The EFT Basic Recipe
Emotional Freedom Techniques (EFT), also called Tapping, is an easy-to-learn self-help tool. Let’s talk about how you can start using it today. Here’s a quick “basic recipe” you can follow to help with just about any bothersome issue. (This is a long-ish post and it just touches the surface of Tapping.)
Step by step:
- Is there a physical symptom (headache, knee pain…), or an emotional issue (sadness, anger, fear…) that is bothering you right now? Be specific. For physical issues, use descriptive words. For example: “This constant, sharp pain in my low back.” For emotional issues, use a specific individual event. For example: “That argument with my sister when I was nine.“
- Estimate or guess the intensity level that you are feeling now, on a scale from 0 to 10, where 0 is no distress at all and 10 is maximum distress. You might want to write that down for later comparison when we check progress. (If you’re feeling maximum distress right now, begin tapping on all the points shown below without saying anything. Just tap until you’re feeling less distressed. You may want to contact a certified EFT practitioner before proceeding on your own.)
- The EFT Setup Statement is where we acknowledge the problem and state that we accept ourselves or how we feel anyway. Repeat the setup statement three times, while continuously tapping the side of the hand point. For example: “Even though I have this _______ (name the problem), I accept myself anyway.” Is the second part of that statement hard for you to say today? You have options! For example: “I accept how I feel,” “that’s the way it is for me right now,” or simply “I’m OK.“
- With your fingertips, gently tap on each of the points shown in the diagram (you can tap on either or both sides of the eye points, the collarbone, and under the arm), while repeating a brief phrase that reminds you of the problem. For example: “This low back pain.” Start tapping gently at the top of the head (TOH), then go to the inner edge of the eyebrow (EB), on the bone on the side of the eye (SE), on the bone under the eye (UE), under the nose (UN), in the crease under your bottom lip (Ch), on the collar bone (CB), and about 4″ under the armpit on the seam line (UA). You don’t need to count the number of taps or worry about getting this exactly right. Just tap. If you want to tap more on one spot than the others, do that. Follow your instincts about what is right for you. You can keep saying the same reminder phrase at each point, or change it up as thoughts or words come to you, keeping your focus on what is bothering you for the first round.
- After tapping on all the points, take a slow, calming breath and notice your intensity level again on a scale from 0 to 10. If it’s still above 5, tap the side of the hand again and say: “Even though I still have some remaining _____ (problem), I accept myself anyway” and then repeat the tapping point sequence with a short reminder phrase.
- Pause to reassess the intensity level of the problem. Repeat the tapping sequence until your intensity level is as close to 0 as possible.
Now that you know how to tap on pain and emotional issues, you can tackle other things easily as they come up.
Be aware that as you tap, your mind relaxes and old memories may come to the surface, or sudden insights on why you are feeling a certain way may appear. What a gift! Keep a notebook handy to jot things down so you can tap on them later. Work your way through your list to remove the negative energy blocks associated with these issues to become more calm and relaxed!
When you’re ready to learn more about how to use EFT tapping, you’ll find step-by-step instructions in my book called Emotional Freedom Techniques: The Art of Managing Stress Through EFT Tapping.
Keep Calm and Tap On!
Please remember: It's important to contact a professional if things feel too big for you, whether it be a physician, psychologist, psychiatrist, or certified EFT practitioner. Never discontinue your current medications without first consulting your doctor.