Emotional Freedom Technique (EFT) or tapping is a type of counseling intervention that draws on various theories of alternative medicines such as acupuncture, energy medicine, and Thought Field Therapy (TFT).

Tapping has been used by thousands of people and it can be used for (but not limited to) weight loss, stage fright, procrastination, relationship issues, headaches, aches and pains, etc. It provides relief from chronic pain, emotional problems, phobias, PTSD and physical diseases.

The process (shown below) can be done whenever and wherever, it’s that easy to use. By tapping on the meridians while concentrating on accepting and resolving the negative emotion or problem, it gives the user the opportunity to access the body’s energy, restoring it to a balanced state.

The History of EFT

It all started in 1980 with the psychologist Roger Callahan and a patient with extreme water phobia. Her fear of being near water was so intense that it caused her stomach pains, which is a common thing called “gut reaction.”

At that time, Doctor Callahan was studying traditional Chinese medicines and had learned about the meridians. Remembering that there was an acupuncture point for the stomach meridian on the cheek, he asked her to tap it there in order to cure her stomach pains. As soon as she started tapping on her cheek, her pains disappeared. From then on, this changed medicinal history.

Based on this discovery, the doctor began a series of investigations to develop and refine the technique he called Thought Field Therapy (TFT) which requiered practitioners to tap on a specific sequence of meridians for each different problem.

Gary Craig, who was under the tutelage of Doctor Callahan, developed EFT as a simplified and improved version of the concepts behind Doctor Callahan’s TFT.

Basic Tapping Sequence

The difference between TFT and EFT is that EFT has one basic simple sequence of points to tap, no matter what the situation. The process is extremely simple and can be done anywhere.

(1) Identify the problem you want to focus on.

Think of the number one thing that’s bothering you at this moment. It can be anxiety, anger, depression, a situation or issue that makes you feel like that. n

(2) Consider the problem or situation.

Ask yourself how you’re feeling right now and rate the intensity of your emotion (whether it’s anxiety, worry, depression, etc.) with zero being the lowest level and ten being the highest.

(3) Create your statement.

This is your chance to create your statement. It should acknowledge the problem you want to deal with along with an affirmation of yourself as a person. The most common statements are:

“Even though I feel (anxious, angry, worried, depressed, etc), I deeply and completely accept myself.”

“Even though I’m feeling really (anxious, angry, worried, depressed, etc.) and I’m scared because (insert situation here), I deeply and completely love and accept myself.”

“Even if I always feel (anxious, angry, worried, depressed, etc.), I deeply and completely love and accept myself.”

“Even if this feeling never goes away, I am learning to completely and deeply love myself. This feeling is here to teach me.”

(4) Perform the setup

With two or four fingers on one hand, tap the Karate Chop point on your other hand. This is located on the outer edge of the hand, on the opposite side of the thumb.

Repeat the statement three times out loud as you tap the Karate Chop point. Once you’re done take a deep breath and get ready to begin tapping.

(5) Keep tapping!

Tap five to seven times each on the remaining eight points in the following sequence: First the Karate Chop Point (which was done in the previous step), around the start of your eyebrow, the temples, under the eye, the cupid’s bow (located under the nose), the chin, the collarbone, the underarm, and, finally, the top of the head.

(6) Focusing on your problem once more.

Now that you completed the sequence, focus on your problem again. How intense is it now in comparison to a few minutes ago? Does it still bother you a lot? Give it a rating on the same number scale. If it’s higher than 2, do another round of tapping, and keep doing so until the negative emotion is gone.

You can change the statement to take account your efforts to fix the problem and your desire to feel better. You can say something like this:
Even though I have some remaining (anxiety, worry, anger, depression, etc.), I deeply and completely accept myself.

(7) Promote positive feelings

This is the chance to create mantras. Make sure to check out our post on creating mantras to invoke positive feelings in your life!