The Format

This technique is used for releasing negative emotions.

Standard Steps

• Elicit the Emotion
• Accept the Emotion
• Willingness to Let Go
• Ability to Let Go
• Determine the Timing
• Scale the Emotion

Detailed Description

1. Elicit the Emotion

Clarify and label the emotion, locate it in your body. Describe it with VAK submodalities and rate it on a 1–10 scale.

2. Accept the Emotion

Check whether you accept the emotion as your own and whether you’re willing to take responsibility for it. Yes or No are both possible.

3. Willingness to Let Go

Clarify whether you’re willing to release this emotion, perhaps only briefly, to see what that’s like. Yes or No are both possible.

4. Ability to Let Go

Check your ability to let it go. Yes or No are possible. The inner sensation must fit.

5. Determine the Timing

Decide when is the right time to let go of the emotion. This could be a specific date: today, tomorrow, next week as arranged.

6. Scale the Emotion

Revisit the emotion and rate it on a 1–10 scale. What has changed submodally and in intensity?