How to do EFT, or tapping
As I mentioned before, EFT is also known as “tapping” because the technique involves tapping gently on parts of the face and body.
Here I will describe the Basic Tapping Sequence. We will look at what is called the ‘Basic recipe’, or ‘short-cut’. Let me tell you straight away, it looks and sounds weird, tapping on yourself while you speak, but give it a go. You might be surprised!
Here I will describe the Basic Tapping Sequence. We will look at what is called the ‘Basic recipe’, or ‘short-cut’. Let me tell you straight away, it looks and sounds weird, tapping on yourself while you speak, but give it a go. You might be surprised!
One minute wonder?
Sometimes a problem can be cleared fairly quickly, other times it might take several sessions to clear it. Don't worry about this, just go with the flow. Once, I tapped on myself for an hour for excruciating back pain. I ended the session with, "OK, I did my best, I'm still in pain but I'm open to the possibility that it will go away over the course of the day. If it doesn't, I'm OK with that too. I did my best." Within just a couple of hours the pain had lessened to the point of hardly noticing it. I only realised it had all but gone because I was no longer limping. Maybe if I'd been disappointed and stressed out that I hadn't achieved the pain relief I was looking for in that moment, I would have held onto the pain. Who knows?
It's not working
It's not always easy to work on ourselves, especially if we are new to EFT or are trying to work through a deep-rooted or multi-faceted problem.
This is when working with a Certified EFT Practitioner might be the solution. We are trained to get to the root of the problem in a kind and respectful way.
This is when working with a Certified EFT Practitioner might be the solution. We are trained to get to the root of the problem in a kind and respectful way.
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I am an AAMET accredited Advanced Level 3 EFT Practitioner and work with people all around the globe on Skype or Zoom.
All EFT Practitioners and Trainers registered with the AAMET have had their qualifications validated and have signed up to mandatory CPD & Supervision, and to the AAMET Code of Conduct and Ethics. |
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Let's tap!
Before you begin a tapping sequence, grab a big glass of water as you need to keep your brain hydrated.
SUD Scale
OK, so first of all we choose the subject, feeling, thought, discomfort, etc. that we want to work on. For example, “This raging headache,” or “I'm scared of spiders/heights/dogs,” or “I’m frustrated because I can’t lose weight,” or “I’m so angry about that argument,” or “I feel like a total failure,” or “Public speaking terrifies me.” Choose whatever is bothering you the most at this present time.
We then give this statement a number from 0 to 10 in terms of the level of discomfort this statement gives you, or as it is sometimes called, ‘Subjective Units of Distress/Discomfort’, zero being, it’s not a problem at all (in which case you won’t be tapping on it) and 10 being, it can’t get any worse than this. You want to choose something that is at least a 6. Don’t worry about getting the number exactly right, just tune into how you are feeling NOW, because it is on the ‘now’ that you will be working, not on the past.
Write the number down.
We then give this statement a number from 0 to 10 in terms of the level of discomfort this statement gives you, or as it is sometimes called, ‘Subjective Units of Distress/Discomfort’, zero being, it’s not a problem at all (in which case you won’t be tapping on it) and 10 being, it can’t get any worse than this. You want to choose something that is at least a 6. Don’t worry about getting the number exactly right, just tune into how you are feeling NOW, because it is on the ‘now’ that you will be working, not on the past.
Write the number down.
Be Specific
It’s important to be specific with EFT because our mind is very literal. Working on the statement, “I’m angry,” is less effective than, “I’m so angry about the argument I had with my friend yesterday. It’s so unfair. I feel this anger inside me. It feels like a knot in my stomach and it's restricting my breathing.”
If you feel any discomfort in your body when thinking about the problem, such as backache, headache, etc. write that down too.
Take note of WHERE you feel the pain and WHAT SORT of pain it is; throbbing, stabbing, aching, burning, etc.
Does the pain/anger/sadness have a colour?
Write it down. Be specific.
If you feel any discomfort in your body when thinking about the problem, such as backache, headache, etc. write that down too.
Take note of WHERE you feel the pain and WHAT SORT of pain it is; throbbing, stabbing, aching, burning, etc.
Does the pain/anger/sadness have a colour?
Write it down. Be specific.
The Set Up Statement
The SET UP STATEMENT is the words we use to describe the problem. We use the set up statement in order to tune into exactly what we want to work on.
We start by tapping on the first point that is called the KARATE CHOP POINT. This is the fleshy part on the side of your hand, the part where you would do a karate chop. The other finger points noted in the drawing below, and the gamut point (which is combined with specific eye movements) aren't part of the basic tapping sequence, so I won't be including them in this simple explanation.
An alternative point to the karate chop is the 'sore spot' which is shown in another drawing below. They are two areas below the collarbone which can be sensitive and tender, hence the name 'sore spot'. You can say the set up statement while rubbing one or both of these points if you choose.
We start by tapping on the first point that is called the KARATE CHOP POINT. This is the fleshy part on the side of your hand, the part where you would do a karate chop. The other finger points noted in the drawing below, and the gamut point (which is combined with specific eye movements) aren't part of the basic tapping sequence, so I won't be including them in this simple explanation.
An alternative point to the karate chop is the 'sore spot' which is shown in another drawing below. They are two areas below the collarbone which can be sensitive and tender, hence the name 'sore spot'. You can say the set up statement while rubbing one or both of these points if you choose.
The set up statement goes something like this:
“Even though I feel ______ (fill in the blank with your problem), I accept myself and how I feel.”
Examples:
“Even though I feel so angry about that argument I had with my friend and now I have this knot in my stomach, I love myself and accept how I feel.”
or
“Even though I have this constant craving for sweet treats and I can’t stop myself from eating them, I accept myself and how I feel.”
or
“Even though I can’t lose weight and I hate looking the way I do, I choose to soothe and comfort myself.”
Lee Pulos, author of ‘EFT: The New Technology for Immediate Healing and Vitality’, suggests saying the words, “I deeply and completely love, accept and forgive myself and anyone else who might have contributed to this problem.”
For some people it is hard to say, “I love myself,” especially if you're feeling bad or finding it difficult to accept something, so you can say, “I choose to soothe and comfort myself,” or “I choose to accept myself,” or “I’m open to the possibility of maybe accepting myself,” or simply “I’m OK.”
Whatever statement you choose, say it 3 times, while tapping constantly on the karate chop point.
You have now got the attention of the amygdala. Now we are going to tap on the meridian points to calm it and consequently, reset old programs.
“Even though I feel ______ (fill in the blank with your problem), I accept myself and how I feel.”
Examples:
“Even though I feel so angry about that argument I had with my friend and now I have this knot in my stomach, I love myself and accept how I feel.”
or
“Even though I have this constant craving for sweet treats and I can’t stop myself from eating them, I accept myself and how I feel.”
or
“Even though I can’t lose weight and I hate looking the way I do, I choose to soothe and comfort myself.”
Lee Pulos, author of ‘EFT: The New Technology for Immediate Healing and Vitality’, suggests saying the words, “I deeply and completely love, accept and forgive myself and anyone else who might have contributed to this problem.”
For some people it is hard to say, “I love myself,” especially if you're feeling bad or finding it difficult to accept something, so you can say, “I choose to soothe and comfort myself,” or “I choose to accept myself,” or “I’m open to the possibility of maybe accepting myself,” or simply “I’m OK.”
Whatever statement you choose, say it 3 times, while tapping constantly on the karate chop point.
You have now got the attention of the amygdala. Now we are going to tap on the meridian points to calm it and consequently, reset old programs.
The Tapping Sequence & Reminder Phrase
Now we start the tapping sequence, using a reminder phrase.
We summarize the set up statement into a few words, such as, “this anger,” or “this frustration,” or “this weight problem,” or “these cravings,” or “speaking in public.” It simply serves to evoke the memory/thought of the event/problem and keep you focused on it. It doesn’t have to be said out loud, but it helps if you do. It can be even better if you do it in front of a mirror. The important thing is to concentrate on the issue and tap on the meridian points.
We summarize the set up statement into a few words, such as, “this anger,” or “this frustration,” or “this weight problem,” or “these cravings,” or “speaking in public.” It simply serves to evoke the memory/thought of the event/problem and keep you focused on it. It doesn’t have to be said out loud, but it helps if you do. It can be even better if you do it in front of a mirror. The important thing is to concentrate on the issue and tap on the meridian points.
The meridian points to tap on for the basic tapping sequence are the following and in this order:
- Beginning of the eyebrow (EB)
- Side of the eye (SE)
- Under the eye (on the bone) (UE)
- Under the nose (between the nose and upper lip) (UN)
- Chin (the crease below the lower lip) (Ch)
- Collar bone (about 1 inch either side of the hollow in your breastbone) (CB)
- Under the arm (along the bra strap for women, or about nipple level for men) (UA)
- Top of the head (in the middle) (ToH)
It doesn't matter if you don't follow the exact order, it is just easier to remember by moving downwards. Some people start with the top of the head point and others end on it. Here we will end on it, as it is a point that was added after the others, and so for this reason it is usually at the end of the sequence.
We tap with 2 fingers, usually the index and middle finger on the meridian points. It is useful to use your whole hand or all your fingertips when tapping on the collarbone point, as some people have difficulty locating it. Use all your fingertips when tapping on the top of your head.
Tap about 6-8 times on each point whilst saying the reminder phrase. If you feel like tapping for longer on one point, do so. The meridians are the same on both sides of the body, so you can tap on either side or both.
Tap so that you feel it, but don’t make it painful.
We tap with 2 fingers, usually the index and middle finger on the meridian points. It is useful to use your whole hand or all your fingertips when tapping on the collarbone point, as some people have difficulty locating it. Use all your fingertips when tapping on the top of your head.
Tap about 6-8 times on each point whilst saying the reminder phrase. If you feel like tapping for longer on one point, do so. The meridians are the same on both sides of the body, so you can tap on either side or both.
Tap so that you feel it, but don’t make it painful.
An example of one simple tapping sequence for food cravings might be something like this. Remember though, that the words you use must be true to how you feel and bear in mind that a full session is more complex than this.
Beginning of the eyebrow - “These cravings.”
Side of the eye - “These cravings for sweets.”
Under the eye - “All these intense cravings.”
Under the nose - “All these sweet cravings.”
Chin - “Can’t help myself.”
Collar bone - “I crave chocolate.”
Under the arm - “I want sweets.”
Top of the head - “I need sweets.”
Beginning of the eyebrow - “These cravings.”
Side of the eye - “These cravings for sweets.”
Under the eye - “All these intense cravings.”
Under the nose - “All these sweet cravings.”
Chin - “Can’t help myself.”
Collar bone - “I crave chocolate.”
Under the arm - “I want sweets.”
Top of the head - “I need sweets.”
That is one round.
Tune into how you feel. Has the SUD number gone down? It might shift a little, a lot, or not at all. Take note of your feelings and the thoughts which begin to materialise.
Do another round.
Tune into how you feel. Has the SUD number gone down? It might shift a little, a lot, or not at all. Take note of your feelings and the thoughts which begin to materialise.
Do another round.
Beginning of the eyebrow - “These cravings.”
Side of the eye - “They’re part of me.”
Under the eye - “These cravings rule my life.”
Under the nose - “That’s who I am.”
Chin - “I can’t change that.”
Collar bone - “These cravings.”
Under the arm - “I need sweet treats.”
Top of the head - “I crave sweet things.”
Side of the eye - “They’re part of me.”
Under the eye - “These cravings rule my life.”
Under the nose - “That’s who I am.”
Chin - “I can’t change that.”
Collar bone - “These cravings.”
Under the arm - “I need sweet treats.”
Top of the head - “I crave sweet things.”
Tune into your thoughts & ask yourself some questions
Take a deep breath and tune into the problem.
Ask yourself some questions. For example:
One last thing, you can read as much as you want about tapping, but the thing is, it only works if you actually DO it!
- Has the SUD number (number of intensity) changed?
- Has something else come up?
Ask yourself some questions. For example:
- When do you usually feel these cravings? Is there a specific time of the day in which you are more vulnerable? What are you doing when it happens?
- Is there an event that triggers them?
- Have you always had food cravings or been an emotional eater? Think back to the first time you had these cravings. Can you go back even further?
- What was happening in your life then?
- How would you feel if you didn't have these cravings now?
- Do they comfort you in any way, or fill a void? If so, how and what are they replacing? (Be honest with yourself and give yourself time to ponder this.)
One last thing, you can read as much as you want about tapping, but the thing is, it only works if you actually DO it!
If you would like to work with me or speak to me to find out more, drop me a line below so we can schedule a FREE call.
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