Emotional Freedom Technique
What is it?
Gary Craig, an American engineer, developed Emotional Freedom Technique (EFT) after he trained in Thought Field Therapy (TFT). He found that a negative emotion is caused when a distressing memory or thought causes a disruption or “short circuit” in the body’s energy system, which in turn causes a negative emotion.
EFT is in some ways similar to acupuncture (but without the needles!) in that it is based on the idea that energy flows around the body along the meridian lines. When negative emotions block the pathways, it can give rise to phobias, anxiety, addictions and even physical illness.
EFT involves tapping the acupuncture points with your fingertips whilst focusing on the problem to release any blockages in the energy system thereby restoring well-being.
EFT Points
14 Meridian Points
- The Sore Spot (Large Star). Gently push with your fingertips to find an area that feels tender, rather than sore.
- Start of the eyelash (on the eye socket)
- Corner of the eye (on the eye socket)
- Under the eye (on the eye socket)
- Under the nose
- Under the lower lip
- Where the collar bone meets the breast bone
- Under the arm
- On the thumb (just below the nail)
- On the forefinger (just below the nail)
- On the middle finger (just below the nail)
- On the little finger (just below the nail)
- Karate Chop point
- Gamut point (Behind the knuckles between the little and ring fingers)
EFT – The Sequence
- Name the problem, clearly, directly and truthfully, using your usual words/expressions.
- Take a SUD (Subjective Unit of Disturbance) reading i.e. on a scale of 0 (lowest) to 10 (highest), how bad is the pain, craving, distress, fear, discomfort, sadness etc.
- Do the “Set Up”
- Rub (stimulate) the Sore Spot
- Make the First opening statement
- “Even though I (insert the problem…in your own words) I deeply and profoundly accept myself” or “Even though I (insert the problem…in your own words) I love myself or I deeply and completely accept myself”
- Say this statement 3 times out loud – whilst rubbing the “Sore Spot” (see diagram)
- E.G. “Even though I hate my boss, I deeply and profoundly accept myself”
- Choose a shortened “reminder phrase” (i.e. for the problem) and say this as you tap each point from the top of the eyebrow to the Gamut point. E.g. “My boss”
- Tap each point several times – it should not hurt, until you have completed two circuits of the EFT points
- OPTIONAL EXTRA, tap continuously or hold your Gamut Point whilst:
- Moving your eyes from the floor to the ceiling and back again without moving your head, trying to keep the movements smooth.
- Move your eyes from left to right and back again.
- Move your eyes in a big circle clockwise, then anticlockwise – without moving your head and in a smooth way.
- Hum aloud a few bars from a piece of music or song e.g. “Happy Birthday” or “Jingle Bells”
- Count quickly aloud 1, 2, 3, 4, 5
- Hum aloud again
- Take a deep breath in and out and take another SUD reading on a scale of 0 to 10
- Note any reduction in the reading. If there has been a reduction, then continue tapping until you arrive at zero.
- If there is no reduction, you need to identify the problem i.e. it could be a belief or another facet of the presenting problem. You then reduce all of these to zero.
Frequently Asked Questions:
What can you use it for?
Phobias, fears, addictions, emotional problems, trauma, physical problems etc.
How do you tap?
You should tap with light, short movements that resonate just like you would tap on a drum to make it ring out. It should not hurt in any way, but you should be able to feel it clearly and also feel the resonance in your body. The speed of the tapping should be determined by what feels right for the problem.
How long do you tap?
You should do the “rounds” of tapping until the reading is zero and the problem/feeling has gone.
Which side of the body do you tap?
It does not matter since the points are both on the left and right side of the body. The bilateral meridians run in tandem so changes in one affects changes in another.
How many times must a treatment be repeated?
A treatment should be given as often as is necessary. Either until the reading obtained is zero and remains at that level on a permanent basis or if the problem/issue/feelings/phobia returns. Tapping should continue until there is relief again or until the root cause has been discovered and eradicated.