Follow this 5-step process to hold yourself together in any situation using Emotional Freedom Technique.
Origins and Background of Emotional Freedom Technique (EFT)
Emotional Freedom Technique (EFT) is a relatively new psychological treatment technique within the field of Energy Psychology that has proven to be effective in providing relief for anxiety, stress, phobias, trauma and physical illness. Gary Craig first introduced EFT in the 1990’s after he found it a powerful tool in successfully giving relief to individuals having a variety of problems and conditions.
Our bodies are composed of energy pathways and centers that are in a dynamic dance with our cells and organs. This energy also affects our emotions, moods and thoughts. If we can shift these energies we can shift our health and our state of mind.
What is EFT?
Energy Psychology draws on the Eastern discoveries that took place over 5000 years ago. It utilizes techniques from yoga, qi gong, and acupuncture. It works by tapping on energy points on the surface of the skin in conjunction with some specific psychological procedures. This tapping shifts the brain’s electrochemistry and allows the subconscious to eliminate negative emotions, habits and behaviors.
Just as a radio receiver is tuned into and recognizes subtle radio waves, with EFT, subtle levels of energy influence our psychological functioning by influencing our nervous system and brain. EFT restores awareness and trust in the natural healing abilities of our mind and body, providing the opportunity to achieve physical and emotional well-being in a faster time frame.
EFT works by releasing blockages within the energy system within the body which is the source of emotional intensity and discomfort. The blockages in our energy system can lead to limiting beliefs and behaviors and an inability to live life harmoniously.
Symptoms can be either emotional and or physical and affect our self-esteem. It can result in us feeling stuck, anxious, depressed, or fuel the emergence of compulsive and addictive behaviors. It is widely accepted that emotional disharmony is a key factor in physical symptoms.
How Does It Work?
An EFT session involves the use of fingertips, rather than needles an acupuncturist would use, to tap on the end points of energy meridians that are situated just beneath the surface of the skin. The treatment is non-invasive and works by making subconscious changes simple and pain free.
Our negative emotions are caused by a disruption in the body’s energy system. EFT works to clear these disruptions and eliminate the resulting emotional response or intensity to restore emotional harmony and offer relief from physical discomfort.
This is done by focusing on the specific problems while tapping with fingers on the end points of energy meridians. The combination of sending kinetic energy to our energy system, while uncovering and focusing on root causes, facilitates a balancing of the energy system.
Basic Beginners EFT Sequence:
- KC:Karate Chop – On the side of your hand just below your pinky finger—tap with your index and middle finger of your other hand on that spot
- EB:Beginning of the Eye Brow
- SE: Side of the Eye
- UE: Under the Eye
- UN:Under the Nose
- Ch:Chin
- CB:Beginning of the Collar Bone
- UA:Under the Arm
- TH:Top of the Head
The abbreviations above indicate the tapping points that will be used. Start by identifying the issue you would like to work on.
- Rate the intensity of the feeling on a scale of 0 – 10 at the current moment where 10 is the most intense; so, for example the intensity of your head or back ache, or the intensity of any emotion; anxiety, fear, anger, sadness etc.
- Then by tapping your “karate chop point” on the side of your hand just below your pinky finger—tap with your index and middle finger of your other hand on that spot. Say three times…
Even though I have this (insert problem here) ______________, I deeply and completely love and accept myself. - Then, tapping on each point approximately 7 times each and starting from the eyebrow point, tap on each point in the order they appear above around the face and the body. After the under-arm point, finish off the cycle at the top of the head.
- Do this tapping sequence twice using any two fingers along either side of the body – it is not necessary to tap on both sides and it is completely OK to alternate from one side to another. Using two fingers again seems to work in that it increases the chances of targeting the exact point.
- Once you have done two rounds of tapping, score the intensity of the problem on a scale of 0 – 10. The problem could have:
- Disappeared completely
- Reduced in intensity but not 0 – do more rounds of tapping, adjusting the wording appropriately (e.g. “even though I still feel sad or I have this remaining sadness, I deeply and completely love and accept myself”)
- Changed to something else or in the case of a physical pain, moved to elsewhere in the body (do further rounds of tapping, adjusting the wording to where the pain has moved or on what other emotion came up during the tapping)
- Increased in intensity – this is relevant feedback and again alter your wording to fit what describes what you are now feeling as you do further rounds of tapping.
- Repeat Step 1 until your distress level is as close to 0 as possible.
Why use EFT?
Because the EFT technique is so simple, it can be used effectively as a self-help tool which empowers you to actively contribute to your own healing and development process. This facilitates a much faster relief process without requiring hours in psychotherapeutic or medical care. The EFT techniques contribute to a holistic healing process.
Now that you have a basic understanding of the recipe, there are many reasons you may choose to use this form of therapy. Here are just a few:
- It is a positive, proactive experience
- Often works where nothing else seems to
- Usually rapid, long lasting relief from symptoms
- Can be self-applied
- No drugs or equipment needed
