Emotional Freedom Techniques (EFT), also known as tapping, is a therapeutic technique that combines elements of psychology, acupressure, and energy medicine. It involves tapping on specific meridian points on the body while focusing on an emotional issue or physical symptom. EFT aims to address and release emotional blockages and promote emotional healing.
Here’s a step-by-step guide on how to practice EFT:
- Identify the issue: Begin by identifying the specific emotional issue or physical symptom you want to address. It could be anxiety, stress, a past trauma, a negative belief, or any other emotional challenge you’re experiencing.
- Setup statement: Create a setup statement that acknowledges the issue while affirming self-acceptance and unconditional love. For example, “Even though I feel anxious about [specific situation], I deeply and completely accept myself.”
- Tapping sequence: Use your fingertips to tap on specific acupressure points on your body, while repeating a reminder phrase that summarizes the issue. The key points to tap are:
- Top of the head (crown)
- Beginning of the eyebrow (inner edge)
- Side of the eye (on the bone)
- Under the eye (on the bone)
- Under the nose (above the upper lip)
- Chin point (between the bottom lip and chin)
- Collarbone point (just below the collarbone)
- Under the arm (about four inches below the armpit)
- Inside of the wrist (on the side of the hand, near the pinky finger)
- Tapping sequence instructions:
- While tapping on each point, use a firm but gentle pressure.
- Tap about 5-7 times on each point, or for about 5-10 seconds.
- As you tap, focus on the issue and say the reminder phrase.
- Take deep breaths during the process to help release tension.
- Reassess intensity: After completing a round of tapping, pause and reassess the intensity of your emotional or physical discomfort on a scale of 0 to 10, with 10 being the highest. Notice any changes in how you feel.
- Repeat as needed: If the intensity hasn’t decreased to a comfortable level, repeat the tapping sequence, adjusting the reminder phrase as necessary. You can modify the setup statement and reminder phrase to address different aspects of the issue as you progress.
- Closing statement: Once you feel a sense of relief or the intensity has significantly decreased, end the session with a closing statement that affirms your well-being and positive intentions. For example, “I release this issue and choose to feel calm and at peace.”
EFT can be practiced independently or with the guidance of a qualified EFT practitioner. It’s important to note that while EFT has shown promising results for many people, it may not be suitable for everyone or may require additional support for certain complex issues. If you have severe emotional or psychological concerns, it’s advisable to seek professional assistance from a licensed therapist or counselor.