BID Worksheet & Template

Body Image Dependence

Rethink your Focus.
Gremlin Talk or the negative self-talk that occurs in all of us
can sound like a public service announcement! In this
worksheet were going to use EFT, or commonly referred to
as tapping, to quiet some of the Gremlin voices that bring
you down. On the following pages, youll find the brief EFT
explanation and the diagram of body points youll be
tapping on.
Youll also find the full demonstration tapping sequence
below. In the training video, we did an abbreviated version
of what you have now.
Use the template that follows to fill in your own Gremlin
language that resonates best with you. Use the exact
language you believe to be true for best results. Use the
tapping sequence as outlined below to begin.
The step by step directions will help you along so you get
the best results!
Start tapping below!

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EFT stands for "Emotional Freedom Technique" and is a

powerful self-help method based on evidence-based
research. Clinical trials have shown that EFT tapping is able
to rapidly reduce the emotional impact of memories and
incidents that trigger emotional distress.
Over 20 clinical trials published in peer-reviewed medical
and psychology journals have demonstrated that EFT is
effective for phobias, anxiety, depression, posttraumatic
stress disorder, pain, and other problems.

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Key:
KC = Karate Chop Point
TH = Top of Head
EB = Eye Brown Point
SE = Side of Eye
UE = Under Eye
UN = Under Nose
CH = Chin under bottom lip above chin bone
CB = Collar Bone
UA = Under Arm
Before you begin, think about the intensity of your
discomfort or discontentment with an area of your body.
Rate your feelings on a scale of 0-10, 10 being extremely
discontented, whereas 0 is feeling no discontentment.
What you will say aloud or to yourself will be italicized.

Full Demonstration Tapping Sequence:

Before: Intensity _____
KC Even though I dont like the way my stomach looks, its
bulgy and I dont feel good about it, Im willing to try and
accept it anyway. Repeat 3 times.
Say the phrases one time while tapping on the points
indicated.
TH I dont like how my stomach looks.

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EB Its bulgy.
SE I dont feel good about it.
UE I dont like my stomach.
UN Its bulgy.
CH I dont like my stomach
CB I dont feel good about my stomach.
UA I dont like my stomach.
Take a deep breath, in through the nose, and exhale out
through the nose.
After: Rate your feelings here: ______
If your feelings are a 5 or more, repeat the process starting
with the KC point or you may choose to go through the
tapping points a second time as demonstrated in the
training video.
Once your intensity has lowered, proceed to the next step.

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Before: Intensity _____

KC Even though I still dont like the way my stomach looks
and feels, I deeply and completely accept my stomach.
Repeat 3 times.
Say the phrases one time while tapping on the points
indicated.
TH I still dont like this fat-feeling in my stomach.
EB Its gross.
SE Its not sexy.
UE I still dont know if Ill accept it.
UN Its gross.
CH I still dont like this fat-feeling in my stomach.
CB My stomach is not sexy.
UA I know Im able to look at my stomach differently.
NEW CYCLE Continue below.
TH I still dont know if Ill fully accept my stomach.
EB Its gross and not sexy.
SE It is a part of me.

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UE I still dont know if Ill accept it.

UN My stomach is serving a purpose.
CH I still dont like this fat-feeling in my stomach.
CB I could wear clothes that make my stomach feel
comfortable.
UA Im just uncomfortable with how it looks.
NEW CYCLE Continue below.
TH I know my stomach serves a purpose for me.
EB Maybe my stomach is protecting me.
SE Maybe my stomach is sick and trying to get my
attention.
UE I do have the power to change how my stomach looks
when I focus on the health of my stomach.
UN My stomach maybe be sick, I should care for it better.
CH My stomach is a part of me, I need it as much as it
needs me.
CB I can wear clothes to make my stomach feel more
comfortable.

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UA Im willing to accept and forgive my stomach, as it just

needs some TLC to look and feel better.
Take a deep breath, in through the nose, and exhale out
through the nose.
After: Rate your feelings here: ______
How do you feel?

You just did the full demonstration version of what we did in

the video, these words may not reflect how you truly feel. If
this is the case, please use the template below.

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Personal BID Worksheet Template

Step 1: Your Intensity
Rate your intensity for this exercise, 0 -10, just like described
in the training video and for the demonstration.
My level of discontentment before tapping is: _____
Step 2: The Setup Statement
This is the statement you want to phrase while tapping on
the KC point.
Even though I (insert how you feel about your body(part) below),
Im willing to accept it anyway.
Even though I _______________________________________, Im willing
to accept it anyway.
- Repeat 3 times, emphasizing how you feel.
Some examples may be:
Loathe
Feel disgusted by
Fat & ugly
Hate

Cant stand how it looks

Feel gross
Feel sad
Cant look at

Step 3: The Tapping Points

These are the phrases you want to say while going through
the 8 points on the body. The phrases derive from your set
up statement above. You are going to say what feels true to
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you, starting with the set up statements you filled in and

variations thereof or the same phrase.
Please refer back to the demonstration example above for
ideas. This is a really forgiving process. There are no right
words, just say how you truly feel; what the Gremlin talk
seems to be telling you.
TH __________________________________________.
EB __________________________________________.
SE __________________________________________.
UE __________________________________________.
UN __________________________________________.
CH __________________________________________.
CB __________________________________________.
UA __________________________________________.
Step 4: After Rate your feelings here: ______
How do you feel?
Think upon your body part you just tapped on, whats
coming up for you? Note your feelings below.

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How I feel/think now compared to before:

__________________________________________________________

A couple of things could be happening right now. One,

your intensity may have dropped, but its not completely
gone.
This is normal, youre doing really well!
Second, the initial feeling may have completely
disappeared, but now you feel something, a difference
about it or perhaps your mind shifted to a different area or
idea. This can either be about the body area you referred
to or another part of your body.
If your intensity dropped, but its not gone, go ahead and
repeat the tapping sequence, modifying the Setup
Statement and tapping points, see below.
Modified Setup Statement: Even though I still feel (fill in - this
way about body part) I deeply and completely accept
myself anyway.
Even though I still feel __________________________________ I
deeply and completely accept myself anyway.
Modified Tapping Points: Go through the tapping points
while adding in the phrase: I still feel this ..

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TH __________________________________________.
EB __________________________________________.
SE __________________________________________.
UE __________________________________________.
UN __________________________________________.
CH __________________________________________.
CB __________________________________________.
UA __________________________________________.
Step 5: Breathe. Drink water. Reassess your intensity level____
Repeat any of the above steps if necessary if you are not at
a zero.
Go ahead and repeat this exercise for various parts of your
body that may invoke a BID response.
Tapping Tip: For those who are new to EFT/tapping, its not
unusual for you to feel fatigued and/or drained. This can
happen because you are resetting the meridians that
have been misaligned for so long. Your body is relaxing,
releasing, and healing. This can be exhausting!
Take time to stop, rest and drink plenty of purified water.
Give it time. All your feelings around your body isnt going to
be eliminated in just a few minutes of tapping. A little bit
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each day will have a profound impact on how you look at

yourself and others.
Rethink. Your. Focus.
Youre doing great! Eliminate your Body Image
Dependence for good!
Until next time.just tap on that.

Im Andi LaBrune

www.ThePerfect-S-i-z-e.com

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