Who should read *The Tapping Solution to Create Lasting Change*?

This book is ideal for individuals seeking tools to manage stress, navigate life transitions, or break cycles of self-doubt. It’s particularly valuable for fans of mindfulness practices, those new to EFT, or readers who want actionable strategies for personal development. Jessica Ortner’s relatable tone makes it accessible for both self-help beginners and seasoned practitioners.

Is *The Tapping Solution to Create Lasting Change* worth reading?

Yes, for its actionable EFT frameworks and relatable guidance on sustaining change. Readers praise its step-by-step tapping scripts, real-life examples, and focus on overcoming burnout or stagnation. However, some note repetitive sections—best suited for those open to alternative wellness methods.

How does Jessica Ortner’s book differ from other EFT guides?

Unlike generic EFT manuals, this book specifically addresses sustaining change post-transformation. Jessica Ortner blends personal anecdotes with structured tapping sequences for overcoming procrastination, fear, and relapse into old habits. It also integrates spiritual growth without dogma, distinguishing it from purely clinical approaches.

What are the main techniques taught in the book?

Key methods include: - **Problem-specific tapping scripts** for fear, procrastination, and self-sabotage. - **“Clarity tapping”** to quiet mental noise during decision-making. - **Body-centered practices** to identify and release physical manifestations of stress. Each technique pairs physical tapping on meridian points with affirmations to rewire limiting beliefs.

How does the book address fear of change?

Jessica Ortner reframes change as a “doorway to joy” rather than a threat. Through tapping exercises, readers learn to acknowledge fears without judgment, release attachment to outdated identities, and trust their intuition during transitions. Case studies show how this reduces anxiety around career shifts or relationship changes.

Can beginners to EFT benefit from this book?

Absolutely. Ortner provides clear diagrams of tapping points, script examples, and troubleshooting tips for common mistakes (e.g., rushing the process). The book avoids jargon, making it ideal for newcomers—though some prior self-help familiarity helps.

What critiques exist about *The Tapping Solution to Create Lasting Change*?

Critics highlight occasional repetitiveness in case studies and overly broad advice for complex trauma. However, most agree the practical exercises offset these issues. Those preferring data-heavy approaches may find the spiritual leanings less appealing.

Метод простукивания для устойчивых перемен: Руководство о том, как выйти из тупика и найти свой поток book cover

Краткое содержание «Метод простукивания для устойчивых перемен»

Q: What is *The Tapping Solution to Create Lasting Change* about?

*The Tapping Solution to Create Lasting Change* by Jessica Ortner teaches readers to use Emotional Freedom Techniques (EFT) to overcome self-sabotage, fear of the unknown, and procrastination. It combines practical tapping exercises with insights into sustaining personal transformation, helping individuals navigate life changes with clarity and resilience. The book emphasizes releasing emotional blocks to align with intuition and achieve long-term growth.

Руководство о том, как выйти из тупика и найти свой поток

Джессика Ортнер

3.72(18 Reviews)

Обзор: Краткое содержание «Метод простукивания для устойчивых перемен»

Откройте для себя революционный подход Джессики Ортнер к эмоциональной свободе, который изменил жизни миллионов людей по всему миру. Этот бестселлер по версии NYT раскрывает древнюю технику простукивания, одобренную Джеком Кэнфилдом и Брюсом Липтоном. Что, если бы снижение тревожности на 41% занимало всего 9 минут? Ваши устойчивые перемены ждут вас.

Выберите способ повествования

Изучите Краткое содержание «Метод простукивания для устойчивых перемен» в разных стилях обучения

Те же идеи из Метод простукивания для устойчивых перемен. Выберите подходящие вам голос, глубину и темп. Меняйте в любое время.

Глава 1

Tapping into Your Flow: Transforming Emotional Barriers to Lasting Change

Have you ever found yourself stuck in the same frustrating patterns despite your best efforts to change? Jessica Ortner's "The Tapping Solution to Create Lasting Change" might be the breakthrough approach you've been seeking. This revolutionary book has become a favorite among celebrities like Oprah Winfrey and Gabby Bernstein, who credit the Emotional Freedom Technique (EFT) or "Tapping" with transforming their relationship with stress and anxiety. Since its publication, the technique has gained mainstream acceptance, with over 100 clinical studies validating its effectiveness in reducing stress hormones and even altering gene expression. What makes this approach unique is its blend of modern neuroscience with ancient Chinese acupressure principles-allowing you to literally tap into your body's energy system to release emotional blocks that keep you stuck. As you'll discover, the real magic happens not by forcing change through willpower, but by creating a state of flow where transformation feels natural and sustainable.

Глава 2

The Pattern of Panic: Why We Stay Stuck Despite Our Best Intentions

Most of us have experienced the frustrating cycle of enthusiastically starting a new habit or goal, only to find ourselves back at square one weeks later. Jessica Ortner calls this the "pattern of panic"-a self-perpetuating cycle where we try to hate ourselves into happiness or stress ourselves into resolution. This approach inevitably fails because it works against our brain's fundamental wiring. Our primitive brain wasn't designed for personal growth but for survival. It evolved to prioritize avoiding pain over seeking pleasure, which served our ancestors well when daily life centered on avoiding predators. This negativity bias causes us to overestimate threats and underestimate benefits-we can recognize fear in faces faster than happiness. When we feel fear, our amygdala triggers stress hormones like cortisol, preparing us to fight or flee while diverting resources away from creativity, complex problem-solving, and other functions essential for positive change. The mismatch between our primitive brain and modern world creates significant limitations. While our ancestors needed this system to survive physical dangers, today our brain treats social embarrassment with the same urgency as physical threats. It creates neural pathways from strong negative emotional experiences, making change feel unsafe and keeping us stuck in familiar patterns. When we attempt to create change, our primitive brain's safety bias activates. Since it doesn't distinguish between positive and negative change-only certainty versus uncertainty-it categorizes all change as potentially dangerous. It prefers the certainty of being stuck (which it sees as "safe" since you've survived) over the uncertainty of change. This explains why change feels so difficult-our brain and body work against us precisely when we need their support. The good news? We can rewire the primitive brain through the body. Research using fMRI scans shows that acupoints act as gateways to the primitive brain. By tapping on these points while processing negative emotions and limiting beliefs, we send calming signals to the brain, creating a sense of safety around change. Jessica shares her personal turning point using Tapping to address her relationship with food and body image. After years of trying to "hate herself happy," she used Tapping to release limiting beliefs and reassure her primitive brain that she was safe being seen. This allowed her to transform her inner life without resorting to self-sabotage. While change and uncertainty might sound exciting in theory, they often trigger fear in practice. Imagine what change might feel like without panic-could it become a source of joy, creativity, and abundance? The first step is noticing how panic manifests in your body: tightness, knots, pain, or even dull, heavy sensations. This awareness helps break the pattern of panic and opens the door to lasting change.

Следите за каждым словом во время прослушивания

Читайте Краткое содержание «Метод простукивания для устойчивых перемен» вместе с аудио: каждое слово подсвечивается в реальном времени.

Глава 3

Finding Your Flow: The Natural Rhythm of Authentic Change

Flow isn't about constant motion or perpetual achievement-it's about moving through life with greater ease. Like nature's seamless seasonal transitions, true flow includes periods of creation and periods of release. Whether letting go of a past relationship or pursuing new goals, being in flow brings ease through life's different seasons. We often judge ourselves harshly for feeling stuck and experiencing negative emotions, which ironically becomes one of the biggest reasons we remain stuck. Instead of accepting that being temporarily stuck is part of our human experience, we make it wrong. Jessica's own journey with Tapping revealed how her quest for self-help had turned into self-punishment because she was missing a key ingredient: self-compassion. We typically address emotions in three ways, but only one supports getting unstuck. First, we deny and judge them with "should" statements, numbing ourselves through distraction. Second, we feed emotions by mentally replaying situations, getting increasingly upset. The third and most constructive approach is acknowledging and accepting emotions, which allows us to move through them and learn from them. Tapping provides direct access to the primitive brain and body where emotions are stored, helping us release them more quickly. While positive thinking has its place, trying to force positivity gives negative emotions more power. We can't simply decide to stop feeling emotions like anger-we need to process them first. Tapping provides an effective way to move through negative thoughts and emotions before letting them go. Only after clearing our emotional "slate" can we authentically root ourselves in positive thoughts and affirmations. When we stay singularly focused on external goals, we tend to stay stuck in self-criticism and panic, becoming less productive and creative. By releasing ourselves from panic and allowing ourselves to feel what we're feeling, we become process-oriented rather than goal-oriented, finding joy in daily small steps. This shift toward growth and away from outcomes often helps us realize our desires more easily and quickly. Simply put, if it isn't pleasurable, it's not sustainable. Like the pivotal moments in biographies where famous people faced feeling stuck, your current challenges are just one chapter in your greater life story. One day you'll look back and understand how even when you felt stuck, there was magic moving you closer to where you longed to be. Trust that magic, dance with it, and let it guide you toward lasting change.

Глава 4

Quieting Your Critical Voice: From Inner Bully to Inner Ally

When we hold beliefs about ourselves, we unconsciously act in congruence with them. If you believe you aren't good enough, your primitive brain searches for evidence to prove that belief-and vice versa. These beliefs create strong emotional responses in the body, reinforcing the idea that they must be true. This self-perpetuating cycle makes us more attached to our critical voice over time. What we overlook is that this critical voice is simply our primitive brain broadcasting fear through an internal loudspeaker, desperately trying to keep us safe by avoiding change-even positive change-because the primitive brain equates safety with certainty. Many people resist quieting their critical voice because they believe it works-that without it, they'd never lose weight, apply for that job, or start dating. But changes made from this critical place rarely last because they come from panic. The critical voice is an exhausting taskmaster, always demanding more, better, faster, making our journey toward goals feel harsh and limiting. Eventually, we get worn down and return to self-sabotaging behaviors, restarting the pattern of panic all over again. Would you yell at a scared child, telling them they're stupid and abandoning them? Of course not! Yet we allow our critical voice to be exactly that harsh to ourselves. Bestselling author Iyanla Vanzant shared that her critical voice gave her a false sense of control-if she pointed out her own faults first, she wouldn't be hurt when others did. Her inner critic had become armor for self-defense. She realized her critical voice wasn't craving more self-critique but comfort and reassurance. By prioritizing self-care and self-love, she prevents her critical voice from becoming too powerful. Our reliance on the critical voice may seem helpful, as if we're motivating ourselves with future rewards. However, denying ourselves joy while pursuing goals becomes self-defeating-as soon as we achieve one goal, we find another standing between us and happiness. Using Tapping, we can transform our critical voice from inner bully to inner ally, not by silencing it completely, but by quieting it enough to take positive action. When our critical voice speaks, we rarely feel peaceful or confident. Instead, we experience anxiety, stress, hopelessness, and frustration. By tapping while focusing on negative beliefs from our critical voice, we relax the body, signaling safety to the primitive brain. This physical relaxation prevents us from being triggered into panic by our critical thoughts. Instead, we can step back and see that what the critical voice says isn't true-it's just the scared child inside trying to keep us safe. Our inner vision creates a spark that the critical voice often smothers with judgment. To manifest our desires, we need to nurture that spark rather than deprive it of oxygen through criticism. Through regular tapping practice, we can honor our critical voice's protective intention while recognizing that change is safe, gradually transforming our relationship with ourselves and creating space for authentic growth.

Получите больше: Краткое содержание «Метод простукивания для устойчивых перемен»

Получайте новые идеи каждый день из более чем 100 000 уроков
Слова подсвечиваются синхронно с аудио
Ваша библиотека сохранена на всех устройствах

Глава 5

Moving Through Fear and Uncertainty: Embracing Imperfect Action

When we feel stuck, we often recognize the need for change but fear the uncertainty it brings. This fear takes hold not just because it's rooted in our survival instinct, but because it's embedded in our beliefs. These beliefs operate as assumed "truths" that keep us stuck until we use Tapping to reduce their emotional intensity. Only then can we objectively examine whether these beliefs are actually true. One common limiting belief is "I need all the answers before I can move forward." Our primitive brain craves certainty and safety, causing us to freeze when facing the unknown. This paralysis is worsened by cultural conditioning that makes us fear mistakes. Jessica shares her experience making "The Tapping Solution" documentary, where she and her team had to proceed despite countless unanswered questions. They discovered that taking imperfect action was the only way to gain clarity-each "failure" provided valuable data that eventually led to success. Every successful person experiences more failure than success. Arianna Huffington's mother taught her that "failure is not the opposite of success; it's part of it." Like Thomas Edison finding 10,000 ways a lightbulb wouldn't work, these "failures" are actually stepping stones to success. Using Mike Dooley's car GPS metaphor, our internal guidance system only works when we're in motion. Just as a GPS can't help a parked car, our intuition and the Universe can't guide us until we take action. Even "wrong turns" provide valuable feedback for course correction. Another limiting belief is "I have to heal completely; then I can move forward." At an event with Erin Stutland, a woman explained she'd spent years trying to completely eliminate her "not good enough" belief through workshops, books, and therapy. Jessica wanted to tell her "Welcome to the club!" as most people struggle with similar limiting beliefs. We don't need to banish every fear and insecurity before creating change-this expectation creates the pattern of panic. Instead, we can use Tapping to lessen the intensity of our fears, allowing us to step back and question our limiting beliefs. Louise Hay, at 87 years old, revealed during an interview that she was still working on releasing childhood issues. Rather than feeling ashamed or inadequate, Louise approached her ongoing healing journey with ease and self-compassion. She demonstrated that healing is never about reaching a final destination but is simply part of the human experience. While being stuck is frustrating, our primitive brain knows it's safer than creating movement. When we believe we need to banish every fear before creating change, we're often avoiding the discomfort of putting ourselves out there. Though inner work can be challenging, it allows us to stay hidden, protecting us from potential rejection. The truth is, growth requires stretching, which inevitably brings discomfort and fear. These feelings aren't reasons to retreat but calls to process our emotions while continuing to create movement. A third limiting belief is "I will relax and find my flow when I achieve this goal." If we put joy and flow on hold until we achieve specific dreams, we miss the abundance already present in our lives. We also fall into "the life purpose trap"-how the pressure to identify one single life purpose can prevent us from trying new things or recognizing that purpose can come from multiple sources and evolve over time.

Глава 6

Creating Space for Change: How Your Environment Shapes Your Flow

Our physical surroundings profoundly affect our ability to create flow and ease in our lives. Research from Princeton Neuroscience Institute shows cluttered environments limit focus, increase stress, and diminish performance. Jessica shares a powerful personal story from her high school years when her family experienced financial difficulties. Her mother transformed their home by decluttering without spending money, creating a sanctuary that improved their family dynamics and coincided with her father's business turnaround. This experience demonstrated how clearing physical space can create mental and emotional space for positive change. Financial insecurity often triggers hoarding behaviors as we fear future lack. We hold onto possessions believing we might need them later or can't afford replacements. This mindset becomes especially ingrained when growing up with limited resources. We also hold onto gifts out of emotional attachment, believing they represent love or preserve memories. Jessica shares how her mother donated a sad painting from her grandmother after realizing it consistently evoked negative feelings, demonstrating that memories and love remain even when we release physical objects that don't serve us. A common resistance to decluttering is the concern about being wasteful. Jessica addresses this by explaining that unhealthy food becomes waste either inside or outside the body, and unused items like clothing are more wasteful sitting unused than being donated where someone else might enjoy them. Holding onto things that don't serve us wastes energy and blocks new experiences we wish to create. In feng shui, clutter represents stagnant energy that blocks abundance. The accumulation of clutter happens so gradually that we often don't notice its effects until the process of clearing becomes overwhelming. To make decluttering more enjoyable, Jessica suggests incorporating pleasurable elements like lighting candles, playing inspiring music, letting in sunshine, listening to audiobooks or podcasts, sharing progress with supportive friends, using affirmations, and promising yourself rewards upon completion. Jessica recommends using affirmations to assign deeper meaning to the decluttering process. By pairing the physical action with symbolic intention, mundane tasks become transformative. She provides examples like "As I clean out the cabinets in my kitchen, I usher in health and vitality." Our possessions tell stories that either reinforce stuck patterns or support positive change. Charlotte was stuck in an unhealthy relationship pattern until she noticed her bookshelves were filled with heartbreaking romance books. By donating these books that reinforced painful relationship patterns, Charlotte felt empowered to end her toxic relationship. Similarly, Jessica's friend Annalisa discovered through a feng shui expert that her artwork-depicting a large woman and smaller man in separate corners-mirrored her pattern of attracting emotionally unavailable men. Jessica offers nine simple feng shui practices to create an environment that supports getting unstuck: bring in live plants to support growth; make physical room for what you desire (like two pillows if seeking partnership); create a sacred bedroom free of electronics; choose artwork that evokes positive emotions; create a welcoming entryway; circulate fresh air regularly; fix broken items; optimize lighting with natural light and dimmers; and perform space clearings with sage or incense to release stuck energy. She also recommends creating a dedicated sacred space in your home-either a specific corner or room, or a portable ritual setup like a yoga mat and candle. This space becomes your sanctuary for connecting with your innermost desires, tapping, meditating, and celebrating. Even in a tiny New York apartment, Jessica transformed her living room temporarily through simple rituals that signaled to her mind it was time for inner work.

Следите за каждым словом во время прослушивания

Глава 7

Transforming Relationship Dynamics: Breaking Free from Drama Patterns

Relationship stress can drain the energy needed for transformation, and fear of others' reactions can keep us stuck. Our fear of rejection is hardwired into our primitive brain as a survival mechanism from our evolutionary past. When humans lived among dangerous predators, being included in the group was essential for survival-rejection could mean death. Though we no longer face these threats, our brains still process social rejection as life-threatening. This explains why we fear being disliked or excluded, and why we sometimes stay stuck rather than making changes that might affect our relationships. Jessica identifies three common relationship patterns that keep us stuck. The first is the "drama shrinker" who avoids conflict at all costs, holding beliefs like "I must always say yes" and "other people's feelings are more important than my own." Drama shrinkers prioritize others' approval over their own needs, eventually leading to resentment and physical symptoms as repressed emotions get stuck in the body. Though they aim to avoid drama, their pattern of shrinking actually creates more problems long-term. Drama shrinkers focus so intensely on being accepted that they ignore their own needs and intuition about unhealthy relationships. This pattern leads to physical symptoms as the body says "no" when the person won't. Tapping can release repressed emotions and relieve associated physical symptoms, helping drama shrinkers establish healthy boundaries. Practical tips include buying yourself time before answering requests, doing a gut check about what you truly want, and telling the truth with grace. The second pattern is the "drama fixer" who, unlike drama shrinkers who avoid conflict, dives headfirst into others' problems, trying to solve them. Often learning this role in childhood when they felt responsible for keeping peace, fixers believe they're responsible for everyone's happiness. They suffer when they can't control others' struggles and feel resentful when they don't receive the same level of support they give. Common beliefs include "If someone I love is hurting, it's my job to fix it" and "I know what's best for everyone." Jessica distinguishes between genuine support and unhelpful fixing, sharing her experience of trying to fix a friend's post-breakup melancholy. She realized her advice-giving implied her friend couldn't solve her own problems. While sometimes we must step in to help vulnerable loved ones, drama fixers habitually offer unsolicited advice, feel they know what's best for others, and derive purpose from being needed. The third pattern is the "drama seeker" who consciously seeks drama, enjoys unpredictability, tests love through conflict, and feels bored without drama. Jessica points out how our culture glorifies drama through entertainment and news, conditioning us to crave excitement and develop a high tolerance for drama. This widespread emphasis makes us unaware of how much energy drama consumes in our lives. Drama seeking has a neurological basis: our brains release endorphins during dramatic situations, creating a temporary high. Over time, we train our brains to equate drama with love and connection. Without drama, we experience withdrawal symptoms like boredom and depletion, creating a cycle that robs us of energy needed for positive change. By using Tapping to address these relationship patterns, we can transform our interactions. Robin eliminated drama from her life after tapping on relationship stress, feeling lighter and happier as a result. With this newfound energy, she could finally prioritize herself and make positive changes more quickly. When we heal our relationship dynamics, we free up tremendous energy for creating lasting change in all areas of our lives.

Глава 8

The Self-Care Revolution: Nurturing Yourself to Support Lasting Change

When stuck in patterns of panic and avoiding self-care, we prioritize others' happiness over our own, making it impossible to truly help since we can't give what we don't have. As Cheryl Richardson notes: "If you take better care of yourself, the negative self-talk is going to stop... you're going to feel stronger and care more about what you think than what others think." Many struggle with guilt when prioritizing themselves, their inner critic drowning out intuition with messages like "You're being selfish!" These beliefs often stem from generational patterns where self-sacrifice was valued over well-being. Saying yes to self-care means saying no to other things. Ann, a nursing assistant, experienced this when declining an extra shift despite guilt-inducing responses. Through tapping, she overcame her anxiety and chose a rejuvenating sunset cruise instead. Three myths prevent proper self-care: First, the belief that our value comes solely from giving and sacrifice. Second, the idea that we must earn self-care by completing tasks or making everyone else happy first. Third, the misconception that constant pushing leads to greater progress, when it actually causes burnout. Jessica offers six practical tips for daily self-care. Remember it's meant to be simple-not elaborate routines or green juice. Take 15 minutes to check in with yourself by asking "How am I doing?" Unplug from technology regularly, as Anne Lamott suggests: "Almost everything will work again if you unplug it for a few minutes, including you." Allow yourself to wander without goals, make fun a priority, and slow down to savor simple pleasures. By prioritizing self-care through these practices, we become more attuned to our needs and can set powerful intentions for lasting change that flows naturally rather than being forced through willpower alone.

Получите больше: Краткое содержание «Метод простукивания для устойчивых перемен»

Получайте новые идеи каждый день из более чем 100 000 уроков
Слова подсвечиваются синхронно с аудио
Ваша библиотека сохранена на всех устройствах

Глава 9

Reimagining Your Goals: From Forced Outcomes to Authentic Desires

Jim Carrey's humorous Golden Globe speech about never feeling "enough" highlights how we often approach goals backward. We focus on what we lack and set goals to "fix" ourselves, putting our critical voice in charge. This approach can backfire in three key ways: goals can take us from dread to disappointment when we repeatedly fail to achieve them; they foster a sense of lack by highlighting what we don't have; and they give power to our critical voice. Goals often reflect our limited perspective when we're feeling small and stuck. As we grow and evolve, these same goals may become limiting rather than inspiring. The critical voice gains power when we encounter obstacles, leading us to shrink our goals to more "realistic" ones that are less fulfilling. This creates a self-perpetuating cycle of lack that fails to deliver desired results. Jessica suggests looking beyond specific outcomes to identify the feelings we truly desire. Quoting Mike Dooley, she explains that manifesting comes from attaching to desired emotions while detaching from specific "hows." Like plants growing toward sunshine, we need direction without rigid expectations. Our emotions are magnetic-feeling lack attracts more lack, while feeling abundant attracts abundance. We often have subconscious resistance to our desires. Jessica shares stories including a woman who believed making money wasn't spiritual and her own belief that success would make finding love harder. These limiting beliefs create inner conflicts that block progress. When she cleared her own resistance around relationships, she met her husband and discovered love could make her feel "not like falling, but like flying." Our judgments of others who have what we want create unconscious resistance. When we judge someone with wealth as "greedy" or assume successful people must be "self-centered," we're telling our subconscious it's unsafe to achieve similar success. By noticing these judgments and tapping on them, we can release the emotional charge and celebrate others' accomplishments instead, signaling to our brain that it's safe for us to succeed too. Instead of focusing on external outcomes, Jessica encourages shifting attention to how we want to feel. She shares her personal birthday intentions that served as a guiding vision rather than a to-do list-statements like "I easily release the need for perfection" and "I easily feel empowered around money." Unlike traditional goals, these feeling-focused intentions inspired action, created more joy, and allowed room for growth and evolution without the pressure of specific outcomes. Resistance to our desires manifests as boredom, impatience, fear, procrastination and other self-sabotaging behaviors. By using Tapping to acknowledge and release this resistance, we can create intention statements beginning with "I easily feel..." that support authentic change. A powerful vision should nourish and encourage growth while maintaining joy. If your vision starts feeling limiting, Jessica suggests tapping while asking reflective questions: Is this vision truly mine or am I pursuing it to please others? Does it still inspire joy? Is it rooted in my passion or others' expectations? By focusing on desired feelings rather than specific outcomes, we create a more authentic foundation for lasting change than traditional goal-setting provides. This approach allows us to enjoy the journey rather than postponing happiness until we reach some future achievement.

Глава 10

Overcoming Procrastination: Uncovering the Wisdom Behind Delay

Procrastination is a behavior, not a personality trait, and often signals deeper challenges we're avoiding. By understanding what our procrastination is telling us, we can address underlying issues and move forward more easily. Fear of failure is a common trigger for procrastination, as our brain tries to protect us from potential pain. To overcome this, we must address our relationship with past failures, our self-treatment when making mistakes, and our beliefs about failure's consequences. Tapping can help release these limiting beliefs. "Intuitive procrastination," as Jessica calls it, can actually be beneficial - signaling when we need to pause or change direction. After her first book, Jessica felt stuck starting her second until she realized she needed a different creative outlet, leading to her podcast. Learning to distinguish between fear-based avoidance and intuitive guidance is crucial. We often criticize ourselves for procrastinating when we're simply overwhelmed. Like Joanne, who berated herself for not following her weight loss plan while managing her mother's funeral arrangements. When life becomes chaotic, we seek control through productivity, but this often backfires. Instead, ask: "Am I procrastinating or expecting too much?" Success-related procrastination occurs when achievement feels threatening - perhaps due to increased visibility or difficulty setting boundaries. Jessica offers tapping meditations to help release these limitations and embrace success. Decision paralysis can also manifest as procrastination. To overcome this: trust your judgment, create quiet time for reflection, separate your thoughts from others' opinions, assess timing, and make decisions from abundance rather than fear. Some tasks we procrastinate on simply because they're unpleasant - what Jessica calls "the suck," like doing taxes or mailing thank-you cards. Tapping can help us accept these necessary tasks while creating space for action. Even after addressing underlying fears through tapping, taking action might still feel uncomfortable. However, like Barbara confronting her roommate about kitchen clutter, or Daisha finally recording her album, you don't need to feel completely ready - you just need to take one step forward. Tapping provides clarity about which action to take and creates more ease around taking those steps.

Следите за каждым словом во время прослушивания

Глава 11

Celebrating Every Step: Finding Joy in the Journey

In our culture of instant gratification, we often forget that meaningful life journeys take time. Change and flow require movement-we can't remain still and create change. Our vision acts as the sunlight we grow toward, motivating us to try new things outside our comfort zones. By taking consistent action steps, we create positive momentum, allowing us to grow in ways we never imagined possible. Perfectionism, not lack of motivation or energy, often blocks consistency. We treat ourselves harshly for small slipups, making it easier not to try at all. Many adopt a "go big or go home" mentality that prevents taking action unless it meets impossibly high standards. We cling to perfectionism hoping to avoid criticism, but with eight billion people on the planet, criticism is unavoidable. Jessica and her brother developed a ritual of celebrating their books' first one-star reviews as a way to acknowledge that not everyone would love their work. This practice helped them realize that surviving criticism is liberating-you can move through fear rather than letting it keep you stuck. To overcome perfectionism, we must savor each success and step forward, even when results don't meet expectations. Every time we take action and celebrate small steps, we reaffirm to our primitive brain that it's safe to take consistent action. Feeling pride and joy in forward movement conditions us to enjoy the process, making it easier to continue taking steps. It's through taking action, even imperfect action, that we create lasting change. Jessica uses an affirmation to release perfectionism: "I easily release my need for perfection by trusting that what I create in the moment is divine." This reminds her that creating takes courage and trust. She shares how her initial three-day flow course received mixed feedback, but this "failure" led to developing a more successful seven-week course that inspired this book. She's learned that "done is better than perfect"-getting work into the world matters more than perfection. Perfectionism often holds us back from consistent action. When we examine how it affects us, we can see patterns of holding ourselves to impossibly high standards, fearing criticism, and avoiding sharing accomplishments. These beliefs typically originate from childhood experiences where we were punished for imperfection or faced harsh criticism. By tapping on these patterns and the original pain pushing us toward perfectionism, we can develop self-compassion and realize criticism can't truly harm us. Adding meaning to consistent actions transforms them from dreaded tasks into sources of nourishment. When we assign empowering significance to our actions, we create ease and flow. Jessica struggled with exercise consistency until she shifted from seeing it as punishment for being "fat" to embracing fitness expert Erin Stutland's mantra: "Movement in my body means movement in my life." This reframing helped her see exercise as nourishing her spirit as much as her body. The key insight: "If it's not pleasurable, it's not sustainable." Taking action toward our vision feels surprisingly good. Even when we start out fixated on crossing a finish line, once we're in flow, we discover the process itself is enjoyable. We're no longer stuck in fear or worry-we're actively moving our lives in positive directions. To build consistency, pick one thing you want to be more consistent with and schedule it. Then ask, "How can I make this easier?" This might mean requesting support, scheduling it as an appointment, playing favorite music, or lighting a candle-whatever helps you feel good while taking action.

Глава 12

Trusting Life: Building Faith Through Experience

Jessica recalls when her anticipated Louise Hay interview went to her brother instead. Louise's response - "Trust life" - became a cornerstone for navigating change and maintaining flow through uncertainty. Our "faith foundation" develops through experience, unlike physical foundations built beforehand. This makes us vulnerable when pursuing new visions, as our trust gets tested while we're already in motion. Disappointments challenge this trust most deeply, especially when we've done everything "right." Jessica's move to California illustrates this challenge. Instead of finding a fresh start, she encountered loneliness and health issues. During an emergency room visit, Dr. Christiane Northrup linked her abdominal pain to issues with home and belonging. Such moments demand blind faith that things will improve. Our primitive brain resists change - even forming new neural pathways requires significant effort. Recognizing when fear attempts to derail change allows us to respond consciously. Tapping helps create a healthier relationship with uncertainty, supporting greater flow. Jessica's podcast interviews often reveal how initially difficult experiences become blessings. Dr. Mike Dow's story about his brother's brain disease leading to his career as a therapist exemplifies this. While these blessings are clear in hindsight, during challenges we often feel change is happening to us rather than for us. Courage isn't fearlessness - it's being vulnerable and moving forward despite uncertainty. Jessica's health struggles in California required trusting the process while taking small steps toward healing. By focusing on daily relief rather than complete healing, she stayed open to unexpected blessings, including meeting her future husband Lucas. The missed Louise Hay interview ultimately led to positive outcomes: her brother's book success and Jessica's first book. These experiences taught her that blessings unfold in their own time, building trust through retrospect. While we all get stuck periodically, tools like Tapping help us move through challenges more efficiently. The journey continues as we grow, pause to acknowledge progress, and leap into new unknowns - always trusting life.

★★★★★

Вы дочитали Краткое содержание «Метод простукивания для устойчивых перемен» до конца

“Прошло 23 дня, и я пользуюсь приложением каждый день. Теперь оно стало частью моей повседневной жизни.”

jayallen

Ключевые темы: Краткое содержание «Метод простукивания для устойчивых перемен»

emotional freedom technique
rewiring primitive brain
releasing emotional blocks
overcoming self-sabotage
nervous system regulation

Лучшие цитаты — Краткое содержание «Метод простукивания для устойчивых перемен»

We try to hate ourselves into happiness or stress ourselves into resolution.
Our primitive brain wasn't designed for personal growth but for survival.
Change feels so difficult-our brain and body work against us.
Simply put, if it isn't pleasurable, it's not sustainable.
Trust that magic, dance with it, and let it guide you toward lasting change.

Персонажи: Краткое содержание «Метод простукивания для устойчивых перемен»

Jessica OrtnerAuthor and EFT practitioner

Об авторе

Джессика Ортнер, автор бестселлеров New York Times «The Tapping Solution for Weight Loss and Body Confidence» и «The Tapping Solution to Create Lasting Change», является ведущим экспертом в области техник снижения стресса и эмоционального освобождения (EFT).

Как эксперт по самопомощи, специализирующийся на методе простукивания (EFT) — методике, сочетающей в себе акупрессуру и психологию, — Ортнер направляет свою работу на расширение возможностей людей по преодолению стресса, тревоги и самоограничивающих убеждений. Она выступила сопродюсером прорывного документального фильма «The Tapping Solution» и стала соавтором приложения «The Tapping Solution App», в котором было проведено более 1,6 миллиона сессий с гидом.

Авторитет Ортнер основан на десятилетиях проведения ежегодного Всемирного саммита по простукиванию (Tapping World Summit), собравшего более миллиона участников, а также на её подкасте «Adventures in Happiness», в котором представлены идеи более чем 200 лидеров в области личностного развития. Её предыдущая книга, «The Tapping Solution for Weight Loss and Body Confidence», произвела революцию в подходах к восприятию своего тела, обратившись к эмоциональным корням проблем с весом.

Приложение Ортнер продемонстрировало измеримый эффект: пользователи сообщают о снижении уровня тревожности на 41% всего за один сеанс.

Скачать резюме книги «Метод простукивания для устойчивых перемен»

Получите резюме книги «Метод простукивания для устойчивых перемен» в формате PDF или EPUB бесплатно. Распечатайте или читайте офлайн в любое время.

Пользователям также понравилось

The tapping solution for weight loss & body confidence

Jessica Ortner

Tapping

Donna Eden

Reset

Debra Fileta

Relentless Solution Focus

Jason Selk and Ellen Reed

Обложка книги The Science of EFT Tapping

Frontiers | Theoretical and clinical insights into the psychological mechanisms and active ingredients of emotional freedom techniques

What Is EFT Tapping? A Clinician’s Guide to Emotional Freedom Techniques

EFT Gold Standard: Gary Craig's Complete Protocol | PratiConnect | PratiConnect

How Clinicians Can Master EFT: Evidence-Based Guide to Emotional Freedom Technique - Yung Sidekick

7 sources

The Science of EFT Tapping

How to Change

Katy Milkman

The Power

Rhonda Byrne

Holistic energy magic

Tess Whitehurst

Частые вопросы про Краткое содержание «Метод простукивания для устойчивых перемен»

Узнать больше

ПЛАН ОБУЧЕНИЯ

The Science of Lasting Change

This plan is essential for anyone struggling to make habits stick despite having strong intentions. It bridges the gap between behavioral science and practical application, making it ideal for professionals and students seeking sustainable personal growth.

1 h 30 m•3 Разделы

ПЛАН ОБУЧЕНИЯ

Holistic Manifestation and Regulation Guide

This transformative workshop bridges ancient wisdom and modern neuroscience in an accessible, trauma-informed approach to personal development. Ideal for those feeling stuck in patterns of stress, unworthiness, or resistance who want practical tools to create lasting change without clinical jargon.

4 h 27 m•4 Разделы

ПЛАН ОБУЧЕНИЯ

Unshakable: Stoic Drills for Modern Chaos

In an era of constant digital noise and social volatility, emotional resilience is a survival skill. This plan is designed for high-stress professionals and individuals seeking to regain control over their reactions and mental clarity through practical, ancient wisdom.

2 h 30 m•5 Разделы

ПЛАН ОБУЧЕНИЯ

The Mechanics of Self-Change

This learning plan is essential for anyone feeling stuck in repetitive cycles or struggling to translate their goals into reality. It provides a science-based framework for understanding the neurological drivers of behavior, making it ideal for professionals and individuals seeking sustainable personal growth.

1 h 12 m•3 Разделы

ПЛАН ОБУЧЕНИЯ

Unbreakable: Retraining Your Biological Alarm

This plan is essential for high-performers and individuals struggling with chronic stress or anxiety who want to reclaim control over their physiological responses. It combines modern neuroscience with ancient Stoic philosophy to help anyone build an ironclad mindset against modern pressures.

2 h•4 Разделы

ПЛАН ОБУЧЕНИЯ

The Invisible Architecture of Behavior

This plan is essential for anyone struggling to break persistent cycles or build lasting routines. It is ideal for professionals and lifelong learners who want to stop relying on willpower and start using behavioral science to engineer their success.

1 h 30 m•3 Разделы

ПЛАН ОБУЧЕНИЯ

Unshakable: The Art of Emotional Detachment

In an era of constant social pressure, mastering emotional boundaries is essential for mental clarity. This plan is designed for individuals who feel drained by others' moods or struggle with social overthinking.

1 h 30 m•3 Разделы

ПЛАН ОБУЧЕНИЯ

Living Beyond the Anxiety Alarm

This plan is essential for anyone feeling trapped by persistent worry or physical symptoms of stress. It provides a holistic roadmap for moving from reactive survival to proactive living by addressing both the body's biological responses and the mind's cognitive patterns.

2 h•4 Разделы

Создано выпускниками Колумбийского университета | в Сан-Франциско

BeFreed объединяет глобальное сообщество любознательных людей

4.7

средняя оценка

Более 7,84 тыс. оценок приложения

Сообщество BeFreed

Честно говоря, я ещё даже не изучила приложение полностью, но за последние несколько дней оно меня по-настоящему впечатлило… BeFreed — совсем другой уровень по сравнению с любыми учебными приложениями, которыми я пользовалась. Оно невероятно увлекает и действительно улучшает концентрацию — то, что нужно всем, кто бесконечно листает ленту!

@ladyInfinity

Я купил BeFreed ровно 23 дня назад и с тех пор пользуюсь им каждый день. Оно полностью встроилось в мой рабочий процесс и привычку учиться.

@jayallen

Честно говоря, приложение превзошло все мои ожидания. Я могу попросить его сгенерировать аудио на любую тему, какой бы она ни была, и результат впечатляет. Моя профессиональная область — специализация в психотерапии, она мультидисциплинарная, но ответы очень точные.

@Raguipa

Больше всего я ценю то, насколько меньше я стал листать ленту: меньше времени уходит на поиск и больше — на усвоение информации. Сочетание полных аудиокниг, подкастов и планов обучения — блестящее.

@colonyofcreatorsNGO

Я уже 24 года работаю инструктором ускоренного обучения PhotoReading… книги, чтение и обучение — моя стихия, и BeFreed отлично справился, предложив инновационный подход к подаче информации в лёгкой для восприятия форме.

@BeFreed user

Это не просто приложение с кратким содержанием книг: я попробовал режим «весёлого чтения», и это гораздо лучший пересказ и способ схватывать идеи, чем традиционный. Уже ради одного этого оно того стоит.

@austinakon

Обожаю это приложение. Пользуюсь несколько дней и не могу перестать слушать. Отличный способ начать.

@jcrules328

Мне очень нравится это приложение; я тестирую его уже около месяца и считаю настоящей находкой. Оно отлично работает, потому что в BeFreed можно создавать собственные темы, а голос замечательный — с безграничным выбором озвучек.

@DanielCZ

Честно говоря, я ещё даже не изучила приложение полностью, но за последние несколько дней оно меня по-настоящему впечатлило… BeFreed — совсем другой уровень по сравнению с любыми учебными приложениями, которыми я пользовалась. Оно невероятно увлекает и действительно улучшает концентрацию — то, что нужно всем, кто бесконечно листает ленту!

@ladyInfinity

Я купил BeFreed ровно 23 дня назад и с тех пор пользуюсь им каждый день. Оно полностью встроилось в мой рабочий процесс и привычку учиться.

@jayallen

Честно говоря, приложение превзошло все мои ожидания. Я могу попросить его сгенерировать аудио на любую тему, какой бы она ни была, и результат впечатляет. Моя профессиональная область — специализация в психотерапии, она мультидисциплинарная, но ответы очень точные.

@Raguipa

Больше всего я ценю то, насколько меньше я стал листать ленту: меньше времени уходит на поиск и больше — на усвоение информации. Сочетание полных аудиокниг, подкастов и планов обучения — блестящее.

@colonyofcreatorsNGO

Я уже 24 года работаю инструктором ускоренного обучения PhotoReading… книги, чтение и обучение — моя стихия, и BeFreed отлично справился, предложив инновационный подход к подаче информации в лёгкой для восприятия форме.

@BeFreed user

Это не просто приложение с кратким содержанием книг: я попробовал режим «весёлого чтения», и это гораздо лучший пересказ и способ схватывать идеи, чем традиционный. Уже ради одного этого оно того стоит.

@austinakon

Обожаю это приложение. Пользуюсь несколько дней и не могу перестать слушать. Отличный способ начать.

@jcrules328

Мне очень нравится это приложение; я тестирую его уже около месяца и считаю настоящей находкой. Оно отлично работает, потому что в BeFreed можно создавать собственные темы, а голос замечательный — с безграничным выбором озвучек.

@DanielCZ

Мне очень нравится, что полезную, сжатую информацию и идеи можно получить в виде аудио в стиле подкаста на 8–15 минут. Я не большой фанат подкастов из-за «воды», но здесь её нет совсем.

@BeFreed user

Я заканчиваю докторскую и вынужден читать много незнакомого материала… В BeFreed достаточно ввести запрос — приложение само находит источники и создаёт аудиоподкаст. Мне процесс в BeFreed кажется удобнее, чем в NotebookLM.

@Brad

Я часто ищу на YouTube, что послушать за завтраком, на прогулке или по дороге на работу, и BeFreed предлагает ещё более точный подход — без рекламы и без «воды»!

@BeFreed user

Самое лучшее в этой платформе — её универсальность. Нет буквально ни одной темы, которая была бы ей не по зубам. Она справляется со всем, что ей даёшь… Редко встретишь учебный инструмент без ограничений, который действительно выполняет обещания.

@jayallen

BeFreed — потрясающее приложение. Благодаря удобному дизайну я трачу меньше времени на навигацию и больше — на учёбу. Сочетание аудиокниг, подкастов и планов обучения — гениальная комбинация, которая полностью изменила мой распорядок дня.

@BeFreed user

Сначала мне понадобилось время, чтобы разобраться, как создавать подкасты на итальянском, а потом — бум! Это же великолепно! Можно попросить объяснить любую тему, и он делает это отлично и очень умно!

@matteo77

BeFreed стал моим ежедневным приложением для аудиокниг… Больше всего мне нравится, что ты вставляешь свой текст — и получаешь аудио, которое можно слушать на ходу.

@kotanzu1

Мне очень нравится, что полезную, сжатую информацию и идеи можно получить в виде аудио в стиле подкаста на 8–15 минут. Я не большой фанат подкастов из-за «воды», но здесь её нет совсем.

@BeFreed user

Я заканчиваю докторскую и вынужден читать много незнакомого материала… В BeFreed достаточно ввести запрос — приложение само находит источники и создаёт аудиоподкаст. Мне процесс в BeFreed кажется удобнее, чем в NotebookLM.

@Brad

Я часто ищу на YouTube, что послушать за завтраком, на прогулке или по дороге на работу, и BeFreed предлагает ещё более точный подход — без рекламы и без «воды»!

@BeFreed user

Самое лучшее в этой платформе — её универсальность. Нет буквально ни одной темы, которая была бы ей не по зубам. Она справляется со всем, что ей даёшь… Редко встретишь учебный инструмент без ограничений, который действительно выполняет обещания.

@jayallen

BeFreed — потрясающее приложение. Благодаря удобному дизайну я трачу меньше времени на навигацию и больше — на учёбу. Сочетание аудиокниг, подкастов и планов обучения — гениальная комбинация, которая полностью изменила мой распорядок дня.

@BeFreed user

Сначала мне понадобилось время, чтобы разобраться, как создавать подкасты на итальянском, а потом — бум! Это же великолепно! Можно попросить объяснить любую тему, и он делает это отлично и очень умно!

@matteo77

BeFreed стал моим ежедневным приложением для аудиокниг… Больше всего мне нравится, что ты вставляешь свой текст — и получаешь аудио, которое можно слушать на ходу.

@kotanzu1

Узнайте больше о том, как обсуждают BeFreed в интернете