Emotional Freedom Technique – to reduce anxiety or symptoms

A few years ago I was introduced to a tool called Emotional Freedom Technique/EFT (sometimes called Tapping) and to be honest at first I thought it was a bit weird. However, I am sometimes so amazed with how effective it can be for certain people. Which is why I regularly teach it now to my hypnotherapy clients as a way of taking control in the moment, managing feelings and reducing the symptoms. This can range from helping someone reduce the symptoms of anxiety to managing cravings when giving up smoking.

There’s loads of information out there about what EFT is and how it works to balance the body’s natural energy pathways. I encourage you to take a look. This is just an outline to introduce you to some of the key points

It’s certainly not for everything and there’s no one technique that works for all but it’s worth giving it a try over a week or so to start to notice any cumulative differences it makes to how you feel.

Why I teach Emotional Freedom Technique or EFT to clients:

All in all, it’s empowering to have a tool which you can use on yourself whenever you need it. I think one of the reasons it’s so effective is that it teaches you to accept feelings rather than try to stop them and to take full responsibility for them. It teaches you that you can take positive action to manage your own feelings rather than let them take over. It also gives you a way of doing something physical which is not only reassuring but also is effectively distracting for the brain.

We also know that the more we practice calming ourselves in relation to certain fears or anxieties the more the brain becomes wired to feel calmer or release negative memories.


Here’s an introduction to how to get started:

1. Identify the issue – what is it that is bothering you, a specific memory or what is it you want to target?]

2. Notice how you feel– Become aware of where you feel the emotion in your body. Score it on a scale of 0-10 with 10 being the strongest

3. Create a set-up statement that helps you acknowledge the issue and to accept yourself despite of it. Fill in the blank to one of these with the problem or negative emotion

“Even though I feel _______________, I deeply and completely accept myself”.

“Even though I have this _______________, I deeply and completely accept myself”.

Repeat this statement to yourself 3 times whilst tapping with two fingers on the side of the opposite hand. This point is called the Karate chop, see the diagram below

4. Now starting tapping on in the following sequence with two fingers on each point for a few taps whilst you focus on the issue you want to resolve. You can use a reminder phrase so for anxiety you might say, “this anxiety”, “I feel anxious” Here is the tapping sequence:


Top of the Head (TOH)
Beginning of the Eyebrow (EB)
Side of the Eye (SE)
Under the Eye (UE)
Under the Nose (UN)
Chin Point (CH)
Beginning of the Collarbone (CB)
Under the Arm (UA)



  • After a couple of rounds, pause and notice what has changed in how you are feeling. Re-score to see the difference. You can continue focusing on the issue until it’s reduced even more or once it’s come down to a more manageable level, you might shift your focus to what positive actions you choose to take next:


“Even though I still feel _______________, I choose to now_______________,”.


If you want to learn more about how EFT might be able to help you, contact me on clare@clareburgess.co.uk 

Here are some useful links:



Emotional Freedom Technique Reading