USING EFT
EFT – The basic recipe (short
version)
1. Identify the issue you
want to tap on. Give it a number from 1 to 10, where
ten is the most intense (this is called the SUDS rating, for subjective
distress scale).
2. The set-up. Make the following affirmation 3
times while tapping the “karate chop” area of the hand (see diagram) OR
rubbing the “sore spot”
located about 3 inches down from the collarbone and about 3 inches out
from the sternum:
Even
though I have this ___________ ,
I deeply and completely accept myself.
3. Tap the other points
shown on the diagram below while saying a shortened version (reminder phrase) of the first
part of the set up statement.
For example, “this pain”, “this feeling”, “this belief about
____”. Start on the eyebrow point and move downwards to
the under arm, then ending on the crown of the head. Tap each point about 6 to 8
times. You can tap on either
side of the face and body, or on both sides at once.
4. Repeat this process until significant relief is gained, preferably bringing the SUDS level to zero. In subsequent rounds, adjust the affirmation so that you are addressing the remaining problem: "
Even though I still have some
of this_________. I deeply and
completely accept myself "
What
if EFT doesn’t seem to be working?
While EFT is remarkable in that it very often results in rapid results, don’t give up if it doesn’t seem to work at first. There is a huge amount of clinical data that EFT does work, and if it doesn’t seem to be working it is probably for one of the following reasons.
1. Drink water. Dehydration can cause EFT to work poorly. Note that studies show that most Americans are dehydrated, so I suggest drinking water before using EFT.
2. Be more specific. This is the most common problem. We may be trying to tap on too general of an issue, like depression. Sometimes this works, so its worth a try, but its important to be specific. One way to be more specific is to tell a story about the symptom, tapping on each aspect of the story that has a “charge” to it. Another way is to ask “When was the first time you had this symptom?”, and tap on what comes up. If more than one memory comes up around an issue, try tapping on each memory. There may also be more than one aspect (part) of an issue, such as different emotions, so try tapping on each aspect.
3. Stay tuned
in. Its important to be
tuned into whatever you are tapping about. Beginners are sometimes distracted
by trying to get the tapping just right. Once you memorize the tapping
sequence, it is much easier to stay tuned in.
4. State the second part of the Set-up with more conviction: I DEEPLY and COMPLETELY accept myself. This can help better overcome psychological reversal.
5. Be
persistent. Some people
respond more slowly and need to tap on the same issue many times over a
number of days or even weeks.
Daily tapping is useful, especially before bed, tapping on any
issues of the day that were upsetting.
6. Use the SUDS scale. If you don’t, you may not be able to tell the difference between an 8 and a 6 or 7 after a round of tapping. This is because we are not particularly good at remembering what our SUDS level was. For either pain or emotions, you can use a description of the sensation in your body. What is the size, shape, color, sound, temperature, movement, words, or any other aspects of the feeling in the body? After each round of tapping, see if these characteristics have changed, such as its color or size. This is particularly useful with pain.
7. Energy toxins. In rare cases, an “energy allergy” causes a problem. This may something you eat, something you are wearing, or the room you are in. You will probably need to experiment by tapping in different rooms or outside, tapping in the shower (to avoid cloth toxins), and avoiding certain foods. Some common food substances that cause problems are refined sugar, caffeine, wheat, and corn.
While we can make a lot of progress on our own, especially if tapping is part of a daily routine, some issues may require the assistance of an EFT practitioner. This can readily be done by phone. We are often blind to our own issues, but these can often be uncovered through answering questions. An EFT practitioner is also skilled in the “art” of EFT.
For a more complete discussion of using EFT, you can download the 79-page user’s manual for free at
Note that the tapping sequence given in this manual uses more tapping points and a procedure called “the 9 gamut”. These can be useful, but experience has shown that the “short cut” given above will nearly always work. Additional tapping points you might like to try, however, are on the side of the thumb and each finger, just below the base of the nail.
Greg Harper, PhD, CCHT, EFT-ADV
510-559-8667 gdh@albany.edu