What is a Tapping Project?
Battle Tap is organized into tapping "projects". Each project is made up of the troubling memory and emotion that were chosen to be worked on. Each project can have multiple sessions. Projects are saved into the My Projects page
where you can review them at any time. You can also add new sessions to old projects if the troubling emotions return or new unresolved aspects of the experience are remembered.
My Projects page displays all of your new and already started projects:
DEFINITIONS FOR COLUMNS (from left to right):
Button shows/hides all session details for the selected project:
Button shows/hides a graphic
expression of your project progress for
CREATING A PROJECT
Once you are ready to start your own Battle Tap project, the following
instruction will demonstrate how to do it:
1. SELECT NEW PROJECT
2. CHOOSE A DISTRESSING EMOTION
Example: “I would like to resolve my anxiety.”
Choose one emotion from the list that most closely describes your distress. Be aware that situations and memories can involve many different emotions (i.e. anger, sadness, and guilt), but when you are tapping, work on one emotion at a time. When you are completely finished with one emotion, only then begin tapping on the next emotion. You can choose the most intense or the mildest emotion first – the order doesn’t matter. The key is that you experience emotional neutrality when you are finished tapping.
3. CHOOSE A MEMORY THAT RELATES TO THIS EMOTION
Example: “I felt anxious when I was in bed and I heard the sound of an incoming rocket.”
Be very specific when choosing a memory. Make sure it’s a “real” memory and not a generalized experience like “being rocketed made me anxious”. Choose the closest category and
topic for you memory – this will keep you organized with your tapping projects.
4. CHOOSE A PROJECT TITLE
Examples: “Deployment to Iraq in 2006” or “Childhood abuse” or “The Divorce”
You must give your new project a title. Accurate titles can help you organize complex traumatic memories.
5. SAVE THE PROJECT
Click "Add" to save the new project. The newly created project will be added to
the list of the unstarted projects on the right. You can start the tapping
session for any of
them by selecting one and then clicking "TAP NOW" button.
BATTLE TAP SESSION
Once you started a tapping session by clicking the "TAP NOW" button on either the
"New Project" or "My Projects" page, follow these instruction to learn how to do this and also improve your technique.
A Battle Tap session is a simple 3-step task and will start with the first
1. CHOOSE A REMINDER PHRASE
Examples: I felt anxious because: [“incoming rockets”] or [“I thought I’d die”]
This phrase will be shown during the videos. They keep you focused on your memory while you tap. It should be only a few words in length and describe your chosen memory accurately. Use one phrase at a time and be aware that most projects will have required multiple remainder phrases by the time you have resolved it.
You initially tap on the anxiety that you feel due to being exposed to a rocket attack. After that resolves, you feel anger towards the enemy for attacking your team. When that is resolved, you notice that you feel sadness because another warrior was wounded in the incident. After that, you can talk about this tragic day and no longer feel strong emotions, indicating that the memory is no longer “unresolved”. You then move onto another memory that does awake distressing emotions in you. (Notice that you used three different reminder phrases and emotions to resolve the various aspects of the memory.)
2. RE-EXPERIENCE THIS MEMORY
Example: “I HEAR the piercing sound. I SEE my ceiling and imagine the rocket breaking through it. I FEEL my heart pounding. I TASTE my dry mouth. I SMELL the sand and vehicle exhaust.”
In your mind, re-experience the memory using your five senses before you continue. Use your imagination creatively if you cannot remember all the details. Taking 15-30 seconds to do this allows your brain to accurately find and activate this specific memory – this is important for achieving best results with BATTLE TAP.
3. QUANTIFY, DESCRIBE, AND LOCATE THE EMOTION
Example: “My anxiety is now an intensity of 7/10 and it’s like a tightness in my stomach.”
When you have re-experienced the memory, you will also feel its unresolved emotions. If you feel more than one emotion, only focus on the emotion that you started with – you can tap on other emotions at a later time. First, quantify the intensity of the emotion that you are feeling at this moment on a scale from 0-10 (10 = maximal intensity). Second, describe what it feels like and locate where you feel it (i.e. “tightness” and “in my stomach”). Feeling your emotions can feel uncomfortable, but it is the only way to accurately monitor your progress and to know when the memory has been sufficiently resolved.
When you are ready, click the "CONTINUE" button to start the actual tapping
4. THE TAPPING SESSION
After you start the video, tap along, and read the text out loud – your Reminder Phrase should be inserted automatically into the text. (If you
are using a device (tablets etc.) that can't show the interactive video, just insert your “reminder phrase” into the [____] area.) During the video, you will be taking turns speaking. Feel free to change the generic wording in any way that better describes your personal situation. Use emotion when you speak, participate with full attention, and allow yourself to feel your emotions fully. Move to the next tapping point whenever you hear the “ding” sound – this will also be demonstrated by the video. It is recommended that you try to finish each video, as the last third of each video focuses on positive cognitive reframing – an important part of resolving traumas. However, if you are at least half way done with the video and you feel that your memory is fully resolved, feel free to skip the rest of the video.
5. RECHECK EMOTIONAL INTENSITY AND RECORD NOTES
Example: “My anxiety is now an intensity of 3/10 and it’s like a mild pressure in my stomach.”
Example: “NOTES: While I was tapping I recalled getting disrespected by my supervisor after the attack – I better tap on that at a later time.”
Follow the instructions given previously – record the quantity, description, and location of your emotion now that you have tapped on the memory. The notes section is for you – record whatever you think is important for your healing process. You can tap another round using the same or different reminder phrase if you feel that the memory is not yet resolved. If new emotions and memories came up while you tapped, you can tap on them now or return to the Tapping Center and add them as new projects for a later time. If you feel like you are not making progress, switch your attention to earlier traumatic memories to find the “Original Memory” (see section the Advanced Concepts page in the Introduction menu).
To finish, click the "Done" button to save the session and return to "My