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SPORTS & FITNESS

 Mountain Views NewsSaturday, January 18, 2025

EMOTIONAL SELF-CARE FOR 
MOM, DAD, AND OUR LITTLES: 
INTRODUCTION TO EMOTIONAL 
FREEDOM TECHNIQUE (EFT)

As we recalibrate from the devastation of the 
fires, we find ourselves searching for ways 
to restore emotional balance and resilience. 
In challenging times like these, self-care is 
not a luxury—it’s a necessity. This is true for 
all of us. Seeing the vast destruction of our 
community is impactful for each of us. Navigating 
a loss on such a grand scale is difficult. 
One powerful tool for calming anxious 
minds and fostering emotional well-being is 
the Emotional Freedom Technique (EFT). 
This method isn’t just for adults; it’s simple 
enough to share with children, helping the whole family navigate stress together.

What Is EFT?

EFT, or Emotional Freedom Technique, is a scientifically backed practice combining 
tapping specific acupressure points with an intentional focus on emotional 
challenges. Often described as "emotional acupressure," EFT has been shown to 
help individuals recover from stress, anxiety, and trauma, including veterans and 
victims of crime or other life-altering events.

Gently tapping on designated points stimulates your body’s energy meridians, releasing 
emotional blockages and promoting relaxation. It’s a technique grounded 
in science that reduces cortisol (the stress hormone), alters brain wave activity, and 
encourages emotional balance.

How to Perform EFT

Here’s a simple guide to practicing EFT for emotional relief:

1. Identify the Issue: Clearly define the emotion or issue you’re experiencing—
fear, sadness, anger, or survivor’s guilt.

2. Rate the Intensity: On a scale from 0 to 10, rate the intensity of the emotion, 
with 10 being the most severe.

3. Setup Phrase: Tap the side of your hand (the “karate chop” point) while saying, 
“Even though I feel [emotion], I deeply and completely accept myself.”

4. Tap the Points: While repeating affirmations like “I release and let this go” 
or “I love and accept myself,” gently tap on the following points:

• Top of Head: Center of the scalp.

• Eyebrow: Inner edge, near the bridge of the nose.

• Side of Eye: Outer edge of the eye socket.

• Under Eye: Just below the eye.

• Under Nose: Between the upper lip and nose.

• Chin: Center of the chin, just below the lower lip.

• Collarbone: Just above the collarbone.

• Wrist: Grab the wrist of the tapping hand with the opposite hand and gently 
release the wrist.

Repeat the process, reassessing the intensity of the emotion after each round. 
Many people notice a significant reduction in emotional intensity within just a few 
minutes.

Benefits of EFT

• Reduce Stress and Anxiety: EFT promotes relaxation and helps release 
pent-up tension.

• Enhance Mood and Well-being: Addressing emotional blockages fosters a 
sense of calm and happiness.

• Build Self-Confidence: EFT challenges negative self-beliefs, empowering 
you to embrace your strengths.

• Strengthen Relationships: Managing emotional reactivity improves communication 
and connection with loved ones.

Sharing EFT With Your Children

Children, like adults, experience emotional ups and downs. By teaching them EFT, 
you provide them with a lifelong tool for managing stress and building resilience. 
Engage them in the process by explaining it as “magic tapping” that helps emotions 
feel better. Keep the language simple and the tone lighthearted, making it a fun and 
comforting activity.

Moving Forward Together

As we move forward from our collective challenges, remember that healing is a 
journey. EFT is one of many tools to help us and our little ones find peace, strength, 
and balance. In the weeks ahead, I will share additional techniques and insights to 
support your family’s emotional well-being. Together, we can create a foundation 
of resilience and hope for the future.

Today, try EFT and involve your children. You might be surprised how a few taps 
can make a real difference.

About the Author:

Lori A. Harris is an award-winning coach and former lawyer who helps people live intentionally 
and authentically. Learn more from her on her podcast, Unlock Your Life with Lori Harris, 
available at loriaharris.com and all streaming platforms.


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.


Lori A. Harris

POST-FIRE FITNESS

When wildfires sweep through an area, they leave behind more 
than charred landscapes and heartbreaking loss. The air itself 
becomes a hidden danger, carrying microscopic particles and 
chemicals that can harm your health, especially if you’re someone 
who loves outdoor exercise. Understanding how to stay active 
while protecting your lungs is key to maintaining your fitness 
and health in the weeks and months following a fire.

Air pollution from wildfires doesn’t just smell bad—it can cause 
real harm. Wildfire smoke contains tiny particles called PM2.5, 
which are about 30 times smaller than a human hair. These particles 
can penetrate deep into your lungs and even enter your 
bloodstream. Breathing them in during exercise, when you’re 
taking deeper and faster breaths, increases your exposure.

Short-term exposure to poor air quality can irritate your eyes, 
throat, and lungs, but long-term exposure can lead to more serious 
conditions like asthma, heart disease, or reduced lung function. 
For outdoor exercisers, this poses a tough question: How 
do you balance your love of exercise with the need to protect your health?

Check out the air quality first. The Air Quality Index, or AQI, is a tool you can use to decide whether 
it’s safe to exercise outside. The AQI measures five major air pollutants, but wildfire smoke makes 
PM2.5 the primary concern. Here's a quick guide to AQI levels and their impact on outdoor exercise:

0–50 (Good): Air quality is safe, and you can exercise without restrictions.

51–100 (Moderate): Air quality is acceptable for most, but sensitive groups should be cautious.

101–150 (Unhealthy for Sensitive Groups): People with respiratory conditions should limit outdoor 
activities.

151–200 (Unhealthy): Everyone should avoid prolonged outdoor exertion.

201+ (Very Unhealthy to Hazardous): Stay indoors and limit physical activity.

Apps like AirNow and websites from local environmental agencies provide real-time AQI updates 
for your area. Make checking AQI a part of your routine because the air quality will likely remain 
unhealthy for weeks after the fires.

Note that smoke and ash travel far. Even if the fire is hundreds of miles away, wind can carry smoke 
into your area. Check the AQI even if you don’t see or smell smoke. Wildfire particles are even worse 
than urban smog. PM2.5 from wildfires often contains toxic chemicals from burning homes, vehicles, 
and other materials. These are more harmful than typical urban air pollution.

How hard you plan on exercising matters too. High-intensity workouts increase the amount of air 
you breathe by 10 to 20 times compared to rest, which means you’re inhaling more pollutants if the 
air quality is poor.

If you’re determined to exercise outdoors, make it as safe as possible. 

First, adjust the time of day you’re going to be outside. Air quality tends to improve during midday 
when the sun disperses pollutants. Avoid exercising in the early morning or late evening when smoke 
often settles closer to the ground. 

Second, aim for the best location. Parks with dense tree cover or areas near water may have slightly 
better air quality than open spaces. However, avoid recently burned areas where ash and debris can 
be stirred up by wind or foot traffic.

Third, switch from high-intensity activities like running to lower-impact exercises such as walking or 
yoga. This reduces your breathing rate and minimizes exposure to pollutants.

Other things can help too. Like staying hydrated. By drinking plenty of water you help your body 
flush out toxins. Include antioxidant-rich foods like berries, spinach, and nuts in your post-workout 
meals to support lung health. If you can handle wearing a mask, a N95 or P100 mask can filter out 
most of those PM2.5 particles. You can always switch to indoor workouts for the time being too. 
Having cleaner air to breathe will make your workout more enjoyable and productive. 

If you spend a lot of time exercising outdoors, you’ll know fairly quickly whether it feels safe to be 
outside. The difference between fresh, clean air and polluted air is noticeable within minutes. Breathing 
in those tiny particles, especially during intense physical activity, can quickly make you feel off or 
even sick. Symptoms like coughing, shortness of breath, a scratchy throat, metallic taste in the mouth 
or dizziness can appear rapidly. Remember, you’re exercising for your health. Pushing yourself in 
dangerously poor air quality not only hinders your progress but also risks long-term damage to 
your lungs and overall well-being. Instead, experiment with alternatives. Consider indoor workouts, 
low-impact exercises, or even try something new to stay active while giving your body a break from 
harmful air pollutants. Above all else, keep monitoring the air quality in your area until it’s safe to 
return to your outdoor routine.


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com