Mind-body researcher, Energy Healer, RN & author fascinated by how thoughts, beliefs, and subtle energy influence our lives. Helping midlife women create vibrant second acts.
3 AM. Again
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The Energy of You Volume XXI Issue #37 3 AM. Again. I’m lying awake, mind racing through tomorrow’s to-do list, that conversation I keep avoiding, the financial worry that won’t quit. Blankets tangled around my legs. Thoughts spinning faster than I can catch them. I would give just about anything for a little peace and quiet, especially in my own head. Sound familiar? Or is it just me? For years, this was my regular 3 AM companion. Until I discovered something that actually worked, and it wasn’t sleeping pills, meditation apps, or “just relaxing.” I’ve been using EFT (Emotional Freedom Technique), also called Tapping, both personally and in my practice for decades. As a nurse for 35 years and an energy healer with a Master’s in Mind-Body Medicine, I’ve seen thousands of modalities come and go. EFT is one of the few that consistently delivers results, for myself, for my clients, and according to a growing body of research. It’s a simple yet powerful practice that helps women find their way back to emotional balance and inner calm. What Exactly Is EFT or Tapping?EFT combines elements of cognitive and exposure-based approaches with gentle tapping on specific points on the face and upper body. These points correspond to locations used in traditional acupuncture and meridian-based practices. The process is fairly simple. You identify something that's bothering you, acknowledge how you're feeling, and gently tap through a sequence of points while keeping your attention on the issue. What I particularly appreciate about EFT is that it gives you something practical to do when your thoughts are racing or your emotions feel overwhelming. You're acknowledging what's happening while engaging your body in the process. That mind-body connection really interests me. The Science That’s Backing It UpEFT has been studied for anxiety, stress, trauma-related symptoms, and other concerns. A 2025 systematic review examined seven randomized controlled trials involving 506 participants. The researchers found promising results for reducing anxiety, although they also noted that more rigorous studies are needed. A more recent 2026 review of 17 randomized trials reported meaningful reductions in psychological stress and smaller improvements in physiological stress measures. The researchers also identified limitations in study quality. Some studies have found changes in cortisol, one of the hormones involved in our stress response. We're still learning which components of EFT contribute most to its effects and how those changes occur in the body. For me, that's part of what makes mind-body research so fascinating. We can explore practices that people find helpful while continuing to ask questions about how and why they work. Why EFT Speaks to Women Over 50If you’re in your 50s, 60s, or beyond, you’re likely juggling:
We carry emotional loads that can feel too heavy to bear alone. EFT offers a way to lighten that weight in real time, no prescription needed, no appointment required, no waiting for someone else to fix it. The beauty of tapping is its accessibility. No special equipment. No expensive therapy sessions (though working with a practitioner can deepen the work). You can do it anywhere before a difficult conversation, in bed when insomnia strikes, or even in a bathroom stall during a stressful day. (Yes, doing it in public might get you an odd look or two. But when you’re having a panic attack or dealing with chronic pain, some relief is more valuable than what strangers think.) Have you ever noticed how your shoulders tense before a hard conversation? EFT helps soften that automatic response. How to Practice EFT: A Simple GuideStep 1: Identify and Rate Your IssueYou don't need any special equipment, and once you learn the basic sequence, you can use it just about anywhere. Start by identifying one specific concern. Perhaps it's a conversation you're dreading, something you're worrying about, or that familiar feeling of having too much on your plate. Notice how intense it feels on a scale of 0 to 10, with 0 being no distress and 10 being the most intense distress you can imagine. Step 2: Create a Setup StatementNext, create a setup statement that acknowledges what you're experiencing. The setup statement follows this format: “Even though I have [specific problem], I deeply and completely accept myself.” While tapping on the side of your hand (the “karate chop” point), repeat this statement three times. For example: Even though I'm worried about this conversation, I deeply and completely accept myself. Or one of my favorites for those middle-of-the-night moments: Even though my mind is racing and I'm having trouble settling down, I deeply and completely accept myself. While repeating your statement three times, gently tap on the fleshy outer edge of your hand, just below your little finger. Examples for common midlife issues:
Important note: You don’t have to believe the acceptance part yet. Just saying it while tapping begins to shift something. There’s an art to creating setup phrases that really resonate with you, start with honest acknowledgment of the issue, then move toward resolution (even partial). Step 3: The Tapping SequenceThen, using two or three fingertips, gently tap 5-7 times on each point while repeating a shortened reminder phrase about your issue. If your setup was about financial anxiety, your reminder phrase might be “this financial fear” or “this retirement worry.” The tapping points (in order):
Pro tip: The tapping should be firm enough to feel but gentle enough to be comfortable. You can tap with either hand, on either side of your body, or even both sides simultaneously. Step 4: Check In and RepeatAfter one complete round, take a deep breath and rate your issue again on the 0-10 scale. Notice if the number has dropped. Continue tapping rounds until the intensity decreases significantly, usually 3-7 rounds. For a sample EFT tapping script and visual of tapping points go here. Making EFT Part of Your Conscious Living ToolkitOne of the things I appreciate most about tapping is that it encourages you to pay attention to what you're experiencing. How often do we notice tension building in our shoulders, frustration creeping into our thoughts, or anxiety making itself known in our stomachs, and simply keep pushing through? Those signals are opportunities to check in with ourselves. Sometimes a few minutes of intentional attention can help us shift how we're experiencing a situation. Other times we need to address the underlying problem, have the difficult conversation, ask for help, or make a change. Having a variety of tools gives us more choices in how we respond. And that's a big part of conscious living: learning the language of your own mind, body, and energy so you can participate more fully in your life. Specific situations where EFT shines:
What to expect: Some people feel immediate relief. Others notice subtle shifts, shoulders dropping, breathing deepening, thoughts slowing. A few need several rounds before sensing change. All of these responses are normal. A Gentle Reminder About When to Seek SupportEFT is generally safe and effective for most people. However, if:
...please reach out to a healthcare professional. Some issues are best navigated with professional support. EFT is powerful, but it’s not a replacement for therapy or medical care when you need it. Your Next Step: Tonight’s Tapping PracticeTonight, before bed, commit to three complete rounds of tapping on whatever feels heavy in your heart. It might be:
Set a timer for 10 minutes. Pick one issue. Rate it 0-10. Tap through three rounds. Notice what shifts. Notice what softens. Then hit reply and tell me: What did you tap on? What number did you start at? Where did you end up? What surprised you? I read every response, and your experiences often shape future newsletters. Cathy PS.If you like this newsletter and want to support it, there are 3 Ways! PICK ONE right now before you forget🌺
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Cathy Gatto-Brennan
Mind-body researcher, Energy Healer, RN & author fascinated by how thoughts, beliefs, and subtle energy influence our lives. Helping midlife women create vibrant second acts.
The Energy of You Volume XXI Issue #36 Hi Reader, I came home to find the house decorated for Halloween, a nice surprise. Fall is here, with shorter days and longer nights. While we don't have much leaf color here in Santa Cruz, there is still a shift in seasons. Along with the boatload of candy for the steady stream of trick-or-treaters, I bought pumpkins for the front walkway and apples for applesauce, my fall favorite. Do you have fall favorites? There's something about the changing...
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