“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:
- mentally “tuning in” to a specific issue(s) while
- 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
- 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).
- 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)
- 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”.
- 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)
- 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:
- Emotional issues can be recreated by your memories and assessing your discomforts
- Physical issues can be by assessing any pain or discomfort in your body
- 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
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