Emotional Freedom Technique (EFT)
EFT can be used to clear any negative emotional states, while replacing them with positive states. It can be used to treat acute states such as anger, anxiety or frustration when they occur, and also can be used as a daily practice to clear whatever negative emotional states are present in the day.
Here’s how to do it.
1. Think of what is upsetting you. Bring up the full emotion in all of it’s intensity. Now, rate the strength of the emotion on a scale of 1 – 10, with 10 being the highest. You may want to make a note of the issue and the intensity, in case you forget once it’s gone.
2. Create a Set Up Phrase in the following format. “Even though [negative emotion], I still deeply and completely love and accept myself. You will use the set up phrase at the beginning of each round. Here are some examples:
a. Even though I’m dying to eat that chocolate, I still deeply and completely love and accept myself
b. Even though I feel huge anxiety around making my presentation, I still deeply and completely love and accept myself.
c. Even though I’m so angry at my husband I could strangle him, I still deeply and completely love and accept myself.
d. Even though I feel like my situation is hopeless, I still deeply and completely love and accept myself.
e. Even though I have this headache, I still deeply and completely love and accept myself.
Round 1 –
3. Repeat the Set Up Phrase three times, while tapping with your right hand on the karate chop point of your left hand. This is the fleshy part on the side of your hand, below the pinky, that you would hit with if you were to do a karate chop.
4. Once you have concluded the set up, you will tap on a series of points while saying the negative part of the phrase, e.g. “I’m dying to eat chocolate”. This will be your first round.
5. Start the round by tapping on the crown of your head with one hand. Say your negative phrase, e.g. “I’m dying to eat chocolate”.
6. Then, with three fingers of each hand, tap just above your inner eyebrows, saying your negative phrase.
7. Tap with the same fingers of both hands on the point just at the end of your eyebrows, beside your eyes, saying your negative phrase.
8. Tap with the same fingers of both hands on the bony ridge just below your eyes, saying your negative phrase.
9. Tap with three fingers of one hand on the space between your nose and your upper lip, saying your negative phrase.
10. Tap with these fingers on the crease in your chin, saying your negative phrase.
11. Tap with both hands just below your clavicle bones (the bones that run horizontally on your chest, just below your neck), saying your negative phrase.
12. Raise one of your arms and tap about four inches below your armpit, on the side of your torso, saying your negative phrase.
13. Tap under the other armpit (you can do both under arm areas at the same time if this is comfortable for you, saying your negative phrase.
14. Tap your inner wrists together, at your pulse points, saying your negative phrase.
15. Tap on the karate chop point of your right hand, this time saying your negative phrase.
16. Tap on the back of your left palm, between the bone that leads to your pinky and the bone that leads to your ring finger, saying your negative phrase.
17. Tap on the same spot on your right hand, saying your positive phrase “but I still deeply and completely love and accept myself”.
18. Take a deep breath, and check in, noticing the positive shifts and changes.
You have just completed round one. EFT is best done in sets of two or more rounds.
For the second round, complete the setup phrase three times, as above. Then, alternate between the negative phrase and the positive phrase as you move through the points. In other words, at the top of your head say “Even though I’m dying to eat that chocolate”, at your inner eyebrow points, say “I still deeply and completely love and accept myself”.
Be sure to bring the full intensity of the negative emotion to the tapping. Stay present to any thoughts or feelings that arise as you progress through the points. For example, if you suddenly think about how angry you are at your boss, you can incorporate that thought: “even though I’m so angry at my boss for being a jerk…”.
Don’t worry if it takes you a few rounds to learn the technique. EFT is a very forgiving technique and will work even if you get are a little creative with it.
Your issue may resolve immediately with the original phrase, or may unfold as you progress, revealing and releasing the deeper issue as you go. Be open to what comes up for you.
You can do additional rounds when necessary to completely clear the issue and open your mind to a brighter perspective and new possibilities.
Learn more about EFT at www.emofree.com, Gary Craig’s website, or www.energypsych.org, the website of the Association for Comprehensive Energy Psychology.