Double-click to start typing
Double-click to start typing
Double-click to start typing

                    Acacia Counseling
 
           Gene Douglas, M.Ed. LPC LMFT

TAPAS ACCUPRESSURE TECHNIQUE (TAT) 

To treat a problem using TAT, follow these instructions:
1.) Rate the strength of your feeling you are experiencing right now, on a scale of 1-10, when you think of the problem.
That number is the SUD (Subjective Units of Discomfort.)
2.) Put your thumb against the inside corner of one eye. Place the ring finger against the inside corner of the other eye.
3.) Place the middle two fingers against your forehead, about a quarter inch above a line between the eyebrows so the
two fingers are lined up with the upper part of the eyebrow.
4.) Cup the other hand, and place it behind your head, with the thumb against your neck, right where it meets the base of the skull.
The little finger will be pressed against your head where it rests. Don't lay your hand flat against your head.
5.) Close your eyes and think of the feeling or event or person that bothers you. Continue for one minute, or until you feel a "shift"
in your body before that. This may be a reflexive sigh.
6.) Keep your pose, and repeat a statement reminding you of the problem in your mind. It may be a person's name,
a phrase about what happened, or the name of the feeling. Continue repeating for one minute, or until you feel a shift.
7.) Keep the pose, and repeat in your mind a statement which is opposite of the problem -- even if you don't believe it.
This might be "I will feel comfortable when I do that," or "I will feel calm and relaxed," whatever is opposite to what has been the case.
Continue repeating for one minute, or until a shift occurs.
8.) Keep the pose, and concentrate your attention on the part of your body where you feel your feelings. That will be different for different people.
Continue for one minute, or until a shift occurs.
9.) Rate your SUD again.

TAT Links:
Learning and Using TAT
https://www.youtube.com/watch?v=YcNlj2SdzmM
How To Do TAT
https://www.youtube.com/watch?v=-rDF_qUntDg
https://www.youtube.com/watch?v=AcxaZW57ymY















    
Recommended Reading

 

Hypnotic Suggestion for Procrastination



Going deeper, and deeper, and deeper...into relaxation.  Deeper and deeper, with every breath you take.   Going deeper and deeper...with every second that passes.  Deeper...and deeper... and deeper.


You have said... you have a problem... with procrastination.  And you desire... not... to procrastinate ...any longer.  However, you might notice... an interesting fact -- Whenever you have procrastinated doing a thing, you were NOT ... doing that thing. That is, if you had merely said, I will not... do it, you might... have felt guilty.  Or maybe foolish.  Maybe... some other way, but not... good.


But... as a child, you learned... to deceive yourself, and maybe... to deceive others... as well. You could say to yourself... I WILL do it... but later.  And not... feel guilty, if you did it like that.   You may... have believed it... because you did not... closely examine... the facts.  


If... it was said to others, you could avoid... criticism... for a while.  But only...for a while.  So... by believing your own lie, it seemed an easy... way out.  You could then NOT ... do it, and not ... feel guilty... or foolish... or ir-responsible, or however else... simply saying... you would NOT... do it... would have made you feel.


I wonder... how much of the time... procrastinating...turned out to be... simply NOT doing it... at all.   Maybe... most... of the time?   I wonder ... how many times ... it has cost you... by making you miss... an important deadline.  I wonder... how many times ... procrastinating... has just let work pile up on you... until it seemed... there was far too much to do... at all.  I wonder... how you felt... knowing... all that work... was  piled up ... ahead of you.  I wonder... how many times... you were criticized anyway... because you did not... do it later, either. Perhaps... it was a lot of times.


In the end, though you may have delayed... somebody pressuring you... or you may ... have relieved your guilt... with a lie... you ended up feeling.. even WORSE than you might have felt... if you had simply... been truthful with yourself... and ...if you had simply not... believed... what ...you had just said.


However, you might notice... another interesting fact --Whenever you have procrastinated... doing one thing, you always did... something else.


In other words, you did NOT... procrastinate doing... the other thing.  I wonder... why that is. 

I wonder ...why you have procrastinated... some things, but not... others.  Could it be, that you procrastinated something...you thought of... as un-npleasant, or less pleasant, but did not... procrastinate... something you thought of ...as more pleasant?


I wonder...if you keep... a "to-do" list.  If... you do, I wonder... if that list... has priorities on it. For example, 3 stars ...could mean high priority, 2 stars might mean... medium priority, and one star ...could mean... low priority.  Maybe a dot... would mean ...lowest priority.  


I wonder... how you set ...priorities.  Could they be ranked... according to the ones... with the closest deadline?  Or the ones ...with the greatest reward... or penalty involved?  Or maybe... it is a combination ...of both.  


If you do have... some system... of prioritizing, I wonder... if you follow it.  That is, might you pass over something... with 3 stars ...to do something... with a dot?  Or maybe something... you never... listed ...at all?


If so, I wonder... why... you would do that.  Could it be... that importance...or need... has been less... important to you... than pleasure?  Considering... that failing to achieve... your high priorities... might bring you... great dis-pleasure, have you been working... against yourself?


Perhaps you did not... consider that... so much... at all.  Now... that you do, I wonder... what was getting ...in your way?  Could it be... that the low-priority choice you made... provided immediate pleasure, while the high priority item... seemed to hold out pleasure... for later on?  


Or maybe...if you put it off...there seemed to be dis-pleasure in doing the task later on, but if you don't do it, not... now?  So, because it is not... right now, you may have felt... ... temporarily relieved.  So... removing the imagined dis-pleasure of just doing the task... may... have taken a lower priority, just because... when it is delayed, it is not... present... right now.


Today, you are going... to reverse ...that process.  From past experience... you know... that often ...tasks you have avoided... were not... so un-pleasant... once you began... doing them. And you remember... the pleasure you have taken, when you saw ...that you were making progress... toward your goal.  And you also recall... the even greater pleasure... in seeing the job done, and knowing... that the dis-pleasure... of possible failure... was no... longer possible.  

From this time on, you will think... first and foremost... of the fact that, once you get started, the job will be... much easier, and much... more pleasurable... than you may... have thought at first.  


And ...you will look forward... to making progress... toward your goal, and eventually... the pleasure... of having reached that goal, and put the task... behind you.  You know... that having that... out of your way... will feel... like a million dollars, and a weight ...off of your shoulders.


I wonder... what the attractor has been, that has... distracted you... in the past.  Might it have been... TV?  Maybe... the computer, such as Facebook, or some other... such activity?  Maybe ...it was a sport... or a hobby, or just... being with friends.  And you know... that you can always do that... later


There is always TV, and always... something to do... on the computer, and you know... you can continue a hobby... or pastime... later.  


But you also know... your high priority items... will not... wait... forever.  You know... there is a penalty ...that you will avoid ...by just ...starting on the task ...as soon... as possible,  and getting it done... quickly.   


From this time on, that... is the choice... you prefer.  When you consider... the attractors... and former... dis-tractors, you feel... dis-pleasure, because you know... how they can waste... your time. 


You feel good ...when you consider... making good use... of your time, and that... is what you do...  now, or as nearly now... as you can make it.  


I wonder... if you have had trouble... setting priorities, because there are so many things... competing... for priority.  Perhaps your past solution has been...to do none at all, rather than settle down... to a first task.  That... is now... a thing of the past.


Now, all other considerations being equal, such as deadlines or importance, then you just pick one. And you stay with that one, until... it is done.  When... it is done, you pick one more, and do the same again.  


If... in the past, you have been concerned... about the others while beginning the one, you now write the others down, to be certain ...you will not... forget them, and then you concentrate... all your attention, and all your efforts, on the one.


You will no... longer... think of all the things... you need to do, at once, and then artificially... make them seem ...overwhelming... by that thought.  Instead, you will concentrate... just on the next thing, and put the others... out of your mind for a while.


I wonder... if you may have lied to yourself... in the past...when choosing a time-wasting recreation, instead of doing...a needed task first?  Is it possible...you have said, "This will only take a few minutes," when your actual experience has been... that it has taken a lot more than that?  


Is it possible... you have got involved in the recreational activity... and said, "I'll only do this... a few minutes more," when... in your actual experience, that has turned out... to be un-true, false, many times before?  Is it possible... you let yourself believe that, not... because it was likely to be true, but just... because it was attractive, and easier ...to believe that?  


All that... is coming to an end... today.  You are getting honest with yourself, and recognizing your past lies... to yourself, and recognizing... the truth.  And it is the truth ... you will respond to.


I wonder... if one of your excuses has been, that there is plenty of time, so... there is supposedly... no... need to worry.  I wonder how many times... you have been surprised, that the time has slipped up on you, and then... there was not... enough time.  I wonder... how many times... you have fooled yourself... with that excuse, and then forgotten about it... the next time, so you could fool yourself... again. Perhaps... a lot of times, am I right?


Now, you know better.  You begin... your necessary task... now, even if it may seem... there is plenty of time.  When there is plenty of time, then that... is the time to do it, and you do it... immediately.


You also know... that time wasters... have gobbled up your time, again and again, more often ... than you expected.  Now, you strongly expect... a time waster, that is, a low-priority item, or a form of entertainment, or a pastime, you strongly expect those... to potentially waste your time, if... you begin on them.  So... you avoid them, like the plague, until you have completed... your high priority tasks.


Eventually... you see... that your to-do list... has been whittled down ...to low... priority items. When this... is the case, you can indulge... in your attractor pleasures without... guilt.  That... becomes your reward, for doing... a good job.   


Of course, you continue... in the same way...on the low-priority items, until... they are done.   This pattern... becomes your normal, regular pattern... of making choices, every minute... of your day, from now on.


(If playing at bedtime, then--)


In a few minutes, there will be a click sound, as the machine... turns itself... off.  When that happens, you will instantly... become ten times... as deeply relaxed... as you are now.  And now, there will be silence, as you go deeper, and deeper...relaxed, with every breath you take, deeper... and deeper... relaxed, with every second... that passes.