EFT – Emotional Freedom Technique

EFT core idea: “The cause of all negative emotion is the disruption in the body’s energy system”

Emotional Freedom Technique is also called tapping or EFT. It’s based on the philosophies of Chinese medicine and acupuncture points to reduce stress and trauma in the body. This technique marries these Eastern philosophies with modern psychotherapy techniques of accepting emotions in order to feel grounded and in control.

Practice this EFT routine regularly to help it become an easy and quick go to tool for self-calming and energy balancing.

EFT

BEFORE YOU BEGIN TAPPING:

Identify the specific problem and observe how it feels to you. (Where in the body, what colour, shape, movement)

Rate it on the intensity scale of 0 to 10 (0= gone, 10= most intense). Just guess at the intensity rate, there is no right or wrong. EFT is about taking positive action and accept responsibility for this feeling so rating it is and observing it is part of learning how to do this.

EFT SETUP PHRASE:

Tap on the Karate Point and take a deep breath. It is instead of the sore spot which as an alternative can be rubbed at this point. The karate Point helps to release resistance or Psychological Reversal in the system.

Get as specific as you can about the issue and then repeat the following 3 times:

“Even though I have this (name problem), I deeply and completely accept (and love) myself”

 

THE EFT ROUTINE

Tap each point with your index and middle finger 5 to 7 times as you repeat the phrase, or part of the phrase out loud or internally “This (name problem or feeling)”

TOB Top of the head

EB Eyebrow point

SE Side of Eye

UE Under Eye

UN Under nose

CH Chin

Collarbone Under,

Under the arm,

Collarbone again

Back to Karate Point to check in

 

Check in with what’s changed or how you feel now

You may notice an improvement in your problem by the end of one or 2 rounds of this (scale it 0-10). If it is enough, you can stop there. Otherwise tap on the finger points and do the 9 point Gamut

9 POINT GAMUT: 

Tap or rub the gamut point which is the groove in between the ring finger and little finger

Keep tapping or rubbing there as you take a deep breathe

Eyes closed, eyes open, down hard right, down hard left, eyes round in a circle one way, then round in a circle the other way,

Hum (Happy Birthday, fast!)

Count 1-5,

Hum again.

Check in with how you feel

Next step if you still feel something negative

Start from the beginning with the new feeling and create a new statement:

“Even though I still have some of this (issue), I deeply and completely accept myself” or if another aspect of the problem reveals itself, use that instead.

Proceed through all of the aspects of the problem that are troubling you. It is important that every aspect of the problem is covered.

 

“Even though I felt xx, I choose to now xxx” or

Proceed through all of the aspects of the problem that are troubling you.

 

“Even though there’s part of me that still wants to do xx , I choose to now do xxx instead” or

Proceed through all of the aspects of the problem that are troubling you.

Repeat tap points from Karate chop through the whole list to the Little finger

Scale problem 0-10 and repeat if necessary.

 

To boost your energy and positive mental state

After doing the above, tap on the gamut point and say 5 to 10 positive statements about yourself.

Deep breathe and notice how much better you feel

 

Long term habits – putting it into the past:

“Even though I use to …… in the past, I now choose to focus on ……”

 

“Even though I use to …… in the past, I now choose to be…..”

 

“Even though I use to …….. in the past, I now choose to focus on doing…..”

See an EFT demo here: https://www.youtube.com/watch?v=IWu3rSEddZI&t=47s