EFT, the emotional freedom techniques

EFT, the emotional freedom techniques, is a simple, evidence-based technique that can help us resolve our emotional issues quickly and easily. In EFT, we tap on a series of acupressure points while thinking about an issue. Following this simple procedure can reduce our distress and transform our underlying self-limiting beliefs.

When we start tapping on a problem, we might rate our emotional upset at near a 10 on a scale of 1-10. By the time we finish tapping, maybe repeating the series a couple of times, our emotional upset will disappear or nearly disappear, down to a 0 or 1. The whole process can take just a couple of minutes.

Most of the time, our big emotional blocks – things like low self-esteem, thinking we are undeserving or unlovable, or even being afraid to drive on a highway – are actually built up over time because of traumatic events in our past.

This does not mean that we have all had huge traumas. Sadly, many people have had “big-T” traumas – things that involve violence, accidents, shock. But for most of us, it’s the “little-t” traumas that cause our problems.

“Little-t”¬† traumas are things that are upsetting or incidents that we interpret in an unhelpful way. These can be things like “the time Dad yelled at me”, “the time my classmates all laughed at me”, “the time I failed the spelling test”, etc. Built up over time, these can become the pillars that underlie our larger issues.

In EFT, we use the metaphor of a tabletop and table legs. The over-arching problem, like low self-esteem, can be thought of as a tabletop; it is being held by the unresolved issues, or “table legs”. Best-practice for EFT is not to treat, or “tap on”, the tabletop, but rather to tap on the legs. We break its legs, and the table collapses.

Each of these “legs” can be conceptualized as a movie that lasts about two minutes, with a beginning, middle, and end. The movie can have a few crescendos. Each of those crescendos are appropriate for our EFT tapping intervention.

Our tables may be held up by ten different legs. Not all of the legs are equally strong. Some legs we rate at a 10 on a scale of 1-10; others may only rate as a 2 or 3. Interestingly, after we treat one or two of the legs, all the other legs seem to get a little smaller until the whole problem is resolved. If we have identified ten “legs” that underlie a problem, we may treat just six of them for the problem to get resolved.

There are lots of websites, YouTube videos, and books about EFT. While EFT can be used effectively on your own, it is even more powerful when used in a clinical setting. Having another person to hold the space, keep calm, and guide you through the process can be invaluable, especially since thinking about traumatic incidents from our past can make it hard for us to stay focused and follow the process clearly.

Want to give it a try? The picture below shows the EFT tapping points. The basic EFT “recipe” is this:

Tap, using all your fingers of one hand, on the outside of your other hand while repeating the setup statement and affirmation below. Do this two times:

Even though I have (this problem), I deeply  and completely accept myself.

Then tap on the points while repeating the problem:

But I have this problem…this problem…this problem that’s an 8 on a 10-scale…this time that ______…this ____ problem … this 8 …this time that _____ … this problem

EFT Tapping Points
TH: Top of Head
EB: Eyebrow
SE: Side of Eye
E: Under Eye
UN: Under Nose
Ch: Chin
CB: Collarbone
UA: Under Arm

If you would like to learn more about EFT, shoot me an email or give me a call. You can also check out the website of its founder, Gary Craig, at www.emofree.com.

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