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EFT Basic Steps 1. Focus and Rate Distress. While thinking about the problem, rate your distress/urge on a 0 - 10 scale with 10 being the maximum. Mark it on the Distress/Urge graph. 2. Acceptance Statement. While thinking about the problem/urge, tap the side of the hand (SH on Tapping Points Diagram) and say out loud, “Even though I have this problem, I deeply and completely accept myself.” Tap with the tips of the index finger and middle finger held together. Tap firmly, but not hard enough to hurt or bruise yourself. You can tap rapidly (about the same speed you would knock on a door). (Instead of saying “this problem,” it is better to be specific about the name the problem. For example, “this pain in my left arm,” “this anger at my father when he ridiculed me,” “the time he raped me,” “this fear of snakes.”) Repeat three times. 3. Tapping Sequence. While thinking about the problem, tap the following points: HD, EB, OE, UE, UL, LL, CB, UA, HD (see Tapping Points Diagram). Remind yourself of the problem at each point by saying, “This problem” or whatever you specifically call the problem. 4. Re-rate your distress and mark your graph. a. If your distress has not decreased from the starting point, go back to step 2. If after two tries your distress has not decreased, go back to step 2, but try one the following: 1) Emphatically say the acceptance statement; even shout it! 2) Change the wording of the acceptance statement as follows. Try each one in turn. “Even if I never get over this problem, I deeply and completely accept myself, love myself, and forgive myself.” “Even if I don’t think I deserve to get over this problem, I deeply and completely accept myself, love myself, and forgive myself.” “Even though I have this problem, I deeply and completely love, accept, and forgive myself and all those who I believe contributed to this problem.” b. If your distress has come down at least 1 point, but is still greater than 1, then, go back to step 2 but change the phrase to: “Even though I still have some of this problem, I deeply and completely accept myself.” If no further progress is made after several rounds, go back to step 2, but try the following: 1) Emphatically say the acceptance statement; even shout it! 2) Change the wording of the acceptance statement as follows. Try each one in turn. “Even if I never get completely over this problem, I deeply and completely accept myself, love myself, and forgive myself.” “Even if I don’t think I deserve to get completely over this problem, I deeply and completely accept myself, love myself, and forgive myself.” “Even though I still have some of this problem, I deeply and completely love, accept, and forgive myself and all those who contributed to this problem.” c. Eye Roll. If your distress is less than 2, while thinking about the problem, tap the back of either hand (BH) continuously, look straight ahead, hold your head steady and point your eyes down to the floor. While tapping, SLOWLY raise your eyes to the ceiling while holding your head relatively steady. Take about 6 seconds. Your distress should now be at zero. If not, you’re probably on a different aspect of your problem. Go back to step 1 and work through the steps on that aspect.
The above steps are designed to help you continue to use EFT on your own and are effective in the majority of cases. If these steps don’t work, you may need a different sequence or more advanced techniques. Consult with a professional trained in these techniques. Call or email me for a referral or consultation.
If you would like to ask me a question, email me at DrJack@JackEasonRowe.com |
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