In moments of distress, what do you do to calm yourself?
Social media nowadays sells us the idea of self-care — the promise of a night of unwinding and much-needed me-time. While I do enjoy indulging in face masks and chocolates myself, I think that diving deep into learning how to heal goes beyond that.
I am personally able to find peace whenever I tap, a practice under EFT or Emotional Freedom Technique. Whenever I start to feel that my negative emotions are creeping its way to my mind, I take a few minutes each day to tap them away and I feel much lighter after every session.
But how does EFT even work? I know that not many will be quick to believe. Even I had my doubts when I first started. Are my fingers and a bunch of words even going to be enough at this point?
I never expected that it would become my main source of healing years down the road. Helping you experience EFT’s wonders is something that I would like to accomplish as well.
To welcome you to my blog, I combined a guide on the basics of EFT as a way to show you how you can try it in the comfort of your home.
So what exactly is EFT?
EFT circles around the belief that all negative emotions are caused by disturbances in our body’s energy systems.
To put things into perspective, let’s refer to a more famous method that you may be familiar with — acupuncture.
EFT is often compared to this procedure as both of them focuses on specific energy points in the body, also known as the meridian points.
Both EFT and acupuncture direct its attention to the body’s 14 energy pathways. The difference is that tapping is a noninvasive solution and you won’t have to deal with needles poking into your skin.
Tapping doesn’t only deal with unpacking emotional baggage. It’s also proven to help with physical relief. This doesn’t come as a surprise because illnesses are also often linked to stress and anxiety.
It eventually becomes a cycle. Physical symptoms can then cause more distress and next thing you know, your emotions have you on a tight leash.
I am telling you now to hold that thought and just pause. Whatever you may be feeling or may be going through, take a deep breath and remember that you hold the power to combat these thoughts and emotions.
EFT works by clearing out these disturbances through the meridian points, intentionally focusing on the negative emotions and gradually releasing them.
The Tapping Points
Before diving into EFT, know that it relies heavily on tapping points. You can reach out to each energy pathway by touching on specific parts of the body.
Top of Head (TOH) – The center of the skull
Beginning of Eyebrow (EB) – The point where your eyebrow starts, just above the nose’s side
Side of Eye (SE) – The point bordering your eye’s outside corners
Under the Eye (UE) – The bone that is an inch below your eye
Under the Nose (UN) – The midway point where the end of your nose and the edge of your upper lip meets
Chin (Ch) – The midway point where the chin’s point and the bottom of your lower lip meets
Collarbone (CB) – The junction where the first rib, breastbone, and collarbone meet
Under the Arm (UA) – On the side of the body, four inches below the armpit
Karate Chop (KC) – The center of your hand’s outer side. This is where we start with the “Set Up Statement “
I don’t expect you to memorize all that so here’s a graphic guide you can refer to:
How to Practice at Home
Tapping doesn’t have to be complicated and I’m glad you’ve decided to take the initiative to start on this journey.
Here’s a quick step-by-step guide to help you implement it to your daily life and to make the most out of tapping.
1. First things first is to deep dive into the issue. Yes, it may be hard to face it head on but remember that taking this step means that you’re one foot forward towards healing.
You know when productivity geeks advise you to have measurable goals whenever you think of your dream life? The same principle can be applied to EFT tapping.
2. Before you start with the sequence, assign an intensity score to your negative emotions from 0 to 10. Again, this needs to be measurable as we will be going back to this at the end of the session so having an exact number will be extremely helpful.
3. From there, you’ll be able to form your own setup statement (which you’ll use on your karate chop first)
Again, be specific. You can’t just say “Even though I’m anxious…” What’s causing your anxiety? Or who brought on these anxious feelings?
Let’s say your anxiety may be caused by your upcoming meeting. If that’s the case, you may try saying “Even though the upcoming mid-year meeting and my doubts in my capabilities are causing me great anxiety, I deeply and completely love myself.”
This way, you accept the problem… and proceed to accept yourself despite your perceived shortcomings.
The language used is intentionally negative to tune in directly to our emotions and to how we are really feeling.
This is because the tapping communicates directly with the Amygdala — the oldest part of the brain that controls our stress response (fight or flight). Words alone do not register with the Amygdala and this is why we tap.
The basic formula:
“Even though I ____, I deeply and completely love and accept myself.”
4. Now, this is where the “magic” happens. Once you’ve settled with your setup statement while tapping the karate chop, follow this EFT tapping sequence as you tap approximately seven times (no need to count) on each tapping point:
- Top of the head
- Beginning of the Eyebrow (EB)
- Side of the Eye (SE)
- Under the Eye (UE)
- Under the Nose (UN)
- Chin Point (CH)
- Beginning of the Collarbone (CB)
- Under the Arm (UA)
A reminder phrase also helps you tune into the issue during this stage. Going with our earlier example, your reminder phrase may be “The anxiety I feel from the mid-year meeting because of my doubts in my abilities”.
5. Before wrapping up your session, it’s important to assess the intensity of your emotions again. This is why we assigned a score to your emotions earlier on. Rate its intensity now to have a before and after score to gauge how effective the session was.
The goal is to reach zero, or at least a substantially lower number than with what you first started with. Should you feel the need to start over again, you may repeat the whole process until you’re content and feel that at least some of the weight has been lifted off your shoulder.
I hope this helps to clarify the basics of EFT. If you would like to maximize the effects of tapping or can’t seem to get the results you want, maybe consider approaching an EFT practitioner.
You can schedule a session with me here and I’d be more than happy to aid you on your journey.