Thought field therapy (TFT)

Details
Requirements: 
You will need to be able to really concentrate for a few minutes

Thought Field Therapy, or TFT, is an alternative treatment developed by an American psychologist, Roger Callahan, Ph.D.

It is used by many people to help alleviate mental distress and physical ailments, through specialized tapping with the fingers at meridian points on the upper body and hands.

This process may seem a bit strange at first, but a lot of research suggests it as very effective technique!

Instructions

tapping pointsBefore you do this exercise first read through all the steps

Step 1

Rate your cravings
When you have food cravings and binge urges focus hard on your craving and rate your craving strength from 1 -10, with (1= being the lowest rating and 10 = being the highest).

Write down how strong your craving is
This will be an important indicator to see how quickly you can adapt to your craving sensation.

Step 2

•    Think about the food you are craving, with two fingers (left or right hand), make 10 firm taps above one of your eyes.
•    When you are finished tap under this eye once.
•    Now tap under your collarbone, not losing focus on your cravings, followed by a tap under your armpit.

tapping point hand

Step 3

Next is a sequence of activities that are done while tapping at a spot on the back of either hand.

The spot is just below and between the knuckle of the little finger and the knuckle of the next finger. With the hand flat, tap this spot continually while doing the following activities (about 5 taps for each of the 9 activities). Each activity is designed to activate a different area of your brain:

  • eyes closed
  • eyes open
  • eyes look down and to the right (head still)
  • eyes look down and to the left
  • roll eyes in a circle
  • roll eyes in a circle in the opposite direction
  • hum a little tune (to isolate the right brain)
  • count to five (to activate the left brain)

Step 4

Repeat the first sequence of tapping
Repeat the beginning of the sequence making ten taps above one eye, then tap under the eye as you continue to think about your food craving, followed by a tap on your collarbone and under your armpit.

Step 5

Check in with food craving

Now it is time to ‘check in’ with your food craving, on the craving scale, make a note of your craving as it is now and compare it to your original craving, if it is still quite high then repeat the tapping process once more.

 

Watch this u-tube video about tapping and see if its right for you.

 

Tips & Advice

Sometimes is can take a little longer for binge urges and cravings to drop down the scale or go away completely, this may take a few attempts at the tapping exercise or require you to repeat it 2-3 times.

Each time you have cravings do the tapping exercise and record your progress. Record how many times you repeated the tapping exercise and how long it took to reduce food cravings with each attempt. Overtime you can see if this time has reduced.

Repeat the process as often as you feel like.

3 comments

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JulesQ
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Joined: 8 Sep 2010
Office tactic

Thank you for sharing this!
I have edited it to fit a single page & have pinned it up in front of my desk, next to a page of motivational quotes, for 2 reasons:
1) when I get obsessive cravings at work I have some active strategy to focus on it, but then move on with my day
2) to remind myself that this is a day to day reality I battle with & not to live in denial

somethings are more important than fear

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