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14. Do I have to write things down?
While writing things down may seem a little tedious, it is very helpful for a number of reasons. Every time you express yourself through a physical action like writing it has the effect of dumping the thought out of the brain like taking out the garbage. The trip to the garbage can will actually get rid of the garbage, but just thinking about it will not! You do not have to write much, just a few words to capture the main idea. Be brief! Spend most of your time visualizing, not writing. When you are done you will have a journal of your thoughts for review at a later date or for future reference if the issue ever presents itself again. Very often when the same issue arises again, it's because some aspect of the problem was not cleared out the first time around. Something was missed, and your journal will reflect that.
Once you are very familiar with the method and you are using it regularly to deal with problem situations of all kinds, you can shorten the process by simply speaking out loud (not just saying it to yourself). Speak about the thoughts and images you observe with each set of tapping, and write down the highlights. That is, write down the really significant ideas and insights as they come up.
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