B.S., C.N.C.

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The Emotional Freedom Technique (EFT) is a healing technique that has become a powerful tool for relief from emotional and physical pain -- a so-called "emotional accupunture". It is based on the use of tapping along the body’s energy meridians: a basis of medical treatment in eastern cultures for centuries. The wonder of EFT is that it is simple, gentle, and quick. It has been found that anyone can relieve or heal themselves of many emotional and physical problems in minutes. Although it is still often overlooked, emotional health is absolutely essential to your physical health and healing - no matter how devoted you are to the proper diet and lifestyle, you may not achieve your body's ideal healing and preventative powers if emotional barriers stand in your way.

EFT is based on the concept that by gently tapping on your body’s meridian points, a person can find the emotional release they seek. An electrical circuit runs through our bodies and sends messages to the brain to control all of our functions, both physical and emotional. The meridians are the energy centers along this circuit. Simple tapping with the fingertips is used to input kinetic energy onto specific meridians on the head and chest while you think about your specific problem - whether it is a traumatic event, an addiction, pain, fear,etc. -- and use voice positive affirmations. This combination of tapping the energy meridians and voicing positive affirmation works to clear the "short-circuit" - the emotional block -- from your body's bioenergy system, thus restoring your mind and body's balance, which is essential for optimal health and the healing of physical disease.

Some people are initially wary of these principles that EFT is based on - the electromagnetic energy that flows through the body and regulates our health is only recently becoming recognized in the West. Others are initially taken aback by (and sometimes amused by) the EFT tapping and affirmation methodology.

The first thing to understand is that you will be tapping with your fingers. There are a number of acupuncture meridians on your fingertips, and when you tap with your fingertips you are also likely using not only the meridians you are tapping on, but also the ones on your fingers. By tapping along the energy meridians, the balance is restored and negative energy charges no longer are attached to the emotion or physical issue we treat. Once a person is balanced, they may no longer become upset when faced with the same situation that bothered them prior to treatment. The memory remains but the negative charge associated with it is gone. With some issues the result is permanent, with others, the tapping process has to be repeated.

This is how it works: A person

1) brings an issue (physical or emotional) to mind
2) taps with his/her fingertips on the particular meridian points a certain number of times. After one or several cycles of tapping (depending on the
issue and severity) the person will find great, if not total, release from the issue.

Data is coming in to show up to an 80% success rate! Therapists in many healing professions are using EFT successfully with clients who have been suffering from emotional issues for prolonged amounts of time. Private individuals are being trained to use this technique themselves.

Emotional issues treated with EFT include: trauma, phobias, addictions, anxiety, anger, depression, grief, compulsiveness, PTSD (post traumatic stress disorder), peak performance. Positive results have been achieved with chronic pain, arthritis, ADD/HD, headaches, asthma and other physical problems. Therapists are currently conducting studies using EFT with cancer patients. Many results, so far, have found positive physical benefits after using EFT or, if the cancer was in a very late stage, a greatly improved quality of life.

This is my very condensed version of the whole technique in order to get you started. After reading this, I recommend going to the website eftuniverse.com to find out more beneficial information.

The whole technique is centered around the fact that people may have self defeating, negative thinking and are, in many cases, psychologically reversed. This is somewhat like having your batteries put in backwards. You say you want to do something, like lose weight or quit smoking or get rid of a stress but, subconsciously you don't, or your body doesn't recognize that you want to.

A lot of times after one round of the tapping, the negative emotion is gone, however, in some cases one round gets rid of the emotion, but, another one surfaces. This does not mean that EFT doesn’t work. It just means that you have different aspects of the same problem. In other words, different underlying causes of the same problem. For those who don't achieve instant relief, EFT is still likely to resolve the problem. However, in these cases more sophisticated approaches are usually necessary - perhaps different wording for the setup phrase. Sometimes the principle cause of a problem is one or more unresolved emotional issues such as anger, fear, guilt or trauma. EFT is ideally designed to address these emotional issues and, once properly resolved, many physical ailments subside. You may not even be aware of these underlying aspects until you get rid of one by using EFT, and either the symptom changes, or you feel a different emotion. Some people have lots of aspects, but, if you keep doing more rounds of the tapping, they all pretty much fall away. That's when you notice improvement or that the problem is gone. Persistence is very important. Just -try, try again. As mentioned, it's not that the EFT doesn't work, it's just that all these emotional aspects come up and you have to get rid of each one.

Now that I've explained the theory or philosophy -- I'll tell you about the tapping procedure. It's pretty easy to memorize, it goes from top to bottom. But, first, the most important part is the SETUP.

This is what is used to undo the psychological reversal. If you're psychologically reversed, then no amount of tapping or psychological therapy or -actually - any other healing modality will work effectively. For this, you can do one of two things -- about 4 inches down your sternum and about 2 inches left or right, find a spot that if you press with 2 fingers,hurts. This is called your "sore spot". Supposedly, it's a spot of lymphatic congestion. You rub this spot in a circular motion while repeating an affirmation. If the psychological reversal is caused by self defeating, negative thinking, then you correct it by neutralizing it with a positive affirmation. Rub, and say - "Even though I have this...(problem, pain, addiction,feeling, etc), I deeply and completely accept myself". For best results, it is always recommended to say this positive affirmation out loud with passion and enthusiasm (when possible). Repeat this 3 times while rubbing the sore spot OR - tapping on a point on either hand between the top of the wrist and the bottom of the little finger - a place where you would do a karate chop. You can also substitute this as the second part of the phrase: "I deeply and completely love and accept myself." Here are some additional examples of using the traditional phrase -- while these examples represent a range of problems, keep in mind there really is no limit to the types of issues you can confront with EFT:
"Even though I have this fear of public speaking, I deeply and completely accept myself."
"Even though I have this headache, I deeply and completely accept myself."
"Even though I have this anger towards my father, I deeply and completely accept myself."
"Even though I have this war memory, I deeply and completely accept myself."
"Even though I have this stiffness in my neck, I deeply and completely accept myself."
"Even though I have these nightmares, I deeply and completely accept myself."
"Even though I have this craving for alcohol, I deeply and completely accept myself."
"Even though I have this fear of snakes, I deeply and completely accept myself."
"Even though I have this depression, I deeply and completely accept myself."

In addition to these examples, there are other options you may want to try. All of these affirmations are correct because they follow the same general format. That is...they acknowledge the problem and create self-acceptance despite the existence of the problem. That is what's necessary for the affirmation to be effective. You can use any of these, but I suggest you use the recommended one above because it is easy to memorize and has a good track record at getting the job done. The other options could be - "I accept myself even though I have this_________." Or: "Even though I have this ____________, I deeply and profoundly accept myself." OR: "I love and accept myself even though I have this_______________."


"The cause of all negative emotions is a disruption in the body's energy system." Negative emotions come about because you are tuned in to certain thoughts or circumstances, which in turn, cause your energy system to disrupt. Otherwise, you function normally. One's fear of heights is not present, for example, while one is reading the comic section of the Sunday newspaper and therefore not tuned in to the problem. Tuning in to a problem can be done by simply thinking about it. In fact, tuning in means thinking about it. Thinking about the problem will bring about the energy disruptions involved which then...and only then...can be balanced by applying the basic tapping technique. Without tuning in to the problem, thereby creating those energy disruptions, EFT is seldom effective.

After completing your setup and affirmation, begin the tapping sequence, all the while saying a reminder phrase (condensed version of the affirmation). For example, if the affirmation was about a cigarette craving, then the reminder phrase might be "this cigarette craving". Repeat the reminder phrase while tapping on each of these spots:

- the inner corner of the eyebrow, where it begins
- the outer corner of the eye, on that bone
- under the eye, on that bone
- under the nose
- between the chin and lower lip
- a spot that is about 1 inch down from that little notch in your neck and over 1 inch to the left or right, it is the junction of the sternum, collarbone, and first rib
- a spot about 4 inches down under the armpit, usually in the middle of the bra on women or even with the nipple for men.
(It is suggested that you tap on these and the following spots 7-9 times, or the length of time it takes to repeat your reminder phrase.) Those spots are the MAIN SPOTS , they are the ones that HAVE to be done every time you tap. However, if you feel you need a little extra help, then after you get done tapping under the arm, you can proceed to the fingers - all the while repeating your reminder phrase. You would tap on...
the outside part of the thumb even with the base of the thumbnail
the outside of the pointer, facing the thumb, even with the base of the nail
the outside of the middle finger, facing the pointer, even with the base of the nail
the outside of the little finger, facing the middle, even with the base of the nail
the outside of the little finger, even with the nail

Then, tap on the karate chop spot again. Don't tap on the ring finger. You can also add this to it - and this is a really weird part of the whole thing, but, its purpose is to rebalance or reintegrate the right and left sides of the brain.

On either hand, and you can use either side of the body for any of the tappings, find the spot one half inch down from between the knuckles of the ring and little fingers. Tap on that spot while saying your reminder phrase AND - close your eyes, open your eyes, keeping your head straight - look hard down right, then look hard down left, then make your eyes go around in a circle clockwise, then circle counter clockwise, then HUM first line of Happy Birthday (actually you can hum whatever you like, that’s just something that’s a good little ditty), count - 1,2,3,4,5, then HUM another line of Happy Birthday - all the while tapping on your hand and saying your reminder phrase.
THEN - do the original sequence all over again - eyebrow, corner of eye, under eye, under nose, under lip, collarbone, under arm.

Check your intensity level and perform subsequent rounds. Once you have completed the first round of tapping, change the set-up statement to something like: Even though there is still some (whatever the issue is ...) I deeply and completely accept myself.
Repeat three times while tapping or rubbing. Then, repeat the tapping sequence with an altered reminder statement like, ... still some of this… or … remaining issue. Keep repeating this step until you’re at 1 or less. If you’re less than a 1 or 2, fine tune by doing the “9-Point Gamut”: tapping, eye rolls, humming, counting, humming, doing another round. When you are at a zero, or think you are: Test yourself by thinking about the issue or incident to see if there’s still a charge (a memory of the event is normal, but you want there to be zero charge/reaction on it) . If your number goes up from zero to over a 2, complete the sequence again. Test your results again, until you’re really over it. If not, do the “9-point Gamut”.

It sounds like a lot or very confusing, but, REALLY, it's not. I learned it very fast. It goes from top to bottom. At first I used everything, because I figured I needed to use all the spots. But, I realized I forgot to go back and redo the first sequence. I guess it's not bad. In fact, the shortcut of just doing the setup and the first sequence is used for most things. If it takes a while for peoples’ numbers to come down, the fingers and the "9-point Gamut" might be used. There's no set way to do it. Except that for the most part the first sequence needs to be done in the descending order.

I already mentioned to you that persistence is very important… even if you don’t think it’s working. I think there’s also a difference between tapping for cravings and any thing else. With cravings, like cigarettes or chocolate or coffee - whatever, when you tap, you’re in the throes of a craving. With other things, you may want to tap for - say - fatigue, or a headache, or depression, or osteoporosis, or a fear, or phobia, or traumatic memory or cramps, or even foggy thinking, you may not really be tuned in to the emotions or reason for what you’re tapping on. You need to - as painlessly as possible - get yourself into the emotions or feelings of what you’re tapping for. This is the above mentioned "tuning in". Here is a brief suggestion for "tuning in".

Using a scale of 1-10, with 10 being the worst, before you tap on a problem, think about it, and see how you’re feeling, and WHAT you’re feeling - then give it a number. Tap on the problem, using the reminder phrase to keep you tuned in. After tapping on that specific issue, (feeling, or emotion) re-evaluate it, and see if the number has dropped.
As you’re tapping, be aware of different aspects of the same problem coming up. For instance, a pain turning to stiffness, or anger turning to sadness or fear, anxiety turning to depression, or headache pain going to neck pain. When you’re tapping on one feeling or emotion, it doesn’t always take away all the aspects of the problem. That’s why it may take more than one tapping to get anywhere. It could sometimes take 15-20 minutes. I know when I first started doing it on myself - when I first started the course - it must have brought out a lot of aspects about totally different things. All I know is that I felt awful, and got terribly depressed. I just kept on tapping on everything that was coming up and how I felt, and my awful feelings finally went away. It actually took about a week, and I tapped whenever I thought about it for whatever I was feeling. Maybe I just needed to get a lot of baggage cleaned out!! I was 52 years old at the time!!!! I guess you can carry around stuff that long.

Try tapping whenever you think about it for whatever you’re feeling. EFT can be used to treat deep limiting beliefs, fears of the future, fear of success, fear of failure, and anxiety about expectations, poor body image and future relapse settings. Some suggested times to use EFT, in order to create a habit would be-

1. As soon as you wake up
2. Before every meal
3. Every time you go to the bathroom
4. When stopped at stoplights
5. When you go to bed

Medical, and holistic, researchers have found many of the following statements to be true:

Many clinical studies have been done or are being conducted around the United States and in other countries with the use of EFT and emotional disorders and alleviating physical disorders. The body/mind connection in health and well-being is very real. As more and more research is done, EFT and similar therapies linking mental/emotion/physical well-being will not remain on the back burner but will become part of mainstream healing.


It is felt, by practitioners who have used EFT extensively, that the underlying cause of addictions is anxiety - an uncomfortable feeling - tension, stress - that the addictive substance masks or tranquilizes. You need to relax, take a break, chill. If you get rid of the anxiety, then you shouldn’t have the craving. Anxiety is a negative emotion. Addictions are hard to get rid of. They aren't often eliminated after only one tapping session. Sometimes it takes 2-3 weeks, but, the tapping takes care not only of the physical craving, but the emotional part of it too. Once you get to the point where you don't crave anymore, then you're heading in the right direction. But, as with cigarette smoking, you can always relapse and get the addiction back, so you have to be vigilant and just tap on things that could trigger you to start smoking again. With addictions, you need to do the tapping 15-25 times a day. That way, you won't crave. When and if you do have a craving, you tap on it right then until the craving is gone. It is suggested that you rate cravings, pain, stress, fear, depression or whatever emotion you’re feeling, on a scale of 1-10. After tapping, re-rate it. Usually it goes down. When it gets to 0, then the craving, pain, fear, stress or depression is gone. Keep in mind that the more you can focus on the cause of the pain, fear, stress or depression – the faster the results will be.

For a disorder such as osteoporosis, it may be beneficial to just tap on the "osteoporosis" in general, but, think about... if you could attach an emotion or a feeling to the osteoporosis right now, what would that be? Fear, anger, depression, pain….. tap on those feelings also - each separately. And each time, rate the feeling 1-10, then see if you can tap on it until the number gets to zero. After that, go on to the next emotion or feeling. Sometimes it helps when you’re tapping on an emotion or feeling and it doesn’t seem to be diminishing, to picture the issue as a movie, and give the movie a name. Then tap on the movie. That way, you might be able to focus your tapping more specifically. With problems like depression, using this technique may help to pinpoint the underlying reason for the depression. Until all aspects of a problem are brought up and gotten rid of, you may not notice total relief. As I mentioned before, be as specific as possible when tapping on an issue. That usually gives the quickest results. Also, in some cases, people just can’t put a finger on exactly what it is that’s making them feel bad, they just know that they aren’t happy, or are stressed, or just have a bad feeling…… Tapping on “even though I have this bad feeling, I deeply and completely accept myself” is going to rebalance the energy system, and could have positive results that you don’t even expect. Tap during the day whenever you think about it. Sometimes if you tap for generalities, like thyroid problems, or the likes, you won’t be able to tell anything about it immediately. So, just make a commitment to do it. It doesn’t hurt, and it doesn’t cost anything. Just be aware of any other feelings that come up as you tap, and work on those, too. It’s that “cutting down trees in the forest” theory.

One last segment of "Additional Information" I want to mention concerns, to me, one of the most important uses of EFT. This is the very devastating problem, especially for our beloved military veterans, of PTSD (post traumatic stress disorder). There is extensive and on-going research being done concerning PTSD and our military returning from current and past wars. It is a very promising technique for the alleviation of many/most symptoms. Unfortunately, the VA has not "approved" it yet. They believe that "after more research, it will be approved". However, that is years away, and we have thousands of returning troops and veterans who need a free and non-toxic means to alleviate much or most of their suffering. In fact, in a May 1, 2012 news article, Senator Chuck Schumer stated (concerning EFT) that the "VA needs to change it's ways. The VA cannot have this 'see no evil, hear no evil' attitude. If they think the treatment works, they ought to give it to people. If they have a good reason that it doesn't work, let them prescribe something else." Mental health counselors and veterans groups all agree that EFT works; bureaucracy, and in my opinion, the pharmaceutical industry, is standing in the way. In fact, I believe that Walter Reed Medical Center is in the process of conducting studies on EFT and Energy Psychology. I urge all veterans and military personnel to please check out all of the websites I will mention below and please consider EFT either instead of or in addition to medical treatment. PTSD is devastating, but, some of the drug cocktails that veterans are given are equally as devastating and in many cases deadly. If you have any questions at all or need someone to brainstorm with while using EFT, don't hesitate for a minute to contact me. I can work with you online to help you, or I have no problem talking with you on the phone. It is SO very important. Your mental and physical health and well-being and that of your families and loved ones are at stake.

THIS INFORMATION HAS BEEN DOCUMENTED FROM THE GARY CRAIG CERTIFICATION COURSES FOR BASIC AND ADVANCED EMOTIONAL FREEDOM TECHNIQUE (EFT). Gary has just released his NEW website containing both written and video instruction for all EFT concepts. It can be found at www.garythink.com. In addition to Gary Craig's site, there are MANY excellent independent websites (which I'll now mention):

EFT Universe – www.eftuniverse.com
EFT Institute –www.eftinstitute.com
Life Coaching with Lindsay – www.lifecoachingwithlindsay.com
EFT Down Under – www.eftdownunder.com
Tapping into EFT – www.eftfree.net

Please keep in mind that many of the sites I recommend, and in most cases are on their mailing lists, sell services or products. I don't recommend them for that reason; I recommend them for their vast amount of information. In addition to that, EFT is a global therapy and, as such, is studied and researched throughout the world. I feel it is always good to get as much and as varied information on a subject in order to make the best decisions.

In addition to these excellent websites, there are many EFT sites focused on Veterans and PTSD, specifically. They are:

Iraq Vets Stress Project – www.stressproject.org

You will find that once you go any of the websites mentioned, there are many other helpful links you can check out. There are also helpful free downloadable videos and free ebooks.

In my consultation practice, and in my own personal life, I have always included EFT with any holistic therapies I recommend. It is always important to treat the body as a whole..........body, mind, and spirit together.