You can also expand your use of EFT to other areas such as breaking a bad habit, alcohol and drug addictions or changing limiting beliefs that hold you back. Once you learn the process of Emotional Freedom Technique you will have a profoundly powerful tool, literally at your fingertips.

So, let's get started.
Choose something you would like to change such as a physical issue or a strong troubling emotion. To help you get started, some everyday issues are given below as examples.

Please Remember: EFT works best when you customize the following steps to meet your own needs.

Practice by getting acquainted with the Tap Map below. Tap each point with your fingertips 7-8 times starting at the eyebrow.

Eyebrow
Side of the eye
Under the eye
Under the nose
Chin
Collarbone
Under the arm
Top of the head (in a circle)

Customize a statement to fit you. For example, to...

* get rid of a phobia or fear use example A
* relieve physical pain use example B
* release troubling feelings use example C
* work on a food issue use example F

Note: EFT will be connecting your thoughts, feelings and energy together, so make your statements personal and in your own words. The more meaning and feeling your words create the more effective they will be.

EFT Tap Map

Step 1 Identify the Problem:
Focus your mind on the problem by using a statement of the problem: (even if it is a negative statement)

Examples:

A: "I am terrified of heights."
B: “My knee is constantly throbbing.”
C: “I am so angry at ______.”
D: “I can’t stand my boss/job.”
E: “My kids are driving me crazy”
F: "I really want to eat that whole bag of M & Ms."

Step 2 Rate the Intensity of the feeling from 0-10
(0 =none, 10 = worst it has ever been)

Ask yourself:
How distressing is this thought/memory to me?
How much pain do I feel?
How much do I hate my job?

Step 3 The Setup Statement: While tapping the Side of the Hand Point (AKA Karate Chop Point-see Tap Map below)
State the problem 3 times

A: “Even though I’m terrified of heights, I deeply and completely love and accept myself.”

B: “Even though my knee is killing me, I deeply and completely love and accept myself.”

C: “Even though I am so angry at_____, I deeply and completely love and accept myself.”

D: “Even though I can’t stand my boss/job, I deeply and completely love and accept myself.”

E: "Even though my kids are driving me crazy, I deeply and completely love and accept myself.”

F: "Even though I really want that bag of M & Ms right now, I deeply and completely love and accept myself.”

Step 4 Tap the Rest of the Points 7-8 times each
starting at the Eyebrow while repeating the Reminder Phrase at each point
A: “terrified of heights”
B: “my painful knee”
C: “This anger”
D: “Can’t stand my boss/job”
E: “Kids drive me crazy”
F: "I want those M & Ms now"

Step 5 Rate the Intensity from 0-10 Again
If the intensity of the thought or feeling is not 0 or 1 repeat the process this way:

Tap Karate Chop Point and say 3 times:
A: “Even though I'm still terrified of heights, I deeply and completely love and accept myself.” (Say with extra emphasis)

Tap remaining points with:
A: “This remaining fear of heights.”

______________________________________________________

Hints: If you did not get significant results with your issue using the EFT steps above, here are some addtional suggestions to help you be more effective.

Please Remember: EFT works best when you customize the statements to meet your own needs, thoughts and feelings.

Say your set-up statement the way you would think about it in private. Notice the feelings you have about the issue. Are you angry, hurt, sad, frustrated, fearful, uncertain, lost, bored, embarrassed, guilty, ashamed, deprived, anxious, confused, betrayed, abandoned, powerless, regretful, trapped, grieving, worried, exhausted or insulted?

Describe more details about the problem and the way it affects you. Get personal with yourself.

Expanding on the above examples, you might say something like this:

A: "Even though I feel dizzy and get sick to my stomach when I think about being on the 81st floor (driving over that mountain pass,etc.), I deeply and completely love and accept myself.”

More on Phobias and Fear

Audio Tapping Sessions for Anxiety

B: "Even though my knee feels like it's on fire (like it's frozen, like it will collapse at any moment etc.), I deeply and completely love and accept myself.”

More on Pain Relief

C: "Even though I'm extremely angry at ______ because she never listens to me and I feel ignored and unimportant to her (because he cares more about the game than me, and it hurts my feelings...etc.), I still deeply and completely love and accept myself.”

More on How to Resolve Anger

Audio Tapping Sessions on Anger & Weight- Just tap along!

D: "Even though my boss expects me to perform miracles (pull those reports out of my hat, etc.) and it makes my neck and shoulders tense up, and I feel so frustrated, I still deeply and completely love and accept myself.”

E: " Even though my kids are driving me crazy because they never stop arguing...and I feel exhausted (because I have to tell them everyday to do their chores and homework, etc.), but, I deeply and completely love and accept myself.”

F: "Even though eating the whole bag of M & Ms comforts me and calms me down (distracts me from______etc.), I deeply and completely love and accept myself.”

More about Emotional Eating

Remember, try EFT on everything. Get creative and have fun!

Download the entire EFT Manual for free
Science of EFT Video
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