some bad incident stuff, a big part of me has chosen to let it go and I m choosing to release the rest now. And I still appreciate all parts of me. Even though just a tiny part of me is still holding onto some of those bad feelings, a wise and powerful part of me has chosen to let go, and I m choosing to continue that. I m choosing freedom from those old feelings. And I love myself for that. Even though a small part of me is holding onto a little bit of old pain, old shame, old fear, and old blame, a huge part of me has moved on by releasing it. I m choosing to let that part prevail. And I still respect all parts of me.

29 Appendix- 9 Tapping Script for 4-B (continued) Tapping: Round 1: What s left of the negative The last of the bad incident The fading away pain The dissolving old fear The rest of the embarrassment The disappearing shame The last traces of old anxiety The final bits of self-blame The last of blaming others The last of the regrets What s left of the bad incident Round 2: What you re choosing I m choosing to let it go now. I m choosing to heal completely. I m choosing a clean slate. I m choosing to absolutely eliminate that old stuff. I m choosing freedom from shame. I m choosing to eliminate the old anxiety. I choose to appreciate my courage. I congratulate myself for surviving it to tell the story. I m choosing to heal all that old pain. I m choosing freedom from that old trauma.

30 Appendix- 10 Tapping Script for 4-B (continued) Round 3: Alternating the negative and positive Any possible remaining bad incident stuff I choose to let it go now. Any leftover anxiety You are history. Any last bits of shame Time to go. Any shadows of blaming myself You re history. Any leftover pain whatsoever I m easily releasing you now. Last Round: Affirmative round all positive I m choosing freedom to start again. I acknowledge myself for making it through that. I choose to learn from my mistakes. It s a brand new day. I guess I m only human. And that feels good. I love the lightness in my heart and spirit. I choose to give myself another chance. I m excited about the possibilities. I am truly awesome! Check in now with your emotional intensity to see if you re at a zero. If you re not quite there yet, go back and repeat these last rounds of tapping.

31 Appendix- 11 Tapping Script for Step 4-C: Physical Sensations Have you had plenty of water to drink? If not, stop for a minute and drink a large glass. Being dehydrated can seriously slow down your tapping progress. OK let s get down to business. Are you somewhere you won t be interrupted? Get quiet and centered for a minute. Imagine a time when you performed or spoke and you experienced some unwanted physical sensation. Maybe it was more than one. So bring those sensations to mind, and all the feelings that you have about them. Now you want to assess your intensity by giving it a number between 1 and 10. So if 10 is feeling totally upset about the physical problem (dreading it will happen, positive that there s no avoiding it) and 0 is no worries about it whatsoever, what s your number? Write that number down. Set up (rub sore spot or tap karate chop point) Even though I have these problems when I m in front of people, I want to love and accept myself anyway. Even though I have these fears about how I physically react, I respect who I am and all my feelings. Even though I m afraid of my physical reactions in front of people, I want to completely accept myself even if that s hard sometimes. Tapping: These reactions These physical reactions These reactions These embarrassing reactions These reactions These anxious reactions These darn reactions These frustrating reactions These painful reactions These physical reactions

32 Appendix- 12 Tapping Script for 4-C (continued) I m afraid I ll just freeze up. My hands could get sweaty. My heart will pound out of my chest. I ll be nauseous. I ll have to use the bathroom. I ll be weak in the knees. What if my voice shakes? I ll be sweating all over. I m afraid my mouth will go dry. What if I just pass out? I m afraid my face will turn red. What if I get disoriented? I ll be shaking all over. Everyone will see me shaking. My voice will quiver. What if I just choke up? What if I go flat and lose my animation? What if I throw up? I ll get so tense I ll exhaust myself. I m afraid of what my body will do. It s so embarrassing. Why does this have to happen? I should be able to control myself. This is ridiculous. Everyone can tell what s happening. My body is betraying me. I can t believe this happens every time. Yeah makes me feel really professional! Why can t I get a grip? I feel so dumb when this happens.

33 Appendix- 13 Tapping Script for 4-C (continued) Stop tapping now and take a deep breath, then blow it out. Now go inside for a minute and check on that intensity number. Did it stay the same, go up, or go down? Make a note of your new number. If it went down, you re ready to move on to the next sequences of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. OK let s move out some more of those blocks with these next tapping sequences. Set up (rub sore spot or tap karate chop point): Even though a part of me is still holding onto some of the physical reactions, I m starting to release it now, and I want to love and respect all parts of me. Even though a part of me still has some of the fear about my physical reactions, another part has let it go, and I appreciate both parts of me. Even though I still have some of the reaction fear, a part of me has released it. I love both parts of me the hanging on part and the letting go part. Tapping: This remaining fear about my body What s left of the reaction fear The rest of the fear The remaining anxiety about my body The rest of the reaction fear What s left of the body fear The remaining reaction fear Remaining body fear The leftover reaction fear The rest of the reaction fear

34 Appendix- 14 Tapping Script for 4-C (continued) I want to let it go now. It feels awful and I want to release it. Oh maybe not. Maybe it s not safe to let go of the fear. Maybe something worse will happen. No, I don t think so. I want to release those old fears and habits now. I want to let go of the old patterns of reacting. And the fear and humiliation that went with it. I want to release that reaction stuff now. I give myself permission to let go of it. That was then and this is now. I want to try something new. I m dealing with my fears and letting them go now. I allow myself to break that old pattern and let go of those reactions. I m making the decision to release the trauma of it. I give my body permission to erase that old pattern. I can feel myself relaxing and letting go of that old stuff. It s feeling good to release more of those old physical reactions. It s my body and I m in charge. Thanks, body, for releasing those old reactions and the feelings that went with them. Stop tapping now and take a deep breath, then blow it out. Now go inside again and check on your emotional intensity. Did your number stay the same, go up, or go down? Make a note of it again. If it went down, you re ready to move on to the choices phase of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. If you re thirsty, pause the audio here and have some water now.

35 Appendix- 15 Tapping Script for 4-C (continued) Choices phase: Set up (rub sore spot or tap karate chop point): Even though a small part of me still has some of the physical reaction stuff, a big part of me has chosen to let it go and I m choosing to release the rest now. And I still appreciate all parts of me. Even though just a tiny part of me is still holding onto some of body reaction patterns, a wise and powerful part of me has chosen to let go, and I m choosing to continue that. I m choosing freedom from physical reactions when I m in front of people. And I love myself for that. Even though a small part of me is holding onto a little bit of reaction fear, a huge part of me has moved on by releasing it. I m choosing to let that part prevail. And I still respect all parts of me. Tapping: Round 1: What s left of the negative Any remaining body reactions The last of the shaky voice The last of the sweatiness Final bits of dizziness Any remaining heart stuff The last of the nausea Any remaining body stuff Final bits of weakness Last of the throat and voice reactions Any remaining body reactions

36 Appendix- 16 Tapping Script for 4-C (continued) Round 2: What you re choosing I m choosing to let it all go right now. I choose to eliminate it completely. I choose a calm and confident body. I choose to obliterate the reactions. I choose to leave it all in the past. I choose to be in control of my physical presence. I choose to feel calm. I choose to appreciate my body. I choose to completely let go of any more reaction fears. I choose freedom from those old patterns. Round 3: Alternating the negative and positive Any remaining physical reaction stuff I choose to completely let it go now. Any leftover physical jitters You are no longer a part of me. Any last fears of physical stuff I m letting you go now. Any remaining self-blame about it I m gently releasing you. Any possible remaining physical reactions whatsoever You are out of here!

37 Appendix- 17 Tapping Script for 4-C (continued) Last Round: Affirmative round all positive I choose confidence and calm. I love my powerful body and all that it does for me. I choose peace of mind. I love the performance energy that s free of anxiety. I choose calm focus when I m in front of others. I can feel the relaxed power in my body and my voice. I choose freedom from concern about my body. I am excited, eager and calm at the same time. I love how I m feeling and trust myself to maintain this. I m creating new patterns, and it feels great! Check in now and see if you re at a zero. If you re not quite there yet, go back and repeat these last rounds of tapping.

38 Appendix- 18 Tapping Script for Step 4-D: Anticipation Fears Have you had plenty of water to drink today? If not, stop for a minute and drink a large glass. Being dehydrated can seriously slow down your tapping progress. OK let s get down to business. Are you somewhere you won t be interrupted? Get quiet and centered for a minute. Start by imagining being in front of people to perform or speak. Now focus on how uncomfortable you feel your level of anxiety or jitters or nervousness. OK. Now assess your emotional intensity by giving it a number between 1 and 10, with 10 being the most intense. If 10 is feeling completely freaked out (there s no way) and 0 is completely calm, what s your number? Write that number down. Set up (rub sore spot or tap karate chop point) Even though I m afraid of what could go wrong, I want to love and accept myself anyway. Even though I have this what-could-go-wrong stuff, I still respect myself and my feelings. Even though I have this dread about what could go wrong, I want to accept myself and love myself because I m doing the best I can, just like I always do. Tapping: all this dread It could go so wrong. all this dread I m afraid of what will happen. I just dread how it will go. I m afraid it will go all wrong. So much could go wrong. all this dread this familiar dread This awful dread of what could go wrong

39 Appendix- 19 Tapping Script for 4-D (continued) What if I just go blank? I ll forget what to say. I ll look like a fool. They won t be interested. They ll think I m an amateur. Maybe I won t be believable. I don t look good enough. What if they don t like me? Everyone else is better at this than me. What was I thinking? I can t do this. I don t have enough practice. Maybe 20 more years will do it. What if they think I don t know what I m doing? I m sure they can tell how nervous I am. I feel so exposed. I know they re all judging me. What if they re disappointed? I m afraid I ll let them down. I m not good enough at this. I ll just embarrass myself. I ll feel like an idiot. Stop tapping now and take a deep breath, then blow it out. Now go inside for a minute and check on that intensity number. Did it stay the same, go up, or go down? Make a note of your new number. If it went down, you re ready to move on to the next sequences of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. OK let s move out some more of those blocks with these next tapping sequences.

40 Appendix- 20 Tapping Script for 4-D (continued) Set up (rub sore spot or tap karate chop point): Even though a part of me is still holding onto some of the dread, I m starting to release it now, and I want to love and respect all parts of me. Even though a part of me still has some of the what-could-go-wrong fear, another part has let it go, and I appreciate both parts of me. Even though I still have some of the dread, a part of me has released it. I love both parts of me the hanging on part and the letting go part. Tapping: This remaining dread What s left of the anxiety The rest of the fears of what could go wrong The remaining fear of embarrassment The rest of the fear of feeling ashamed What s left of the dread The remaining blaming myself about it Remaining frustration The leftover pain about what could go wrong The rest of the dread that I just can t cut it I m ready to get rid of this. I want to let these fears go. No I don t. I ll get careless. I ve let go of enough. I better hang onto some of this. I can take it. I m not letting go of any more. Yes I am. I want to get rid of this. I m tired of expecting the worst. I m tired of being so hard on myself. I want to let go of these old fears. They re just not serving me anymore.

41 Appendix- 21 Tapping Script for 4-D (continued) I allow myself to release these fears. I can feel my whole system relaxing. I give myself permission to let go of the dread. I m ready to release these negative expectations. I m allowing myself to let go now. These are old responses and I don t want them anymore. I allow myself to let go of comparing myself to others. I give myself permission to focus on what I have to give. I m allowing myself to release these old out-dated feelings. I m letting go of all this old dread. Stop tapping now and take a deep breath, then blow it out. Now go inside again and check on your emotional intensity. Did your number stay the same, go up, or go down? Make a note of it again. If it went down, you re ready to move on to the choices phase of tapping. If not, you may decide to back up the audio and repeat the sequences we just did. If you re thirsty, pause the audio here and have some water now. Choices phase: Set up (rub sore spot or tap karate chop point): Even though a small part of me still has some dread of what could go wrong, a big part of me has chosen to let it go and I m choosing to release the rest now. And I still appreciate all parts of me. Even though just a tiny part of me is still holding onto some of fears of anticipation, a wise and powerful part of me has chosen to let go, and I m choosing to continue that. I m choosing freedom from that old dread. And I love myself for that. Even though a small part of me is holding onto a little bit of dread of things going wrong, a huge part of me has moved on by releasing it. I m choosing to let that part prevail. And I still respect all parts of me.

42 Appendix- 22 Tapping Script for 4-D (continued) Tapping: Round 1: What s left of the negative The last of the dread The disappearing fear of flopping The final traces of dread The last shadows of fear The final remaining dread of what could go wrong The last bits of fear The final shreds of fear The last tidbits of dread The dissolving fear The evaporating dread Round 2: What you re choosing I m choosing to let it all go now. I m choosing freedom from fear. I m choosing confidence. I m choosing to trust myself. I m choosing to shift my focus to the gift I m giving. I m choosing to bring my best to my audience. I m choosing to expect the best from myself. I m choosing to relax into my confidence. It fits me beautifully! I m choosing to release that old fear of what could go wrong.