EFT Tapping Tutorial

 

Using this EFT Tapping Tutorial, you can learn the basics of tapping in minutes so you can start tapping right away.  

I highly recommend writing down your EFT work because it will help you get familiar with your body’s reactions, your physical and emotional responses, and the changes and results that occur while using EFT. 

I suggest getting a journal or notebook that you can use for this purpose. 

 

Short Method for using EFT: 

  1. Choose (and write down) the problem, emotion, event, memory, or situation that is creating a stress response or that you would like to resolve.
     
  2. Write down the emotion or physical sensation(s) that you are feeling as you focus on that problem or situation.
     
  3. Rate the intensity of your emotional or physical sensation(s) from 0-10 (0 being the lowest and 10 being the highest).

    This number is your SUDS (which stands for Subjective Unit of Distress) level. Write this number down.

    If your intensity is fairly low, you might want to ramp it up a bit; the more intense the reaction, the better and faster EFT works.
     
  4. Write a short phrase that represents the emotion or physical sensation (fear, overwhelm, anxiety, sadness, canonball feeling in my stomach, etc.) plus the objection of the emotion ("piles of paper" or "thinking about the presentation I need to give tomorrow"). 

    So your phrase might be: "overwhelm about the piles of papers" or "anxiety about the presentation I need to give tomorrow." 
     
  5. The Setup

    Repeat the following phrase three times while tapping on the karate chop point:

    "Even though I have this ______ (your phrase, like "anxiety about the presentation I need to give tomorrow "), I deeply and completely accept myself.
     
  6. The Tapping Sequence

    Tap each point while stating your phrase ______ ("anxiety about the presentation I need to give tomorrow")

    Top of the head
    Inside of eyebrow
    Side of eye
    Under eye
    Under nose
    Chin
    Collarbone
    Under arm
     
  7. After 1 or more rounds, when you feel the intensity of your emotion shrinking or changing, or your physical response shifting, do a round or two of "remaining":

    Do the Setup again (repeat this phrase three times while tapping on the karate chop point), but change the phrase slightly:

    Even though I still have some remaining ______ (your phrase, like " anxiety about the presentation I need to give tomorrow "), I deeply and completely accept myself.

    And then go through another round or two of tapping on each point while stating "remaining ____(" anxiety about the presentation I need to give tomorrow ")

    Top of the head
    Inside of eyebrow
    Side of eye
    Under eye
    Under nose
    Chin
    Collarbone
    Under arm
     
  8. Take a couple of deep breaths, and check your emotions and your body to see what's happening. Do more rounds of tapping, especially if new emotions or physical sensations show up (very common).

 

The goal is to reach a point where the original issue or thought or situation no longer creates a stress response in your body; often, you'll reach a point of peacefulness. And your body is no longer reacting to the stress level, so you are no longer "hooked" by that particular aspect of the situation. 

Once you've read through this EFT Tapping Tutorial, I recommend that you use what you've learned as soon as possible. Choose something you're feeling anxious or stressed about, and start tapping. 

 

Disclaimer

EFT has been used by thousands of coaches, therapists, psychologists, doctors, and individuals worldwide with remarkable clinical results for relieving emotional and physical distress, but there is no guarantee that EFT will work for you. If you choose to use EFT, it is possible that emotional or physical sensations or additional unresolved memories may surface, which could be perceived as negative side effects. If you intend to use these techniques, you MUST agree to take full responsibility for yourself.