A Brief Introduction to EFT (Emotional Freedom Technique) aka Tapping
Emotional Freedom Technique (EFT), or tapping as it’s more commonly referred to, is a practice that can help you overcome negative emotions and thoughts. It can help to replace negative thought patterns with more positive ones.
Similar to acupressure or acupuncture, tapping focuses on the meridian points to help restore balance and send signals to the part of your brain that controls stress.
At the start of each session, rate the intensity of how you’re feeling about the particular topic on a scale of 1-10, with 10 being totally overwhelmed and 1 being not at all. You will want to do the same after you tap as well.
As you tap on each of these points, a phrase is said that acknowledges the subject matter. Because we generally tap on negative emotions in order to turn them into positive ones, a successful tapping session generally starts with a phrase that not only addresses the issue at hand, but that also expresses our self-acceptance for feeling this way in spite of the problem.
Each session begins with a set up statement while tapping on a point on the side of the hand, which is also known as the karate chop point. The session also ends on that particular point. The remainder of the tapping points are as follows:
Top of the head
Side of the eye
Under the eye
Under the nose
Under the lip
Collarbone – or you can do the center of the chest too
Under the arm – for women, this is right on the side of the bra
These tapping points are cycled through as the emotions you are feeling are spoken out loud. Eventually, you should get to a point where the emotion lessens.
At any time during the session you can stop to evaluate where you are feeling on a scale of 1-10. It is best practice to continue tapping until you feel that the emotion has gone down to low, manageable level on the scale, such as 0-2. Guided tapping sessions are a great way to start the practice, but eventually you will be able to do it on your own.