Lesson 13: Emotional Freedom Technique Part III

Welcome to Emotional Freedom Technique Part III. If you would like to read the first article, please review Emotional Freedom Technique and Emotional Freedom Technique II. In the third part of EFT, Gary Craig shares that emotional and physical issues are linked.

In the practice of EFT, instead of addressing emotional issue(s) head on and watching the related physical symptoms fade, you can do the reverse by aiming EFT at its related physical symptoms and then watch the underlying emotional issues dwindle.

This process is called “Chasing the Pain”. If you reduce or eliminate one pain (or discomfort), others appear.  This way you can chase these afflictions around the body until they have subsided.  The concept is based on physical symptoms that represent underlying emotional issues(s). As you bring relief to each physical symptom, you are simultaneously bringing relief to an underlying emotional aspect.

COGNITIVE SHIFTS

A cognitive shift is a major sign of improvement within your therapy. A cognitive shift is when you have a new insight, exhibit new behaviors or demonstrate a new belief about your issue(s). This is when something significant has shifted in your perception and is seen as evidence that emotional healing or growth has occurred. You will soon discover after a significant amount of intensity has been released, you start to alter what you were saying into something that is completely contradictory to your original perception of events.

An example of this may be, someone who was absolutely irate with their friend at the beginning of a session, they might suddenly say “well, I can understand why he/she did that.”  Or someone who might have been humiliated in front of their boy/girl friend at a party might say “you know, that was actually pretty funny.” These are signs that the energy system has been realigned and you might have now found some degree of peace with that event. As soon as cognitive shifts come into play, this provides exciting evidence that you are indeed getting great results.

SIGHT CHANGES

There are other signs that you will encounter that shows you your work has been successful, the most common being yawns, sighs, or genuine laughter.  These signs are happening because the energy has shifted in some way.  You might want to consider after one of these signs appears, if you feel any significant differences about the event. These responses do not always indicate a cognitive shift, but testing will certainly confirm that.

If you are feeling relaxed or tired, like you want to go to sleep, this is completely normal.  We get so used to carrying around all this extra baggage that once you start releasing them, it can take the body some time to catch up.

3 DIFFERENT SITUATIONS TO TAKE INTO ACCOUNT

1. NON-FEELING

You might find that you have a “no-feelings” towards certain situations or events. These “no-feelings” may have been to protect yourself against a traumatic past or event. EFT doesn’t require you to have a measurable intensity up front,  it can still do its job even under such placid circumstances. The underlying idea is that you are “tuned in” to the problem while addressing an imbalanced or disrupted energy system. “Tuning in” doesn’t require emotional intensity, it only requires awareness. In this instance, you can try and recall a visual experience of the event as seen in your mind. Visualize the colors or black and white? Are you in the action or watching from the outside? Is the picture in your mind sharp or blurry? Are the colors in the picture bright or dull? Is the picture of higher or low intensity. As you tap through the details of the event, take note if the visuals are changing. The same concept can be applied to sounds, feelings or other kinds of experience relevant.

2. IF YOU REPORT “FEELING WORSE”

This agin is a sign that either (1) a new aspect is coming to the surface or (2) a keystone issue is showing up.

Any new aspect or keystone issue(s) showing up in the experience, including feeling worse (emotionally or physically), is evidence that one or more of these hidden issue(s) are lurking behind the scenes.  Related issue(s) could get worse before it gets better.

3. MELTDOWNS OR ABREACTIONS

In many cases, when faced with such a traumatic memory, you may feel like crying or shed a tear. While tears are somewhat typical in therapy sessions, meltdowns are more concerning.  You can contain those reactions by repeatedly tapping on all the points until you feel relaxed again. At this level of intensity, it is better to come back to the present moment, detachment is the best policy. If you are not trained to handle this kind of emotional reaction, it is recommended to go to a professional who is. Gary Craig alerts us by saying “don’t go where you don’t belong.”

Talk therapy is a lot more free-flowing, and physical therapies are applied without much discussion . EFT involves a lot more communication, in fact communication is the key. The better we can communicate about the process in the beginning, the quicker you move along with better results.

JUMPING AROUND ISSUES AND EVENTS

It is always best to start from the beginning: When using “Tell the Story Technique” or any of its variations to address a more current event, like a relationship or current work situation, the emotional responses you get from those events may be sitting on decades of similar experiences. The current situation is most likely part of a pattern that started some time ago, so rather than work at the top of the pile and bounce around in the middle, go deeper and see where it started. Ask yourself what this current feeling (or person) reminds you of? When have you felt that before? Look for an answer from childhood.

Some notes on containment: In general, containing your focus so that it stays on one event starts with the process of choosing and qualifying the event. Review the criteria in the Specific Events article and go through those criteria with for each event before addressing it. Once you are clear about the boundaries of the event, it will be easier to identify when you have shifted into a different territory.

Managing your focus also has a lot to do with the Setup and Reminder language you use. Using global language that refers to more than one aspect at a time, or a long term pattern of response, may cause your focus to expand into whatever you have asked it to. Be sure your language is targeting the specific moment you are trying to resolve, and not drifting into a larger collection of related material.

Triggering Statements

Ask yourself hard questions, something challenging and direct that would normally cause yourself intensity on an issue you just addressed.

• For someone with a rejection issue, ask yourself “No-one wants to hang out with me.”
• For someone with a guilt issue, ask yourself, “Was that really my fault.”
• For someone with a self worth issue, ask yourself, “Well, I don’t think I deserve any better.”

You can use any of the language that triggered yourself during a tapping round, or you can make up your own. However, the delivery is an important factor for this method. You can surprise yourself with the comment, and if your intensity has truly been released, you will have a healthy, possibly humorous response. If not, more Aspects will be waiting for your attention.

This is similar to Catching the Client Off Guard, but with using words rather than actions.

There are 5 parts to the Emotional Freedom Technique, this is part III, if you enjoyed this article, click follow to get Part IV automatically when its published.

If you are interested in learning more about EFT, please see below books by Gary Craig. 

EFT Manual 

EFT For Weight Loss 

 

EFT For Sports Performance 

 

EFT For Back Pain

 

EFT For PTSD

 

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Lesson 9: EFT Tapping: Emotional Freedom Technique

“The cause of all negative emotions is a disruption in the body’s energy system.” by Gary Craig

Gary Craig is the founder of Emotional Freedom Technique also known as EFT, Tapping or EFT Tapping. This technique is a healing tool to assist in improving our daily life’s. This technique dissolves our emotional issues to improve physically, emotionally, mentally, environmentally, intellectually, occupationally, socially and spiritually.  EFT is borrowed from the Chinese meridian system, Gary explains “EFT combines the physical benefits of acupuncture with the cognitive benefits of conventional therapy for a much faster, more complete treatment of emotional issues, and the physical and performance issues that often result.” EFT does not use needles, rather a simple two step method involving:

1. mentally “tuning in” to a specific issue(s) while
2. stimulating certain meridian points on the body by tapping on these points with your fingertips.

EFT appears to balance disturbances in the meridian system, if done correctly, thus reducing conventional therapy procedures from months or years down to minutes or hours. This technique is very easy to learn and can be done anywhere, anytime with impressive do-it-yourself results.

Energy courses through your body and it is invisible to the eye, this energy flows within your meridians. By simply tapping near the end points of these energy meridians, you can experience profound changes in your emotional and physical health.

Be careful of the many EFT programs out there that claim to be a legitimate alternative, do your homework before investing in any of these programs.  Always consult a doctor before you practice EFT.

Introduction video to EFT, watch here

EFT respects the memory but focuses on addressing the true cause of your issues. Many people believe their memories are the root of their problems, but EFT doesn’t require you to relive past traumas to find relief. While painful memories may come up during the process, there is minimal suffering involved.

Negative emotions are often triggered by distressing memories that disrupt the body’s energy flow. EFT works by addressing the distressed memory, restoring the body’s energy, and replacing the negative emotion. This leads to rapid relief by directly addressing the root cause of the issue.

EFT Discovery statement, watch here

The EFT tapping process consists of five simple steps that should be followed in order. The technique focuses on a 9-point tapping sequence, which works with 12 meridians and 2 governing vessels. These pathways are interconnected, sending balancing energy through one pathway that influences others. This is why addressing just a few key pathways is enough to bring balance. Once you identify the issues, tapping stimulates the energy pathways, allowing the energy to flow freely. After you’ve memorized the process, it can be done in about 30 seconds.

Positive Outcomes Include:

• Many soldiers report that their PTSD symptoms, nightmares, and intrusive thoughts have faded after using EFT.
• Some phobias, such as fear of public speaking, spiders, or heights, have been completely eliminated in just a few minutes and never returned.
• Various types of pain, including headaches, often experience partial or complete instant relief.
• Professional therapists have found that EFT allows them to achieve deeper, faster, and longer-lasting results with clients.
• Cravings, including for sugar, alcohol, cigarettes, and shopping, can subside. When you feel a craving, performing EFT can help. Remember, cravings are a lighter form of addiction, and deeper issues may need to be addressed if you’re dealing with substance dependencies.
• Some athletes report improved, sometimes dramatic, performance.
• Many people with serious illnesses experience partial to complete symptom relief. EFT has helped with a wide range of issues where emotional or energetic factors are involved. While success varies and not everyone finds relief, the theory is that unresolved stress or emotional issues over time may make our bodies more vulnerable to disease, so it’s always recommended to clear as much of that stress as possible.

To address emotional issues like anger, relationship problems, workplace stress, low self-esteem, and anxiety, focus on the emotions tied to the issue. Identify what makes the situation intense and use tapping to release those emotions.

The EFT Tapping Points

KC: (Karate Chop). This is located at the center of the fleshy part of the outside of your hand (either hand) that you would use to deliver a karate chop.

TOH: (Top of the head). This point is halfway between your ears and the center of your nose to the middle of the back of your head.

EB: (Eyebrow). At the beginning of the eyebrow.

SE: (Side of the eye). On the bone bordering the outside corner of the eye.

UE: (Underneath the eye). On the bone under the eye about 1 inch below your pupil.

UN: (Under the nose). On the small area between the bottom of your nose and the top of your upper lip.

Ch: (Chine). Midway between the point of your chin and the bottom of your lower lip.

CB: (Collarbone).  To locate this point, first place your forefinger on the U-shaped notch at the top of the breastbone (about where a man would knot his tie). From the bottom of the U, move your forefinger down toward the navel 1 inch and then go to the left (or right) 1 inch.

UA: (Under the arm). On the side of the body, at a point even with the nipple (for men) or in the middle of the bra strap (for women). It is about 4 inches below the armpit.

Some Tapping Tips

• Tapping points are the same on either side of the body. You only need to tap one side of these twin points. However, if you have both hands free you can tap on both sides for good measure. You can also switch sides when tapping these points.
• The Tapping is done with two or more fingertips. This is so you can cover a larger area and thereby ensure that your tapping covers the correct point. Most people use their dominant hand to tap.
• You tap approximately 5 times on each point. No need to count the taps because anywhere between 3 and 7 taps on each point is adequate. The only exception is during the Karate Chop Point which is tapped continuously while you repeat standard wording.
• The process is easily memorized. After you have tapped the Karate Chop Point, the rest of the points go down the body in sequence as per the diagram above.

The 5 Basic Steps

1. Identify the issues (This is a mental note of what is bothering you, this could include, sore throat or I was embarrassed at my friend’s birthday party, when I fell down the stairs.  Only target 1 issue at a time. This issue needs to belong to you, your focus and your reactions. The language that we use always aims at the negative as it is the negative that creates these energy disruptions. Other conventional methods promote positive thinking, EFT aims at the negative to neutralize and the natural positives to bubble up to the top).
2. Initial intensity (This is the intensity you feel on a scale of 0-10, 0 being no feeling or 10 being the worst feeling. This is so that you can compare your progress later. On a scale of 0-10, how sore is your thought or how embarrassed were you at the party, when you fell down the stairs)
3. The setup (This is your simple phrase. This wording is an essential part of the process because it tells our system what we are working on. You can use some flexibility when using these phrases. The phrase has 2 parts:                                                                             a) the issue(s)                                                                                                                         b) accepting yourself in spite of this issue                                                                                We do this by saying:  “Even though I have this _______________, I deeply and completely accept myself” , “Even though I have a sore thought, I deeply and completely accept myself”, “Even though I was embarrassing at my friends birthday party, when I fell down the stairs. I deeply and completely accept myself”.
4. The sequence (This sequence involves tapping each point shown in the diagram above while repeating the first part of your phrase in step 3. Start by tapping your KC point while repeating your phrase. Then move onto the other 8 points while repeating “This sore throat”. (You don’t need to repeat the full phrase for the other 8 points)
5. Test the intensity again (After the sequence, test the level of intensity again assigning a number from 0-10. Compare this number to the number in the first step and see how much progress you have made. If you are not down to zero, then repeat the process until you either achieve zero or plateau at some level.  Otherwise, you will likely need to “get to the roots of the issue”. (This is discussed in Emotional Freedom Technique Part II)

The 9 Point Tapping Sequence:

Phrase: “Even though I have a sore throat, I deeply and completely accept myself.”

Karate Chop (KC) Tap this part of your hand 3-7 time while repeating ” Even though I have a sore throat, I deeply and completely accept myself.”

Then move onto the other 8 points while repeating “This sore throat”. Again, you don’t need to repeat the full phrase for the other 8 points.

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)

Useful methods to Help Access your Issue(s) and Arrive at your 0-10 Intensity Scale:

1. Emotional issues can be recreated by your memories and assessing your discomforts
2. Physical issues can be by assessing any pain or discomfort in your body
3. Performance issues can be by measuring your current performance level to your desired performance level.

It is very difficult to explain this procedure in words and pictures. It may be easier to watch the demonstration here

If you would like to practice, pick an issue that you are having at the moment. As a beginner you may or may not experience relief the first time. Practice makes perfect. 

Practice while watching here

Addressing your issue(s) one piece at a time is easier and far more powerful while being more specific means learning how to separate each issue into individual parts.

Side Note

Some issues may become more intense, this is not a ‘side effect’ of EFT but a natural reaction that would also occur when thinking or talking about the issue(s) (with a therapist, or otherwise). The major advantage of using EFT is the fact that it addresses the underlying emotional disruption immediately. Keep tapping until you feel calm again, take a break, distract yourself for a while, stop thinking about the issue and come back to it later or seek help from someone with professional training in EFT.

Some people report no benefits whatsoever.  This is often because EFT is applied improperly or lack of education. A small percentage (less than 3%) report having some distress as a result of the process.

You now have a permanent tool that you can use for a lifetime.

There are 5 parts to the Emotional Freedom Technique, this is Part I.  Click here to go to Part II.

If you are interested in learning more about EFT, please see below books by Gary Craig:

EFT Manual 

 

EFT For Weight Loss 

 

EFT For Sports Performance 

 

EFT For Back Pain

 

EFT For PTSD

 

Stay Connected! Join Our Many Subscribers!

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   For more information visit: http://www.emofree.com