3 Ways to Shift Anxiety in 5 Minutes or Less

With EFT tapping, it's actually proven to reduce cortisol by over 40% in a single session. So this is something wildly powerful that I teach my students to use with their clients, because it's something that you can literally shift someone's entire day with just tapping for five minutes or less in the morning.

Hey, everyone, welcome back to the earn your happy podcast. It's time for another quickie, because there's always time to fit in inspiration. And, you guys, I'm so excited because today I am joined by Amanda Bywell, who I got to meet when I went and spoke at the Entrepreneurista event in Florida. And you were up on stage leading us through a tapping session. And I love tapping. If you guys don't know what it is, it is EFT tapping. And I'm gonna actually have you share a little bit about what you do. But we had chatted, and I was like, you should absolutely come on the show and help teach people about how to shift their anxiety. So that's what this is about, is three tools today to shift your anxiety in five minutes or less. But, Amanda, welcome to the show and tell everyone what you do.

Hi, everybody. My name is Amanda Bible. I am the founder of credentialed coach school and the Inner Beauty Bible. We are essentially a life coach certification school that teaches you and certifies you and many modalities to support your clients through subconscious mind work, reprogramming, EFT tapping, nlp, and all of these juicy techniques to create transformational shifts with your clients. And I am so excited to be talking to you guys today about shifting anxiety in five minutes or less using my absolute favorite, favorite techniques. One of them is EFT tapping. So we should just jump right in, right? Yeah.

What got you into this? Was it, did you have your own anxiety? Most people we have on are like, okay, I started this because I struggled.

So I'm actually an addict in recovery, and I just celebrated 11 years clean. So after I had, like, a whole tumultuous life of, like, using drugs and really unhealthy behaviors, I sort of was put into this world of healing unintentionally. But I entered into rehab, and the therapists there were using lots of tools that I had never seen or learned or heard of before. With EFT tapping, it was something that I latched onto pretty quickly because it was super easy, and it created such a wild shift for me in such a short period of time. And I noticed that I stopped identifying as an addict and more identifying with the version of myself who I wanted to become. So I was able to like, break through those limits pretty easily through eft.

Wow, I love that.

Okay.

I'm telling you, everything good comes out of your own need to solve something. And then it's like, I, oh my God, I got a result. I need to help other people get this result. So I know you're so passionate about what you do. Okay, let's start with number one. Someone's listening and they're like, oh my God, I wake up and all I do is freak out and my anxiety is out of control. What are a couple things? Or actually we have the three things.

But let's start with number one. So the number one thing that I would tell you to try doing first and foremost is just ask yourself, what is it that I'm focused on? Are you on the thing not happening or the failure of? Or are you focusing on the successful completion of the task or the thing that you're, that you're wanting to accomplish? Because most of the time when we are experiencing any form of anxiety, not generalized anxiety, but like anxieties about specific things coming up, we're actually projecting failure into the future of something that hasn't happened yet instead of success. Because if we're projecting success into the future, we wouldn't feel anxious about it. We would feel really comfortable and confident. And I guess they have that quiet inner critic or inner voice, right? So it's actually a big warning from your mind to focus on what it is that you do want. So the number one thing that I would say is ask yourself, what is it that I'm focused on and what is it that I do want to happen? Not what I don't want to happen.

That's so good. Can you think of an example in your life so that we can put some words around it too?

Yeah. So I wake up in the morning and I'm thinking, oh my gosh, feeling so overwhelmed today. The first thing that I don't want to be feeling today when I wake up is overwhelm. And if I think overwhelm, of course I'm going to have all of these thoughts and associations to overwhelm. And because our mind doesn't process negatives, because I say I don't want to feel overwhelm, I'm creating this picture in my head of all these overwhelming or anxiety provoking activities happening that day because of overwhelm. But if I were to ask myself, well, what is it that I do want to feel? And I'm thinking calm and cool, collected, Zen, peaceful, Content. Then I'm putting those pictures into my mind. And then immediately your thought cycle starts to shift because it's now focused on calm and cool and collected and all the things that you do in relation to those thoughts instead.

Oh, I love that. For example, for me, like, I want to feel productive, except I almost need to define what that means. Or productive could be like, well, I had a hundred things. I only got three done. So could you put some languaging around that? Do we need to define, like, once we decide how we feel, what that actually means so that when we meet it, we feel less anxious?

Yeah, I mean, I guess it just depends on who the person is that's thinking the thoughts. Right. For me, I'm a chronic overthinker. Okay, Totally. Get what I'm saying. Productive. I want to feel productive. I'm like, oh, my gosh, what does productive even mean? And then I start to go down the rabbit hole, Right?

Totally.

But you can ask yourself, well, I want to be productive today. These are the three things that, when I complete these three tasks that I. I have been productive today. So you're sort of putting into, on paper, an action plan, a to do list, and evidence procedure. So you can literally see when you've crossed those things off of your list that you've accomplished. Everything that you said by your definition will make you be productive or make you feel productive in that day.

I love that. That's huge. Otherwise, I get stuck in, like, this cycle of more anxiety because I'm like, I didn't define what productive meant. You know, if that's how I want to feel or I want to feel. It's just, I think that's important to, like, let's define the word so we know when we hit that, when we hit it so we don't get more anxiety. Okay. What's number two?

So number two is really just journaling around what it is that I do want. How do I want to feel if I don't know what I want to achieve today? How do I want to feel today? So if those feelings are, like, productive or calm or excited or motivated, then we can put those things on paper as. As well and journal around that. And automatically you're already reframing your mind when you're focusing on what that outcome is going to look like.

So when you write for the day, like, what does your journal typically look like? Like, I want to feel excited. And then do you write what would make you feel excited? Or how does that work?

Yeah. So I am going to show You. It's actually really funny.

I love this.

I. Every day, the same exact thing I write in my journal. I actually do something called scripting because I'm a big fan of manifestation. So I don't know if you've ever tried scripting before, but for me, I love to script out what the end of my day look like. I like to script out the end of my week or the end of my month. And by scripting, for anyone who doesn't know what that means, I'm literally projecting myself into the end of today. And I would say, like, it is the end of today, and I'm looking back on today and all of the incredible things that I have accomplished. I recorded a podcast episode, I journaled, I did my grocery shopping, and I did meal prepping for the entire week. And I am so excited because I completed everything on my to do list. So when I script that. That out, I am now coming up with different action items that I can put on my to do list for the day. So, of course I'm going to go grocery shopping if that's something that I am excited about completing that day. I'm going to do the meal prep, and I'm going to, you know, maybe look up some recipes that have to do with the things that I prepared. If I'm doing a weekly scripting or a monthly scripting, it's then going to project the things that I want to accomplish that week or that month, putting them into my awareness and into my. Into my consciousness so that it ends up again on the to do list.

I love that I'm so, like, tactical with. As far as, like, well, what does this mean? How do I get this done? Because honestly, that's like, I'm like a ticker. I like to tick it off, like, exactly to a T. And when we, like.

I feel like we all have these different words that we use on a daily basis, like, and. And yours is maybe productive, right? And your definition of productive is going to be something than. Something different than my definition of what productive means, which is super cool if you think about it, because there's no, like, actual. Unless you look up the Webster dictionary. But these words all have subject meaning. And the cool thing about that is, like, you get to define on a daily basis, like, what productive means to you on that day. And for you to have achieved, like, what productive looks like feels like for you on that day. And for me, that feels, like, really comforting in a sense, because there's no, like, real, like, this is how it has to Be. I get to check in with myself on a daily basis to be like, well, how do I know I've been productive today versus how I'm going to be productive tomorrow? It'll look different to everybody.

I love that. That's even helping me get even more clear. Like, I do this to some extent. I'm a big asana person now. So now I almost need to be like. I almost need to categorize, like, what are the three that would make me feel that way, but let the others kind of trickle over, even if they're on the same day. Okay, I love the.

Love this.

See, I'm just. I'm just planning this with everybody as we're listening. Okay, so what is number three?

Number three is how we met Lori. It's through EFT tapping. So EFT is one of my Absol 2 favorite modalities to use, because you literally bring your fingers with you wherever you go. And with EFT tapping, you essentially just use your, like your pointer finger and your middle finger to tap on different meridians throughout your face or your upper region of your body. And they're energy points that essentially balance your body's energy system. So if you're ever feeling anxious or overwhelmed or any kind of limiting belief at any time, you can basically react, align your energy system just by tapping on the different meridian points, saying out loud the thing that you don't want to be feeling, or that negative belief, the anxious thought, the overwhelming thought, the behaviors that you're doing or the actions that you're doing that are associated with these things, and then you would tap into how you want to be feeling instead. So, like, the affirmation or the suggestion in the. Or the truth of your higher self. So with EFT tapping, it's actually proven to reduce cortisol by over 40% in a single session. So this is something wildly powerful that I teach my students to use with their clients because it's something that you can literally shift someone's entire day with just tapping for five minutes or less in.

In the morning.

So with EFT tapping, you can shift limiting beliefs, negative emotions, limitations, unwanted desires, like, triggers, pains, ailments. They. The mantra in, like, the tapping world is like, if you don't know if EFT is going to work for it, just try it out, because it works for everything.

Yeah, it's so true. I think there's so many things at play with EFT that, yes, I. I think that we're, we're talking about, but there's also things like if you Even look historically, because I've thought deep about eft. So it's like when we verbally self soothe as well. Like, it's even shown in athletes, like, before they, you know, go and compete. Like, they will verbally out loud talk to themselves in like a coaching manner of like, it's. There's something about soothing yourself and speaking to yourself in a powerful way and self soothing and giving yourself what you need. And then we obviously are energy and we carry energy, and we also need to move that energy through, like all emotions need to go through. And if you look at what we do with babies, like, we're always bouncing, we're always tapping, we're always patting, we're always like soothing in that way, rocking and all of those things. And as you get older, you're not necessarily getting that and you can, you can give it to yourself. So if you think of it in that way, there's so much like self soothing that we have to do as adults that we either used to get as children or didn't get that we needed.

Right.

We can give back to ourselves. And I'm telling you, like, even verbally talking out loud to myself is. I mean, people would think I would. My husband is always just like, he's so used to it now, but I'm constantly like talking to myself out loud because I think that there is and there's. Actually I had someone on the podcast that shows talking to yourself out loud and coaching yourself out loud. It's like some awesome percentage of, like, being able to reach your goals. So I'm great out loud all the time. Okay, so let's, let's move people through just a. Like, I want to just tell them what they could. You can't go wrong with where you tap, really, as long as you're within the vicinity. I know this isn't on video, but, like, you can absolutely kind of follow a bit of an audience video. Could you do a quick round around feeling anxious and overwhelmed with a to do list?

Absolutely. Yeah, we can totally do that. And what I'll do is I'll just kind of, as we go through the different points, I'll just make the suggestion of where to go next and we can do one quick round of like, the anxiety, the overwhelm, and then tapping into how we want to be feeling instead. So how do you want to feel instead? Happy, excited, productive. Things of that nature.

Right? Yep. And then she'll leave space. Like, I think like at the event, you'll leave space for them to repeat it after You. So that's kind of the. That's kind of the key, right? If they verbalize it and repeat it after you. Okay, so you guys can do this. I mean, even if you're a passenger in the car, if you're on your walk, like, give it a whirl. Try.

Give it a whirl. And yeah, if you're worried about anyone thinking that you look silly, who cares? Because after this, you're going to feel like you're floating on cloud nine, so.

Exactly. Exactly. Okay, let's do it.

It. All right, so we'll start at the top of the head. So, like, imagine just, like, the crown of your head, like, around where your hairline is. We'll just tap here and say, I'm feeling anxious. And then let's move to the top of our eyebrows and just remember to repeat after me and say it out loud. I'm feeling overwhelmed today. I have so many things on my to do list. And now we're going to tap on the side of the eyes, almost near, like, your temples, but a little bit closer to your eye. And I feel so overwhelmed with all the things that I have to do. How am I going to get all of this stuff done? Now under your eyes. I feel really anxious. I don't know if I'll be able to complete everything.

Tap with her, you guys.

We're gonna go under our nose, but I'm going to write a few things down that I know will move the needle. And now we're going to tap on the chin, because when I complete these three things, I will feel even more productive. Let's tap on the collarbone. And that's the feeling I'm going for today. Productive. Under your arm. Because when I'm productive, I feel complete, like I've accomplished something. And that feels good. Okay, now let's take a nice, deep breath in and release. One more and out. And you're going to probably feel like a lightness if you've never tapped before, almost like you could almost feel maybe a little dizzy. So if you're driving, please don't do this while you're driving. You probably should have said that before we started. Keep your eyes open. And now we're going to start again at the top of the head. We'll go one more time through starting at the top of the head. I am productive. Top of the eyebrow. I feel like I've accomplished things today. Inside of the eye again near the temple. And I know it's not about perfection. It's about making progress. Under your eyes. Today I strive for. What excellence looks like to me. Under your nose. And then I get to accomplish things that I put on my list. Your chin. And it takes me one step closer to the outcome I desire. On your collarbone. I am focused on what I want. And how I want to feel. Today I feel awesome under your arm. I'm productive. I am accomplished and I am me and that is my superpower. And taking another nice deep breath in and out. One more and release.

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Yes.

At least a point. If not more. If not a lot more. I got to do this with Amanda right before I went on and and spoke. So it was so great. Because no matter what, even though I love public speaking, it still does something to your nervous system. So it was so nice to just. And being in a room full of amazing women, too, can rock us a little bit. No matter who you are, just a reminder of like, grounding yourself into who you are. And I feel like that's what this also does too. Like, what's important. And, man, our brains are just. We are so wired for just like, chaos and survival.

Right.

That it's like a reset of like, oh, that's right. Oh, that's right. That's what I want.

Yeah. And you know the really cool thing about tapping? It's like what you said earlier about giving yourself that hug, that warm, like, hug that we don't normally give ourselves. Like, talking to ourselves, being our biggest hype woman, our own best friend. Like, we forget to be our own best friend. Like, as women, we hold space for people all of the time. Like, when was the last time we held space for ourselves? Right? But voicing out the things that we don't necessarily want to be feeling is also something, at least for me. Before I started tapping, I didn't bring a lot of light to. And I think one of the main things with tapping is as we speak about it out loud, it dies in the light anyway. And then we're speaking out these affirmations, and it's like, when was the last time you talked to yourself in such a loving manner? You know? And for me, it just feels like, wow, I should treat myself like this every single day, you know? And then the other thing that you have to do while you're tapping is focus on what you're saying. Tapping on the tapping point. So it's pretty much forces you to be present and outside of any, like, swirling thoughts because you're literally just repeating words that you say and tapping onto, like, certain points on your body. Like, there's no question of, like, what it is that you're thinking about because you're literally saying the thing out loud. You know, I love that, you guys.

That was like four minutes, like, for that whole thing. And it did feel like a lifetime. Like, you, like, really drop into, like, the moment and getting present and the reminder and like, four minutes does not. You guys can go listen to this again. If you get from the beginning, repeating after her and when she says it is, like, one of the most powerful things that you can do. So make sure you repeat after her when you do that as well. Amanda, I'm so grateful for you. Thank you for these tools. Like, people realize it's the little things that are the big things. Like, this really, really works. If you stick to these things. It's not just about doing it once or twice. It's like remembering every time it comes up that you have the tools and grabbing one of them. And I promise you, in a year's time, you'll be a completely different person.

Agreed? Yeah. It's about doing it even when things are good.

Yeah. Oh, yes. Absolutely. Okay. Where can we find you? Follow you.

All the good stuff, you can find me on Instagram. I'm Inner Beauty Bible. B Y B E L. And that's my handle across all socials, YouTube, Instagram, Tik Tok, all of the things website. So that's where you can find me. I love it.

And you certify coaches, so. I do.

We are an accredited life coach certification with the ICF stuff.

Okay. Amazing. So, guys, if you're interested in any of that stuff, go give her a follow and also give her a tag. Let her know what your biggest takeaway was or if you did this. It's always so fun to see who was listening and who took it to heart. So, you guys, I'm sending you so much love. And until next time, earn your happy. Bye, everyone.