The 9 Steps of EFT

 

Step 1:

Think of an issue you’d like to work with.  When you think about the issue – I’d like you to identify three things:

  1. The emotion
  2. The reason why you have it (if you know – sometimes we don’t and that’s ok)
  3. The intensity of the feeling and particularly if it is in your body – assess how you feel on a scale of 0 (no intensity) to 10 (very intense)

For example, here’s an issue to illustrate EFT and how to start using it around mealtimes.

Mealtimes might have a number of emotions attached… such as

  • Stress of preparing food in a time frame
  • Frustration that no one eats the food that you make
  • Stress because you don’t know what to cook as no one eats the food
  • Resentment because you are always the one cooking
  • Exhaustion because it’s witching hour and you have numerous kids at your feet
  • Lonely because you’ve been at home all day and you feel isolated
  • Panic stricken because you don’t know what to cook
  • etc…

You may have some, you may have none of these emotions – but this is to help illustrate.

It’s important to note that often we have many different emotions associated with an issue – it’s not just one.

Some of these emotions might be associated with something that’s happened in the past or some other belief.

Step 2:

Say your setup statement three times while tapping the Karate Chop Point (side of the hand – Figure 1) – the set up statement is made up of two components – the issue you want to deal with and the balancing component…. the issue can be split into three parts [the emotion], [why] and [where you feel it] but it doesn’t need to be – you can stick with “I feel angry” and that’s totally acceptable.

 

Before starting tune into the feeling and the intensity as this is important.

 

“Even though [emotion][reason for emotion][feeling in body], [I accept/love myself/I’m ok]” – Repeat 3 times.

Based on the mealtime example above this could be a rough structure:

  • “Even though [I resent][mealtimes because it’s always left to me][and I have this churning feeling in my stomach], [I accept/love myself/I’m ok]” – Repeat 3 times.

kc-point

Figure 1 – EFT Karate Chop Point

Step 3: Reminder statement

Cycle 1

Use 2-3 fingers on each hand to tap firmly but gently on each point of the diagram. Tap a few times on each point (Figure 2), moving down the body. Starting at the top of the head and finishing on the under the arm. Repeat key phrases from your set up – these are all optional but suggested would be [emotion][reason][body part] as you tap each point. This is called the REMINDER statement to keep you connected to the issue so you don’t start thinking about something else.

 

points-of-eft

Figure 2 – EFT Tapping Point

Cycle 2

Use 2-3 fingers on each hand to tap firmly but gently on each point of the diagram. Tap a few times on each point (Figure 2), moving down the body. Starting at the top of the head and finishing on the under the arm. Repeat key phrases from your set up – these are all optional but suggested would be [emotion][reason][body part] as you tap each point and then alternate each point with the balance statement [I’m ok, I accept myself for these feelings etc]

 

Cycle 3

Use 2-3 fingers on each hand to tap firmly but gently on each point of the diagram. Tap a few times on each point (Figure 2), moving down the body. Starting at the top of the head and finishing on the under the arm. Repeat key phrases from your set up – tap on each point with the balance statement [I’m ok, I accept myself for these feelings etc]

 

 

 

Step 4:

Take a Deep Breath.

Step 5:

Assess your intensity level on a scale of 0 (little intensity) to 10 (very intense). If the intensity is greater than or equal to 2, then continue on to Step 6.

TEST – If it’s a 0 or 1, test yourself on the issue – how do you feel about the emotion/issue?

Step 6:

Repeat the Setup Statement three times while tapping the Karate Chop Point (side of the hand) – step 2 – your Setup Statement might have changed to a new emotion and then start working there.

Step 7:

Start tapping points while saying the Reminder Statement as you tap on each of the points.

Step 8:

Take a Deep Breath.

Step 9:

Assess your intensity level on a scale of 0 (no intensity) to 10 (very intense). If the intensity is greater than 2, then go back to Steps 6 through 8. If it’s a 0 or 1, then the process is complete for that issue and you can finish or move onto the next concern.
REPEAT STEPS AS NECESSARY UNTIL YOU ACHIEVE AN INTENSITY OF 0 OR 1 and then test yourself again (Step 5).

 

Here’s a basic intro to EFT for you to use.