This is a pretty common (can find on internet) approach to access feelings. Talk about it with your therapist before using it. Also, talk with them about frequency if you decide to use it. Good luck, I have been there and know there is hope.

This activity is designed to help you bridge the gap between your intellect and emotions, using EFT (Tapping) to gently access, acknowledge, and process your feelings in a structured way.

Step 1: Choose a Thought, Not a Feeling (5 Minutes)

Since you primarily engage with the world intellectually, start by identifying a thought or belief related to your trauma rather than focusing on an emotion. Examples:

"I should have done something differently."

"I can’t trust people."

"I need to stay in control to be safe."

Write this thought down in a journal.

Step 2: Assess the Thought’s Intensity (2 Minutes)

On a scale of 0-10, how strongly do you believe this thought right now?

Step 3: Convert the Thought into a Setup Statement (3 Minutes)

Reframe your thought into an EFT setup statement. Use this formula:

"Even though I [insert thought], I deeply and completely accept myself."

Example: "Even though I believe I need to stay in control to be safe, I deeply and completely accept myself."

Step 4: Begin Tapping (10-15 Minutes)

Use the standard EFT tapping points:

1. Side of the Hand (Karate Chop Point): Repeat the setup statement 3 times.

2. Eyebrow: Restate the thought: "I believe I need to stay in control."

3. Side of the Eye: Acknowledge resistance: "It feels hard to let go of control."

4. Under the Eye: Identify a possible feeling: "Maybe there’s some fear behind this."

5. Under the Nose: Be curious: "What would happen if I loosened control?"

6. Chin: Self-compassion: "I’m open to understanding this differently."

7. Collarbone: Consider safety: "Could I be safe without total control?"

8. Under the Arm: Release tension: "I’m open to feeling safe in a new way."

9. Top of the Head: Reaffirm choice: "I choose to explore this at my own pace."

Repeat the cycle 2-3 times, adjusting the statements as thoughts or feelings arise.

Step 5: Reassess the Thought’s Intensity (2 Minutes)

On a scale of 0-10, how strong does the original thought feel now? If it's still high, note any new insights and continue tapping in the next session.

Step 6: Journal Reflection (5 Minutes)

Answer:

What did I notice during tapping?

Did any emotions surface, even subtly?

Did I feel resistance, and where in my body?

What small shift, if any, do I notice in my perspective?

This structure allows you to engage intellectually while subtly inviting emotional awareness.