You Have The Power

02.10.2011| by Tracey

You Have The PowerWe have come to believe that we must rely on others to get our needs met and to gain the resources we need to live the lives we desire.

The truth is that we have the answers to our greatest challenges within ourselves.  All we need is a genuine commitment to change and the tools and techniques to access and heal from our negative core beliefs.

You don’t have to spend tons of time and money on therapy to create the life you want to live.

I offer you a variety of techniques that go beyond the limits of your conscious day to day thinking down into the subconscious to the roots of your core beliefs and related issues.  You can use these techniques whenever you need to without having to continue to rely on me or anyone else to complete your healing process.

What Is Emotional Freedom Techniques (EFT)?

Emotional Freedom Techniques (EFT) is a form of Energy Psychology that quickly gets to the roots of our psychological and physical imbalances by literally tapping into our subconscious, limiting core belief system, and releases them. This is the source of our ills and dissatisfaction.

How Does EFT Work?

EFT incorporates the understanding of Eastern medicine that our emotional and physical imbalances are created by disruptions in our Chi or energy system. These imbalances are largely created by subconscious core beliefs that tell us we do not deserve to be happy, well and at peace. EFT works to restore balance within the energy system by engaging the mind and body in sending new information to the subconscious by pairing positive cognition with the stimulation of key acupuncture points.

We release our limiting beliefs and false notions by identifying early wounds and traumas and then dismantling and neutralizing them so that they no longer have power over us. At the same time we are providing our minds and bodies with new information that will promote our overall healing and return to balance.

I fully and completely love and accept myself.

What is the process?

We begin by identifying a particular issue to be addressed and assessing the level of its distress for us by giving it a score of 0-10 with 10 being highly distressing.

We then create a set up statement related to that issue. The set up statement looks like this:

Even though I ______________, I completely love and accept myself.

We make this statement while rubbing our sore spot—located in the chest area where you would normally pin a piece of jewelry. The sore spot is an acupuncture meridian related to the lymphatic system. This spot may feel tender when you rub it because lymphatic congestion occurs here. Rubbing the spot helps your body to disperse the congestion. And so we begin by rubbing this spot and repeating the set up statement.

We then move on to tapping nine key acupuncture points located on the head, torso, and under the arms. See the diagram below.

Janet Hilts MPH, EFT-ADV


tender / sore spot – Place your right hand over your heart. In the area where your fingertips land, rub gently until you find a place that’s a little more sensitive than the surrounding area. This is the “sore” spot.

karate chop point – outer edge of hand in fleshy part below the pinky finger

TAPPING POINTS (listed in order we tap them)

  1. eyebrow – inner edge of eyebrow, just above nose
  2. side of eye – on the bone, just outside the outer edge of the eye
  3. under eye – on the bone directly under the pupil
  4. under nose – center point under nose, above lip
  5. chin – center of chin, right in the crease
  6. collarbone – under collarbone, about 2″ to either side of midline
  7. under arm – 4″ below armpit (women: middle of bra band, men: even with the nipple)
  8. liver – at lower edge of ribs, just outside imaginary line down from the nipple
  9. wrist – 3 points on each wrist, below crease where wrist joins hand
  10. top of head – crown of head

As we tap these points, we continue to make self-affirming statements. The process is rather easy to learn, but it does take some practice. I invite you to contact me to learn more about how this simple-but-profound tool can work for you.

What are all the areas EFT can be used for healing?

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How long does EFT take to work?

Everyone’s experience is different. While EFT typically works much more rapidly to get to and heal the core issues at the root of our difficulties than traditional methods of Western psychology, it can take more time to work with some issues than with others. Remember too, that you are learning new tools and techniques that may take some time to get down. The more you practice, the more rapidly you will heal.

Do I have to give up other treatments for EFT to work?

One of the best things about EFT is that you own your healing process. If you are under going treatment for any particular condition, and that treatment is helping you, then there is no reason to give it up. In fact, EFT can be a great compliment to other treatment modalities.

Here are some resources and links for learning more about EFT:

Helpful Links

Great Reads

Cognitive Behavioral Techniques

What Are Cognitive Behavioral Techniques?

Cognitive behavioral techniques come from cognitive behavioral therapy, a widely used and very helpful modality for changing faulty perceptions—cognitive distortions—that lead to damaging thinking patterns.

One central principle of CBT is that our cognitions (beliefs and world views) control our emotions and behavior. We run into trouble when we act from irrational thinking (forming conclusions that are not based on reality).

Our mental filter, the window through which we see ourselves and everyone else, can get fogged up with limiting beliefs and negative thinking. Cognitive behavioral techniques are tools we can use to transform our limiting beliefs and negative thinking into positive, affirming, beliefs and perceptions.

Is My Thinking That Powerful?

Yes it is! The first thing to understand is that everything we experience activates our beliefs, which then trigger our thoughts, which then create our emotions. Our reaction to any given event comes directly from this simple but critical formula originated by Albert Ellis:

Event + Beliefs + Thoughts + Emotions = Reactions

Let’s say you have a friend who compliments your appearance. If you believe that you are an attractive person and that your friend is being genuine, then you will see the statement as a compliment, feel good about yourself and smile and say thank you. If, however, you really don’t believe you are attractive and you think you look bad, you will have trouble believing your friend. You might think that she’s just trying to be nice without really meaning what she says. Now you might feel irritated or grumpy and react in an offhand way that leaves your friend feeling confused or irritated herself. How she feels and reacts will depend on her own beliefs and perceptions.

This is just one small example of how our beliefs and perceptions can affect us. The truth is that our core beliefs and related perceptions are at the root of all our suffering. The key to our healing is to identify, challenge and dismantle our damaging core beliefs.

What Are Cognitive Distortions?

It won’t take long for you to discover the limiting beliefs that have been holding you back and release them using Emotional Freedom Techniques™.

Back in 1980, David Burns, author of the book Feeling Good: The New Mood Therapy identified ten ways of thinking that lead us into trouble:

  • All-or-nothing: The either/or, black-and-white way of seeing things.
  • Overgeneralization: A negative event such as goofing up a project means endless failure.
  • Mental Filter: Only hearing or seeing the negative even when something goes well. You do a great presentation, but one person says something critical and that becomes your focus.
  • Discounting the positive: Talents, accomplishments, positive personal traits don’t count. This comes from the belief that “I am worthless.”
  • Jumping to conclusions: Determining that something is wrong or bad without having any evidence to support that conclusion. This happens when we engage in Mind reading (thinking that people are judging us or working against us) and Fortune telling (predicting that everything will go wrong).
  • Magnification or Minimization: Making a mountain out of a mole hill or devaluing the importance of something. Turning a criticism into a huge threat or turning a real danger into a minor problem.
  • Emotional reasoning: Basing fact on emotion. “I feel confused; therefore, I must be stupid.”
  • Shoulds/Shouldn’ts: These are statements that reflect blame of ourselves and others. “I should have/you should have done better.”
  • Labeling: Replacing the acknowledgement of a mistake with a negative label. “I’m such an idiot” or “You’re a jerk.”
  • Blame: Blaming ourselves or others for a problem or negative event without considering all of the things that created the situation. “It’s my fault that my child isn’t doing well in school” or “It’s your fault that things aren’t working out.”

Take some time to identify how some of these distortions have been at work in your life. You can then begin to connect them with the underlying core beliefs you have about yourself and others. It won’t take long for you to discover the limiting beliefs that have been holding you back. Doing this exercise will help you to clarify your core issues and begin your healing process.

Take Action

Once we have identified our faulty thinking patterns, we have to challenge them and replace them with reality-based perceptions through using Emotional Freedom Techniques. Otherwise, we will continue to operate from those limiting beliefs. Here is an exercise that will help get you started:

Write down the belief that you want to challenge. Now write out your answers to the following questions (or go to Tracey’s Tool Kit to download the pdf):

  1. What is the evidence for or against my belief?
  2. Is my belief a habit or based on facts?
  3. Are my interpretations of the situation too far removed from reality to be accurate?
  4. Am I thinking in all-or-nothing terms?
  5. Am I using extreme or exaggerated words or phrases (e.g., always, every time, never, should, must, can’t)?
  6. Am I taking the situation out of context? Am I focusing on only one aspect of the event?
  7. Is my source of information reliable?
  8. Are my judgments based on feelings or facts? Identify the feelings and facts that apply.
  9. Am I focused on irrelevant factors?

You can do this exercise to challenge and correct any limiting belief and then release it using Emotional Freedom Techniques. Want more tools? Go to Tracey’s Tool Kit where you will find all kinds of helpful exercises and techniques. You might also want to check out, a site run by Smart Recovery, where you will find more resources related to cognitive behavioral techniques.

Mindfulness Meditation

What is mindfulness meditation?

There are many forms of meditation and you can choose and learn any style of meditation that works for you. Mindfulness mediation is a simple and easy form of meditation that you can quickly learn and practice as part of your healing process.

Mindfulness mediation helps to ground and relax you by regulating your breathing and focusing your mind on the present.

How much time does meditation take?

You can take as little as 5 to 10 minutes or as long as an hour depending on your needs. If you are new to meditation, then know that it may take a little time to get comfortable and that the rewards are worth your patience.

When should I meditate?

Meditation is beneficial any time of day. Many people, however, have found the early morning hours to be the best time to meditate because they have not yet been side tracked by all the distractions and activities of daily life. Another advantage to meditating in the morning is that you have the opportunity to ground yourself before you face the day.

What will meditation do for me?

We live in a hectic and often stressful world. Meditation can help you stay grounded, balanced and healthy. Some of the many benefits of meditation include:

  • Relaxation
  • Clarity of mind
  • Reduced blood pressure
  • Decreased stress
  • Improved mood
  • Decreased anxiety
  • Pain reduction
  • Improved mental focus
  • Enhanced immune system

Isn’t meditation a religious thing?

While many religions and spiritual practices make use of meditation, the practice itself is not attached to any particular belief system.

Law of Attraction

What is the Law of Attraction?

The Law of Attraction is an active and powerful force based on the principle that your energy creates your reality. The idea is that like attracts like.

Essentially, your beliefs determine your circumstances. You literally get what you ask for, but not on a superficial level. For example, you may say to yourself and the universe that you want to be wealthy, and you may ask for prosperity, but if you don’t believe from the core of your being that you deserve that prosperity, then you probably won’t get it. Just the opposite is true as well.

This means that we can actually manifest whatever we most desire and truly believe we deserve.

How does the Law of Attraction work?

We attract to ourselves what we most deeply want and believe we deserve. This is crucial for realizing our desires. We all want things. That doesn’t mean we get them. We have to:

Be specific about what we want: This process is a lot like creating a photograph of what we want the universe to give us. When the image is clear and sharp, our desire is realized. We simply need to be clear and specific about what we want.

Know that we deserve it: If we truly and deeply believe we deserve what we are seeking, then it will come to us. However, if we have any doubt that we deserve or are ready for what we are requesting, then we may only receive part of what we want or may not receive it at all. The universe will give us only that which we are fully ready to receive.

Trust that we will receive it: This means letting go of the process. If we truly trust that our needs will be met, then we don’t get emotionally attached to what will or won’t happen. We also don’t feel compelled to try to make things work the way we want them to, and this would just derail the process anyway. That’s because our thoughts and emotions create the energy that will put our request into form. If we send out desperation and neediness, then we will attract scarcity. If, however, we send out trust in the abundance of the universe and know that we will be okay while we are waiting, then we will receive what we desire.

Act as if we already have it: This means allowing for, being receptive to what we want. We stay open and ready to receive our request. This may seem tricky, especially in a situation where, for example, there are more bills than money to pay them. Even so, if we remain calm and trusting, keeping our focus on manifesting what we want, then we are prepared to receive it once it arrives. If, however, we slip into doubt and frustration thinking that the money will never come, then we block it from coming to us. It really is that simple!

Something you can do right now to begin attracting what you most desire: You can go to Tracey’s Tool Kit for more great resources.

Having these powerful practices at your finger tips, will allow you to attain what you most desire without being dependent upon others for what you need and want for your life.

Matrix Reimprinting

Matrix Reimprinting uses EFT to help transform and restructure memories. Basically, we go into a past memory and clear the negative learnings by assisting the younger self (similar to inner child work.) By going back and actually helping your younger self through the negative event, in a new positive way, you CAN actually change the foundations of your reactions to the world in a more positive way.  Visit this website to learn more:

Traditional Psychotherapy Approaches

EFT And Matrix Reimprinting are tools that will be used when appropriate in combination with selected techniques from Cognitive Behavioral Therapy, Gestault, Psychodynamic Theory, and Mindfulness based techniques.

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