I’m Stressed Out and Overwhelmed

Welcome! If you’ve come to this page, it’s likely because you purchased my book, “The Tapping Solution: A Revolutionary System for Stress-Free Living.” If that is indeed the case, you’re here for an extended tapping session to help you rise above that sense of overwhelm and general stress that clouds your daily life.

Tapping varies for everyone: some people just need to do a few rounds to clear the negative emotions that have them all wound up; others need a few more rounds. Whichever the case is for you, it’s always great to go deeper and longer. As you do, take note of any unexpected thoughts or feelings that arise. These can often be used to help you clear your negative attachment to incidents or emotions buried in your unconscious mind that may have been tripping you up without you even knowing it! You’ll also find many more extended tapping sessions here on our blog, our articles site, or in the Tapping Insider’s Club. Please explore, and keep tapping!

– Nick Ortner



In the book, I explain that before tapping, it’s good to use a “check-in” phrase to determine if this particular issue is something you need to work on.

For example, this script’s check-in phrase is I’m overwhelmed and have too much to do.

How do you feel when you say that out loud? Rate how heavy the feeling is on a scale from 0 to 10 scale, with 10 being “absolutely true” and 0 being “not at all true.” If your truth level is a 5 or more, then this is definitely an issue you want to tackle.

The tapping script below will help you peel back the layers of stress that have been weighing you down. As always, feel free to use any language that resonates with you to get started. Use this as a guide, but if you can, try to make your tapping session as unique to your circumstances and emotional truths as possible.

Karate Chop: Even though I’m stressed out, overwhelmed, and simply have too much to do, I deeply and completely accept myself.

Karate Chop: Even though my to-do list is a mile long and it’s stressing me out, I deeply and completely accept myself.

Karate Chop: Even though I’m never going to get it all done, and I’m not smart enough to figure all this stuff out, I deeply and completely accept myself.

Eyebrow: I can’t get all this done . . .
Side of Eye: All this overwhelm . . .
Under Eye: I’m feeling so much stress and it overwhelms me . . .
Under Nose: There’s simply too much to do . . .
Chin: I’m overwhelmed . . .
Collarbone: Too much to do . . .
Under Arm: And not enough time . . .

Top of Head: I just can’t handle everything on my plate
Eyebrow: How am I going to get all of this done . . .
Side of Eye: I can’t get it done . . .
Under Eye: Because I have too much to do . . .
Under Nose: I need help . . .
Chin: There aren’t enough hours in the day . . .
Collarbone: To get all of this done . . .
Under Arm: All these feelings of being overwhelmed. . .
Top of Head: All these feelings of being overwhelmed…

Take a deep breath and check in with yourself. How are you feeling? Rate your feeling on the 0 to 10 scale. Return to the eyebrow:

Eyebrow: Everything is going to fall apart…
Side of Eye: And it’s going to be all my fault…
Under Eye: Why can’t I get it all done?
Under Nose: Why can’t I just buckle down and do it all?
Chin: It’s just too much for me to handle…
Collarbone: Or maybe I’m undisciplined…
Under Arm: I wish I could manage it all…
Top of Head: But I can’t…

Eyebrow: I never have enough time…
Side of Eye: I’m always trying to catch up…
Under Eye: But I never can…
Under Nose: I just want it all to stop!
Chin: I can’t keep going like this…
Collarbone: I’m going to burn out…
Under Arm: I need some kind of solution…
Top of Head: I just don’t know what to do.

Are you feeling any less stressed? How does that overwhelm rank on the scale from 1 to 10 now? We’re going to get more specific in this coming round, so be sure to use any thoughts or feelings that have arisen in the first few rounds. Return to your eyebrow point:

Eyebrow: [Name what’s stressing you out] is way too much for me right now…
Side of Eye: If I could just handle that, I’d be ok…
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body…
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier…
Top of Head: I just want the pressure to ease up a bit…

Eyebrow: [Name what’s stressing you out] is way too much for me right now…
Side of Eye: If I could just handle that, I’d be ok…
Under Eye: Does it have to be so hard?
Under Nose: Why is it so stressful?
Chin: I can feel the tension in my body…
Collarbone: I just want it to go away
Under Arm: I just want this to be a little easier…
Top of Head: I just want the pressure to ease up a bit…

Once you’re feeling considerably better, you’re ready to move on to the positive rounds. This will help you to replace those negative feelings you’ve just dislodged with positive affirmations about the way you want to feel and what your higher self knows to be true.

Remember, you want this to be a natural progression. If at any time during the positive round your mind outright objects to the words you’re saying, then it’s best to go back to tapping on your negative beliefs until they clear.

Eyebrow: I choose to relax . . .
Side of Eye: I have the resources to get this done . . .
Under Eye: I’ve done it before, and I can do it again . . .
Under Nose: I choose to release this feeling of being overwhelmed. . .
Chin: I have to do what I have to do . . .
Collarbone: And being stressed out about it doesn’t help me . . .
Under Arm: Releasing these feelings of being overwhelmed . . .
Top of Head: Letting them all go.

Eyebrow: I don’t have to give in to these feelings of overwhelm…
Side of Eye: There’s a calm underneath it all…
Under Eye: I’m ready to tap into it…
Under Nose: I’m ready to feel capable and relieved…
Chin: I can get it all done…
Collarbone: My serenity comes first…
Under Arm: Once I find that I can do anything else…
Top of Head: I choose to feel centered…

Eyebrow: I choose to feel grounded…
Side of Eye: This isn’t too much for me…
Under Eye: The pressure is dissolving…
Under Nose: The tension is disappearing…
Chin: I can prioritize and manage everything I have to do…
Collarbone: It doesn’t have to overwhelm me…
Under Arm: I can handle it all…
Top of Head: I’m feeling free of this stress…

Eyebrow: I’m getting calmer by the second…
Side of Eye: And I choose to ground myself in this peace…
Under Eye: I can always find my serenity if I need to….
Under Nose: From there, I can get anything done…
Chin: I choose not be stressed anymore…
Collarbone: I choose to be free…
Under Arm: I can handle everything…
Top of Head: I am free.

Take a deep breath . . . and let it go.

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