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EMOTIONAL FREEDOM TECHNIQUE - EFT™

Updated: Jan 22

EFT, also known as ‘Tapping,’ is a brilliant self-help tool that is fast and effective at making changes in emotional states – it was founded in 1995 by Gary Craig.


This hands-on therapeutic technique involves gently tapping on major meridian/acupuncture points whilst speaking aloud different elements of the issue you are working on. This process helps connect the conscious mind to the unconscious mind, and can help the body release the physical and energetic expression of the stress, and negative emotion related to that issue. 


EFT can be used to rapidly neutralise stress, frustration, overwhelm, anxiety, phobias, cravings, and also assist with chronic pain and sleep issues. 


There have been many studies on the efficacy of EFT including research conducted at Harvard Medical School, which concluded that using EFT for anxiety actually decreases arousal in the amygdala (the part of your brain that triggers the fight/flight response).


EFT is similar to a gentle percussion for the body – the 'tap-tap-tap' is a signal for the mind and body to tune in and pay attention to what we are saying, what we are bringing up to heal, and that it is safe for the body to slowly release it through the continued motion of the tapping.


The act of voicing our issue out loud and allowing the body to respond, provides a deeper wisdom than just talking it out. Often what comes up when you start to tap is a physical sensation – a weight, a colour, a thing – however the body might be holding on to that stress. We can then tap on the sensation – there is no need to re-live the details of an unpleasant situation or why we are feeling how we are feeling, we can just tap on the sensation that is being brought up and keep the language simple.


EFT has gained great popularity in recent years, becoming increasingly mainstream and frequently used in hospital and care settings, prisons, and schools around the world as well as in private therapeutic sessions.


EFT - TAPPING  - THE BASIC RECIPE


Remember: This is a flexible template and you can’t get it wrong!



1. FOCUS ON THE ISSUE THAT YOU WANT TO WORK ON

If there are several issues, then just start with the one that  seems the most intense.


2. SCALE IT 

From 1-10 – with 10 being the most intense.


3. CREATE A SETUP STATEMENT AND TUNE IN

  • “Even though I (insert issue) – I unconditionally love and accept myself anyway.”

  • “Even though I feel (insert strongest emotion connected to issue) – I choose to accept myself as I am.”

  • “Even though I (insert issue) and feel (emotion) – I acknowledge that this is where I am at today.”


Say each statement aloud or one statement three times whilst tapping on the karate chop point (on the outside fleshy part of the hand that one would use to karate chop something) with the fingers of your other hand.


4. TAP THROUGH ALL THE POINTS IN THE IMAGES ABOVE, 6-7 TIMES SAYING REMINDER PHRASES

While tapping through the points, say a few different reminder phrases to keep focused on the issue you are working with. Be creative. If physical sensations become noticeable, tap about them.


5. TAKE A DEEP BREATH AND SCALE IT AGAIN

The aim is to get the number you rated at the start of the exercise, down to zero. If the number is still high then you can do another round. Tune in and create a new set up statement.


6. REPEAT IF NECESSARY



SPEED TAPPING RECIPE 

Useful for ‘Emotional First Aid’ 


1. Scale it 0-10.


2. Tap on each of the following points and say ‘I release this and let it go’:


  • Top of the head

  • Between both eyebrows

  • Side of eye

  • Under eye

  • Under nose

  • Whole hand on upper chest


3. Gentle wrist hold reset - 3 breaths, make the exhale twice as long as the inhale.


4. Repeat and scale.


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