From journal entry to tapping script to a SUDS of 0 or 1 — here's everything you need to know before your first session.
Open Nova and write a few sentences about what's going on. Tell her what happened, who was involved, how you feel, and what you notice in your body — tightness in your chest, a knot in your stomach, heaviness in your shoulders.
The more detail you give, the more personal your tapping script will be. Nova reads every word and uses your exact language throughout every round.
At the end of your journal entry, rate how strong the feeling is right now on a scale of 0 to 10. 0 means completely calm. 10 means the most intense feeling you can imagine.
This is your starting number. Nova will ask you for a new SUDS score after every 3 rounds — so you can see exactly how much the feeling is shifting.
Nova creates a personalised 3-round script using your own words. Work through all three rounds, tapping each of the 9 points 7–10 times while saying the phrase — out loud if you can, in your head if you prefer.
The phrases in the first scripts will acknowledge the negative — the feelings, the sensations, exactly as you described them. This is intentional. Your brain must feel heard and understood before it can release.
After every 3 rounds, Nova says: "That was 3 rounds. Let's check your SUDS score now." Take a slow breath in through your nose for 4 counts, out through your mouth for 6–8. Notice how you feel about the issue or memory now. Give Nova your new number.
Nova never stops too early. As your SUDS drops, her language gradually shifts — introducing gentler, more accepting phrases. But she never rushes to positivity until your body and brain are genuinely ready.
When you reach 0 or 1, the session is complete. Nova closes with a grounding message and invites you to place one hand on your heart.
Tap each point firmly but gently with 2–4 fingers, 7–10 times, while saying the phrase. Either side of the body works.
SUDS stands for Subjective Units of Distress Scale. It's simply a number from 0 to 10 that shows how intense a feeling is — and how much it shifts as you tap.
It makes the invisible visible. A parent watching their child go from an 8 to a 1 in twenty minutes sees something measurable happening. A child who checks their own number after each script learns to trust the process.
Nova asks for a SUDS score before the first script, and after every subsequent script. She never declares a session complete until you reach 0 or 1.
EFT (Emotional Freedom Technique) is grounded in both ancient acupressure theory and modern neuroscience. Research consistently shows it reduces cortisol, calms the amygdala, and changes how distressing memories are stored in the brain.
The reason The Journal Tapping Method uses your own words — rather than generic scripts — is rooted in how the brain processes language. Phrases that match your internal representation of an event activate the right neural pathways for release.
The reason we start with negatives is equally simple: the brain knows when you're still emotionally charged. Introducing positive statements before the charge is released creates cognitive dissonance — the brain rejects them as untrue.
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