EFT - Emotional Freedom Technique
How to do EFT
The basics of EFT are very simple and easy to learn and apply to yourself. Many people get excellent and fast results using only this ‘basic recipe’, as it is known. However, a more refined approach will get deeper and more lasting results and this can also be learned by anyone.
1. Identify an issue you want to work with and give it a SUDS rating
First, identify an issue you want to work with. For the first time you try EFT, keep it to something simple and nothing too traumatic. Let’s take the example ‘I get irritated when people are late.’
Before we begin the EFT process, we want to have some idea of how bad the issue is so that after applying EFT we can have some idea of how much it has improved. So, give your issue a number on the scale of 1-10, where 10 would be the most irritated you can possibly imagine and 1 would be very mild irritation. This is called the SUDS (subjective units of disturbance scale). You need to tailor this to your issue – the worst pain in your head you can imagine, the most embarrassed, whatever your issue is. Let’s say my number is a 7. I get really quite irritated when people are late, but I can imagine a more intense feeling of irritation which would be a 10.
Before we begin the EFT process, we want to have some idea of how bad the issue is so that after applying EFT we can have some idea of how much it has improved. So, give your issue a number on the scale of 1-10, where 10 would be the most irritated you can possibly imagine and 1 would be very mild irritation. This is called the SUDS (subjective units of disturbance scale). You need to tailor this to your issue – the worst pain in your head you can imagine, the most embarrassed, whatever your issue is. Let’s say my number is a 7. I get really quite irritated when people are late, but I can imagine a more intense feeling of irritation which would be a 10.
2. Setup statement
The next stage of the EFT process is the Setup Statement. We take the negative issue and put a verbal ‘parenthesis’ round it. The usual wording people use is:
‘Even though …….[the issue]….. I deeply and completely accept myself.
So for our example, we would say, ‘Even though I get really irritated when people are late, I deeply and completely accept myself.’ While you are saying this statement, tap continuously on the ‘karate chop point’. Say your setup statement 3 times, tapping all the time on the karate chop point (see picture below). You can use either hand to tap, using two or three fingers. Tap firmly but gently, never hard enough to hurt yourself. You can say the words out loud or silently to yourself.
The purpose of the setup statement is to focus your mind, both conscious and subconscious, on the issue to be worked with.
3. Tap a few times round the points
After the setup statement we take the issue out of the parenthesis and tap on some other points while we state the negative issue.
Tap about 8 times (it doesn’t matter how many times, just a guide) on each point. You can use either hand to tap, and tap the points on either side of your body. Do not worry about finding the exact point. If you use a couple of fingers and tap in the general area, you will be stimulating the point. So, for our example, we would tap as follows. Tap on the eyebrow point and say ‘I get really irritated when people are late’. Tap the side of the eye point while saying ‘I get really irritated when people are late’, etc. Go through all the points three times like this. It does not matter which order you do the points in, but it is simplest to go down the body: eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and finish with the top of the head. This constitutes one round: going round tapping on each point once. This is the main therapeutic part of the process. We stimulate acupressure points while focusing on some negative feeling. By doing this, we disrupt the body and mind’s habitual response to the negative trigger and your natural equanimity is allowed to return, even while focusing on the negative emotion or situation. 4. Test your SUDSNow see if your number that you had at the beginning has changed. Let’s say that in this example, my number has fallen to 5. I feel less irritated, but there’s still quite a bit of irritation there.
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5. Repeat with adaptations - still, some of, remaining, etc.
Next, we repeat the process with a small change to the wording. This time, we might say ‘Even though I STILL feel SOME irritation when people are late, I deeply and completely accept myself.’ Again, do the new setup statement 3 times while tapping on the karate chop point. Then tap round all the points 3 times while repeating your new sentence or phrase, such as, ‘This remaining irritation when people are late’. Afterwards, test your number again. You can repeat as many times as it takes to bring the emotion down to a manageable level.
The purpose of changing the words when we repeat is that the subconscious mind is believed to be very literal. If you keep tapping on the exact same sentence, the subconscious mind will keep focusing on that exact same part of the problem. By slightly changing the focus, the subconscious mind targets another small piece of the problem. If, for example, your SUDS has reduced from 7 to 5, the idea of changing the wording is to target the remaining intensity of level 5. If it then falls further after more tapping to 3, we want to target the remaining 3, and so on.
The purpose of changing the words when we repeat is that the subconscious mind is believed to be very literal. If you keep tapping on the exact same sentence, the subconscious mind will keep focusing on that exact same part of the problem. By slightly changing the focus, the subconscious mind targets another small piece of the problem. If, for example, your SUDS has reduced from 7 to 5, the idea of changing the wording is to target the remaining intensity of level 5. If it then falls further after more tapping to 3, we want to target the remaining 3, and so on.
This is the basic recipe. As I mentioned above, many people find their issues are decreased using just this basic technique. You may find your issue doesn’t get to zero, in which case you may like to learn some more refined techniques or work with a trained EFT therapist.
Occasionally, you may uncover a very raw and painful emotion while doing this EFT work. If you start to feel panicky or start crying, or feel any other extreme and uncomfortable emotions, KEEP TAPPING. This is a great opportunity to tap away some of the negative emotions that have come up. If you stop tapping you will continue to feel upset. KEEP TAPPING, no need to say any words as you are already ‘tuned in’ to the issue, until you feel calm. This may take 10 or 20 minutes.
I recommend if you experience any extremely intense or uncontrollable feelings that you find an experienced EFT therapist to work with on your issues.
Visit the Resources for EFT page for more information on how to learn EFT and where to find a reliable teacher or therapist.
Occasionally, you may uncover a very raw and painful emotion while doing this EFT work. If you start to feel panicky or start crying, or feel any other extreme and uncomfortable emotions, KEEP TAPPING. This is a great opportunity to tap away some of the negative emotions that have come up. If you stop tapping you will continue to feel upset. KEEP TAPPING, no need to say any words as you are already ‘tuned in’ to the issue, until you feel calm. This may take 10 or 20 minutes.
I recommend if you experience any extremely intense or uncontrollable feelings that you find an experienced EFT therapist to work with on your issues.
Visit the Resources for EFT page for more information on how to learn EFT and where to find a reliable teacher or therapist.
Summary of the 'Basic Recipe' of EFT
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.