Conquer pain, fear or phobias

Simple Techniques to overcome pain, fear or phobias

“Free image courtesy of”

These techniques are derived from Emotional Freedom Technique (EFT) but are quick and simple and anyone can do it. Its got to be worth a try.

Cross your arms, rather like you are giving yourself a hug and gently tap or slap your upper arms alternately. Think of a statement which summarises your own emotional problem / condition and how it makes you feel, and then add a positive statement about yourself. Before you begin the process grade your problem on a scale of 1-10, with 10 being the worst and 0 no longer being a problem. Whilst tapping your arms repeat this statement.

For example:

Although I have severe back pain and it makes me irritable I deeply and completely accept myself.

Although I have a deep fear of spiders and it makes me feel stupid I deeply and completely accept myself.

You might feel a physical release if there is pain or if an emotional problem lifts. After a few rounds of tapping stop and re-assess your problem. For example if you were in pain you might now grade it as a 6 instead of a 9. Continue for a few more rounds of tapping and you will often find a positive thought or feeling popping into your head.

When you have collapsed the statement down to 0 or a very low number then it is helpful to fill the ‘space’ with a positive comment or affirmation.

Affirmations are positive statements that you repeat regularly to strengthen your physical body and your emotional outlook. For example

“Every day in every way, I am getting better and better”

“My back is strong and healthy”

“I sleep deeply all night and awake feeling refreshed”

Remember that only positive comments can help, so do not say something like, “My back no longer aches, I am now fit” because that contains a negative word – aches. Even if you still feel unwell then using affirmations will still give your body and unconscious mind a positive message to recover.


  1. Thank you for posting this, very useful, I will have to try it 🙂

  2. I have a totally irrational fear of spiders and even the image of one showing up in the UBC FB feed made me move back from the screen – it’s not even real!
    I shall try the tapping and affirmation – how long do you tap for? Is it over a few sessions or will I be tapping for hours?

    Thanks for an informative post, although I saw the spider before the title!

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