EFT Basics

EFT has been described as “acupuncture for the emotions,” but without the needles. So, to say it more correctly, EFT therapy is acupressure for the emotions. It is perhaps the best energy psychology therapy you can use for natural pain relief, PTSD (posttraumatic stress disorder), anxiety, phobias, stress relief, and negative emotions in general.

After practicing Alternative Medicine and traditional acupuncture for about 40 years, I have seen and used many variations of this ancient healing art, since it is different from one country, region or culture, to the next. That Gary Craig has found yet another way to use the basic knowledge and skills of the ancient Chinese meridian system of acupressure to benefit and neutralize emotional challenges does not surprise me the least bit. I am not saying I am not in awe and humbled by Gary’s discovery, I most certainly am; I am just saying that EFT is simply a brilliant modification of a 5,000 healing art whose value and validity have been proven by the test of time.

When applied properly, EFT balances the flow of energy within the meridian pathways using a simple tapping procedure applied to a small group of acupuncture points located on the face, hand and trunk of the body. The EFT procedure will restore balance and movement of this energy system, thus neutralizing emotional “zzzzzt” (interference and distress) at its source. Once this is done, the body and mind are able to almost immediately correct and repair the corrupted emotional circuit. As a result, the mental circuit that was “tapped on” with the EFT method will no longer cause a “zzzzzt” distress response when it is used. The person who tapped on that distressing mental circuit will now feel calm, in control and comfortable when engaged in the previously distressing memory or event.

EFT is safe, easy to use, and is non-invasive. It belongs to a new and rapidly expanding category of Energy Medicine, known as Energy Psychology that is growing at an amazing speed. Gary Craig, a Stanford engineer and personal performance coach in California, developed EFT in the mid-90s. He has since dedicated his life’s work to teaching the world how to use EFT to overcome emotional and physical blocks to successful living. This reduced ability to live successfully might take the form of a migraine headache, fear of snakes, inability to break 100 on the golf course, cancer, or anger with an unloving mother. Gary has been commended by members of the traditional medical community, and all others who have benefited from his work, for his remarkable generosity to share his discovery with the world.

All of the great things that Emotional Freedom Technique can do for you can be easily and quickly in a traditional office setting or while doing EFT by phone. Phobias, anxiety, worry, sleeplessness, fear and general negative emotions are nicely treated with the energy psychology of EFT. After perhaps just a few EFT telephone sessions, most people notice they are clearly calmer and more controlled in their everyday encounters.

EFT is considered one of the most consistently effective, efficient, and gentle treatments within Energy Medicine. As Gary recently summarized on his web site, all scientists agree the human body is not just a mass of independent organs and tissues, with an emotional mind that somehow interrelates with the body. He simply states that the human body in a most fundamental way is an "energy configuration" of complex positive and negative electrical charges arising from the same atoms found in a diamond, a fish, a blade of grass, or the planet Mars. We are the human living, breathing, thinking expression of the molecular "building blocks of all matter." This concept was elegantly expressed by Einstein in his famous Theory of Relativity, E=MC2. Thus did he declare to the world that all matter, wherever it is found in the universe, is somewhere on the same energy continuum. Simply applying the energy of acupressure tapping to the mass of energy that is the human body, we can expect to feel a change in the energetic response of the emotions. Talk about putting everything together!

With Einstein’s concept that we are simply just a different form of an energy configuration – a mass of energy – rather than a package of separate organs, solids, liquids, chemicals, and emotional strengths and weaknesses, it helps us to understand why and how EFT works.

DISCLAIMER:

EFT is gentle and easy to use, and has continually demonstrated not only a remarkable capacity to relieve emotional and physical distress, but to do it rather quickly, and often when other methods have failed. No side effects have been reported in the literature against the hundreds of thousands of EFT rounds that have been done during the last 15 years. However, this does not mean that you might not experience side effects. IF YOU INTEND TO USE EFT TECHNIQUES, YOU MUST AGREE TO TAKE FULL REPONSIBILITY FOR YOURSELF AND OTHERS WHILE APPLYING THESE EFT TECHNIQUES. If have any doubt or hesitancy about EFT methodology, please consult a trained EFT practitioner. If you continue reading this page and apply these EFT procedures and concepts, you are agreeing to take full responsibility for yourself and others when applying the EFT technique, shall not hold Gary Craig, neither Theodore R. Herazy, nor anyone else associated with EFT responsible in any way for any adverse side effects or outcomes you encounter. If you agree to the above disclaimer, you may continue to read on…

Basic Recipe to Use EFT

Gary Craig offers to beginners a free book of instructions on his web site with clearly described details for a beginner to use and apply his wonderful energy psychology technique. If you are such a beginner, I strongly suggest you download and print this excellent source of basic EFT information, by clicking The EFT Manual.

For those who are new to EFT, or for those who are using EFT on their own and not getting the results they want, I present here a shortcut version. You will note this is not the full method of applying EFT, or what Gary calls the complete “Basic Recipe”. What follows should not be used as a “how to” substitute for Gary’s EFT manual. Everyone who does EFT should have a complete copy of this EFT Manual available to answer questions or review key issues concerning this procedure, as a reference guide; it is the authoritative text for all issues from the founder of this work. And you cannot get any better than that. Simply go to his site at www.emofree.com to download your manual.

EFT Basics

What will be covered next is the most common style of EFT used by therapists, perhaps 98% of the time, because it is a highly effective, direct and fast version. The shortcut is done in two steps. When you do these two steps together, it is called “doing a round of EFT.” During a one-hour session of EFT, you and I might do 15-25 or more rounds of the two-step shortcut of EFT. The two steps are:

1. The “Set-Up.”
2. The “Sequence.”

Here is how the “Set-Up” is done:

1. Select a specific and clearly stated issue that is bothering you. Begin with an issue that is simple and direct; perhaps something like an ache or pain somewhere, muscle tension or tightness anywhere in the body, or a stiff joint like a shoulder or neck. If you wish, you might address an emotion such as sadness or fear, or a craving for your favorite food (potato chips or chocolate) you would like to control.

2. Rate the intensity of your emotional response to this issue. Your progress with EFT will be measured using this method, known as Subjective Units of Distress (SUDS), or emotional intensity level. Place a SUDS number from one to ten on the issue before you use EFT on it. A SUDS rating of “one” would be an issue that is barely noticeable, and a SUDS of “ten” would be the most extreme and intense emotional response possible, and a “five” would be moderate. If you are not sure what the number should be, then guess!

My own personal opinion is that there is a flaw in the SUDS rating system. The flaw or weakness of the system is that some people go to an extreme with their SUDS numbers, and do not always reflect an accurate appraisal of what is going on. I have worked with many people who rated everything – absolutely every issue, challenge and problem that ever occurred or might occur in their life – with a SUDS of ten! While I guess that is possible for some people, I think it unlikely. These folks seem to have a tendency to just use a high number to express that they have a problem. This hampers the process because the therapist has a difficult time understanding the true status of that person’s emotional response to the problem and progress to EFT. All that is needed to make the SUDS rating system more accurate is to apply a number that communicates the truth of the situation. I advise people to definitely consider using a SUDS of ten, but reserve it to mean a rare and special level of distress that does not happen often. Consider using sevens, eights and nines a little more often. Not every issue is a catastrophe!

Moreover, even if every issue feels like a catastrophe, there are still grades of catastrophes. If your grandmother dies, and that is a ten, and your fingernail breaks right before a big romantic dinner, and that is a ten, then you have not given yourself room to express your emotional levels of distress. Worse yet, it also greatly complicates how you will express progress to EFT therapy.

However, if every issue in your life actually if felt as thought it is a catastrophe, then that changes a lot of things. It becomes a whole different kind of problem. And the problem might be that you tend to look for sympathy from others, that you exaggerate your problems, you want to feel like a victim, or that you want to punish yourself for some reason. All of these are possibilities that should be explored if your ratings are genuinely thought to be at the “ten end” of the SUDS scale. However, this issue would come up during our consultation and we would work on it accordingly.

There are no wrong SUDS answers, only the answer you feel inside. Just be sure what you are feeling inside is accurately expressed by the number you assign to that feeling. You will always be using that same internal part of you to make that personal number judgment, so after a while it becomes rather scientific – since the standard does not change. The only caution is that you are always honest with yourself. Trust how you feel, and place the number that comes to you – without hesitation. The more you think and think about it, the more the number loses value.

When you think of the emotion you are about to work on, please pay close attention to how your body responds and feels in that moment. For example, if it is fear of the dark you will work on, what is the reaction of your body when you hold the thought of being in the dark? Do your shoulder muscles start to tighten and come up toward your ears? Does your throat tighten? Do your jaw muscles tighten, and bite down hard with your teeth? Do you feel a knot in your stomach? How about a fluttering sensation in your chest, rapid heart rate or sweaty palms? Is it more difficult to take in a breath?

Make notes about all these internal reactions, since they are an important part of deciding your SUDES stress level.

3. Set-up Tapping Points – there are two, but you will use only one

The classic point to “tap on” during the EFT Set-Up is called the Karate Chop (KC) acupressure point. Most people will use this point while repeating the Set-Up Statement. However, I would caution you to consider using another point, called the Sore Spot, since it is also a perfectly good and recommended tapping point that can be used. Either can be used. However, here is what I know from my four decades of experience with acupuncture that few people realize: When an acupuncture point is sore to the touch, it has a higher potential therapeutic value than a point that is not sore to the touch. Therefore, if you feel around your Sore Spot and it does not feel sore, you probably can use the KC point. But, if the Sore Spot is more sore than it should be to your light touch, then you will probably get a better response to your EFT work if you use that point. You will find that some days this same Sore Spot will be more or less sore than other days; it can display different levels of soreness from one time to another. Use it when it is sore, and ignore it when it is not sore.

The KC point is special because it is tapped longer and more often than the other tapping points. It is continually tapped while you repeat the EFT setup statement three times. During the entire time you are repeating the setup statement, maybe 15 seconds or more, you will be tapping this one point. The karate chop point is located on the outer edge of the hand just below the knuckle of the little finger, right here. Not on the knuckle, but below it.

You can tap using several fingertips of the right hand on the left karate chop point, or you can tap with several fingertips of the left hand on the right karate chop point. Or, you can use my favorite method to tap on the good old karate chop point – you can tap them against each other. Use whichever method feels most comfortable and natural to you.

The Sore Spot is special for two reasons among all the tapping points. The first is that it is not tapped, but it is rubbed with a gentle but firm circular massaging action, that should feel good when you are doing it. The second is that the Sore Spot is not so much a spot like the others, but it is actually a large area covering maybe a 2-3 inch circle. It is well known as a neurolymphatic reflex drainage area that removes toxins from all the tissues above it. The Sore Spot is located on the upper and outer part of the chest, over the pectoral muscle, below the outer part of the collarbone, and before you reach the head of the arm bone in the shoulder.

As another valuable tip based on a lot experience with EFT, when you are not making the kind of progress that you think you should with a particular topic, switch from the set-up point that you are currently using to the one that you are not using. In other words, if you are using the KC point and you seem stuck, simply switch to the Sore Spot and repeat the same set-up phrase to see if you do not have a stronger sense of relief and benefit. Experiment a bit to see what works best for you.

To show you were some of these points fall on an acupuncture meridians chart, a few good views are given at the end of this discussion.

The Karate Chop and Sore Spot Points are shown below.

4. Create a Set-Up Statement. The set-up statement will always include the issue you want to address, followed by a positive affirmation. While tapping continuously on the KC point, you will recite the wonderful EFT set-up statement, that very often (but not always) follow this format: “Even though I have this _____________ I deeply and completely accept myself.”

The selection and development of the best setup statement makes all the difference between great results with great EFT, and just so-so EFT results. Much more will be said about the setup statement when we are actually working together.

Examples:

Even though I have this pain headache that feel like someone is drilling a hole behind my left eye, I deeply and completely accept myself.

Even though I am hurt and angry that Virginia didn’t call me yesterday on my birthday, I deeply and completely accept myself.

Even though my boss is a jerk who didn’t appreciate my hard work with the Simpson account, I deeply and completely accept myself.

Even though all the kids laughed at me when I peed in my pants in Mrs. Hastings class, and called me “Carla Crybaby,” I deeply and completely accept myself.

Important things about the set-up statement:

• Be accurate. Put important and critical details in your set-up statements. Notice from the first examples, how I described the eye pain, “like someone is drilling a hole.” Instead, I could use any other explanation – so long as it is accurate and expresses exactly how you feel about it. In this example, it could have just as easily have been “a hot poker is being jabbed into my head,” “like a horse kicked me in the face,” “like my brains are going to explode”, or anything else that correctly and honestly expresses the truth of how this problem feels to you.
• Be specific. Notice from all the examples, the specific examples that focus to the exact issue being worked with: left eye, Virginia, yesterday on my birthday, jerk, Simpson account, Mrs. Hastings, Carla Crybaby. If only vague and global terms were used in these set-up statements – like headache, angry, not appreciated, kids laughed at me – the improvement probably would not be nearly as fast or deep. The more detailed aspects of your issue that you include, the more outstanding your improvement will tend to be.
• End with a positive phrase. I simply use what I think of as the classic, “…deeply and completely accept myself.” If you feel it is more appropriate and important to use “…totally love and accept myself,” or “deeply love and completely honor myself,” or ‘…deeply and profoundly love and honor myself,” or “…I am OK anyway,” then say what you feel is right for your needs.

5. Begin with the set-up part of a round of EFT, putting together all the above steps.

• Select your issue
• Select a SUDS intensity level number
• Create a set-up statement
• Tap on the KC or Sore Spot, continuously while you
• Repeat your set-up statement three times

Here is how the “Sequence” is done:

6. Sequence tapping points.

First, just a few quick points about tapping in general, on any and all points you will use:

1. Use several fingers to tap on each point, so you do not miss anything. Like using a big hammer, you will not miss the target.
2. Tap gently but firmly, maybe 5-7 times at any one point, as though you were tapping gently on someone’s shoulder to get his or her attention. The speed of the taps are fairly fast, doing the 5-7 taps in a second or two. Don’t become caught up in getting the number of taps exact, please. EFT is far more an art than it is a science, so simply do what feels comfortable. As long as you are making progress and are happy with your results, then you are doing EFT correctly.
3. Most of the EFT tapping points are bilateral, meaning they are located on the right and left side of the body. You do not have to tap on both sides, you can tap on whatever side is comfortable to use. You can tap only on the left side, only on the right side, you can even switch between right and left – it doesn’t make any difference so long as you tap on one of them.

Now, to describe where the seven tapping points on the face and truck are located – five on the face and two on the trunk. These seven points are tapped while repeating what is called the reminder phrase. More about the reminder phrase in a few minutes.

1. EYE BROW (EB) – The first point of the seven is the eyebrow point located at the beginning of the eyebrow, near the center of the face and near the nose. Use 2-3 fingers on either one of the two eyebrow points.

Eye Brow Point

Pointing to the Eye Brow Point	Tapping on the Eye Brow Point

2. SIDE of EYE (SE) – Next is the side of the eye point, located near the end of the eyebrow, on the bone at the side of the eye. It is not close to the eye, and it is not on the temple. It is very near the end of the eyebrow. Again, use 2-3 fingers to tap here.

Side of Eye Point

Pointing to the Side of Eye Point	Tapping on the Side of Eye Point

3. UNDER the EYE (UE) – Now we have another point near the eye, called the under the eye point, found under the eye in line with the pupil, and very near the boney ridge of the eye socket. Again, you can use 2-3 fingers to tap on either of these two points.

Under the Eye Point

Pointing to the Under the Eye Point	Tapping on the Under the Eye Point

4. UNDER the NOSE (UN) – The fourth point, called under the nose, is next. It is located above the mouth, about half way between the nose and the upper lip. As you can see, there is only one of these. Again, use 2-3 fingers to tap here.

Under the Nose Point

Pointing to the Under the Nose	Tapping on the Under the Nose

5. CHIN (CH) – Right below the Under the Nose point is the chin point, found below the mouth, mid-way between the lower lip and the chin, in that little indentation. Again, only one chin point. Use 2-3 fingers to tap on it.

Chin Point

Pointing to the Chin Point	Tapping on the Chin Point

6. COLLARBONE (CB) – Next, we find the collarbone point, the 6th point. It is located just a little bit to the side of where a man’s tie would be knotted, or about an inch down from the collarbone and a little away from the breastbone, in a meaty little pocket of tissue. You can use 3-4 fingers to tap on this point.

Collarbone Point

Pointing to the Collarbone Point	Tapping on the Collarbone Point

7. UNDER the ARM (UA) – The last point is the under the arm point. It is located about half way between the top of the arm pit and the lower ribs, in the midline of the lateral chest – right about here. It is also about where a woman’s bra crosses the chest, at the most lateral part of the chest. You can use 3-4 fingers to tap on this point.

Under the Arm Point

Pointing to the Under the Arm Point	Tapping on the Under the Arm Point

Top of Head Point

Pointing to the Top of Head Point	Tapping on the Top of Head Point

With the exception of the top of the collarbone and under the arm points, I suggest using 2-3 fingers at each tapping point. When tapping on the collarbone and under the arm points, you can simply tap with your open hand over the area. At the collarbone point, you can cover both right and left sides at the same time by patting the entire area with your open hand. At the under the arm point, you can also pat the entire area with your open palm.

While you tap on these seven body points, you will be repeating the “reminder phrase” at each point. The reminder phrase is a short version of the set-up statement, without the positive affirmation. The reminder phrase keeps you focused to the issue you are working with at that time.

For example, after doing a set-up statement for “pain in my left hip,” your reminder phrase might be “left hip pain.” Notice that these words actually are in the reverse order they were used in the set-up statement, and that is fine. What is important is that it is accurate and keeps you focused to the issue.

So, while tapping 5-7 times at the eyebrow point, you would repeat “left hip pain.” At the side of eye point, you would repeat “left hip pain.” At the under eye point, you would repeat “left hip pain.” At the under the nose point, you would repeat “left hip pain,” and so on, all the way down to the under the arm point where you would also continue to repeat “left hip pain.”

7. Re-evaluate. At the end of a round of tapping (one Set-Up Statement and one Sequence of the reminders, while tapping on all points), check how you feel about the issue you are tapping on to determine if the SUDS number should go down – or up. Yes, the number can go up temporarily as other issues come to the surface, but more about that later. During your tapping you need to frequently ask yourself how you are doing. Attempt to tune in to the phobia, fear, anger, pain or whatever you have tapped on. If you started with a SUDS of ten, where is it now after you tapped on that problem? If you are not sure about the SUDS level, guess again. How do you feel when you think about being in the elevator? Do you feel the same as before? How is the headache? Does the head pain feel less intense, is the area smaller? Does your chest feel just as tight, or a little looser and easier to breathe now? How about the knot in your stomach? Is your gut doing smaller flip-flops? Is it easier to turn your head? Do you still feel like screaming, or are you calming down?

If nothing or only a little about the issue has changed, try another round of EFT again with the very same Set-Up Statement and reminder phrase. However, this time, think deeper about what it is that you are saying and state it with even greater emotional emphasis. Try to be like a bad actor in a bad soap opera, and intentionally EXAGGERATE your words slowly and a little louder than before. Stay totally focused on what you are saying and doing. This extra effort is sometimes needed in more complex issues, so stay positive. We are all special and unique people, with special and unique personal situations, so persistence might be needed in your particular case. Sometimes an unknown underlying issue will be the cause of a delay that needs to be addressed. Stay with the process; persistence will usually bring your problem around!

However, most of the time, after one or two rounds of EFT, your SUDS number will go down and you will feel better. If you find this is the case, and you feel improvement, but you have not yet reached a SUDS of zero, you will need to change the language of your Set-Up Statement to fit the new level of feeling response and your circumstances. At this time, it is important to acknowledge to yourself that you have made progress, that more improvement needs to made, and that you will continue on to total success!

Continuing with the previous example of left hip pain, you would do another round of EFT, tapping at the karate chop point, while repeating this new Set-Up Statement, three (3) times:

“Even though I still have some of this stubborn left hip pain, I deeply and completely accept myself.”

Next you would say the new reminder phrase, “remaining left hip pain” while tapping on all seven body points.

If, after this change of the basic Set-Up and Sequence wording, you are still having some degree of reduced pain, give it another try. This time use more gusto and emphasis with the words, and change the words a bit to describe more colorfully what it is you are feeling about the hip. You might say something like, “…this hip pain makes me feel like an old man/ woman…” or “my hip pain reminds me of the way that Grandpa used to complain as he limped around the house…” or “my hip makes me worried I will not be able to take care of myself…” Use whatever comes up out of your mind that is a true and accurate statement of how you are thinking and feeling at this time. The important point when things are going slowly – or not at all - is this: Persistence, persistence, and a little more persistence! Change your direction only a very little bit, so you do not go off in a totally different direction. Dig deeper and stay focused. Each situation is just as unique as we are unique and complex individuals with different histories behind us. Persistence will always pay off if you are honest and open to what you feel inside. Don’t be discouraged! Keep working! Some deep pondering will help you discover other aspect s and factors that are holding you back.

Does the pain in your hip remind you of someone or something? What can’t you do because of your problem? What does the problem mean to you? How is it affecting your life? Does it cause you to feel fear, or anger, or sadness? Does the issue you are dealing with remind you of some event from the past or another problem that is similar to it? What was happening in your life when you first noticed this issue, or perhaps just slightly before the issue started?

Create detailed and honest set-up language detailing the issues that come to mind when you experience the “zzzzzt” reaction when you think about the issue. Do this for every part of aspect of the issue. Stay with it, until you have exhausted all aspects of the challenge you face. The vast majority of beginners using EFT will get results not only with the simple things, but also with the complex and deep problems with a little persistence and creativity.

If you still are not making the sort of progress you would like, consider including two additional points to tap at the end of the Sequence part of the round. These two acupressure points are areas found at the bend of the wrist, one on the top of the wrist and the other on the bottom soft surface of the wrist. Simply use your fingers to tap 5-7 times as you did before on the other body areas.

The 9-Gamut Procedure…
(Also known as "The Brain Balancer")

If you seem to be stuck, try doing the 9-Gamut Procedure, that was originally part of the basic EFT recipe. It consists of nine unique steps that will take a minute or so to do. It is not done very often, and some EFT therapists never use it. However, I use it on occasion for very stubborn situations. Consider using them at the end of any of your tapping rounds when things are going slowly for you.

While you tap continuously on the back of the hand, just below the knuckle of the little finger (As shown in the photo above) follow these nine steps:

• Close your eyes
• Open your eyes
• With your head straight, look down hard to your right
• While keeping your head straight, look down hard to your left
• With your head straight, move your eyes in a circular clockwise direction
• With your head straight, move your eyes in the opposite direction
• Hum a few bars of any song you like (or even “Happy Birthday” or a nursery rhyme)
• Count out loud from 1-5
• Hum the same song again

Lastly, if you have done your best and you do not know what to do, give me a call. Perhaps can assist you directly with ideas specific to your problem, or we can schedule an EFT telephone session so I can assist you with some EFT therapy. Perhaps you just need a little “jump start’ to get over a rough spot that you do not see clearly on your own. I have helped many people this way and would appreciate the chance to help you also.