What is EFT – Emotional Freedom Techniques?

Emotional Freedom Techniques, or EFT as it is more commonly known is an up and coming therapy with a wide range of applications. Based on the Meridian system as used by the Chinese for thousands of years it is capable of treating mental, emotional and physical issues. It is fast gaining popularity through shows like Richard &Judy, The Good Morning Show and Extreme as well as receiving much positive press in magazines such as Zest, Hello, Daily Mail and the Times. It has been described as ‘psychological acupuncture, but without the needles’ and is quick and easy to learn.

Gary Craig’ s website www.emofree.com is still the best site for more information on EFT and you can download the free manual from there.

EFT is a powerful toolbox of emotional healing techniques. It can relieve the affects of trauma, PTSD, phobias, grief, anger, guilt, anxiety, etc. It is also capable of dramatically relieving many physical symptoms (pain, headaches, allergies, and more). It is based on the discovery that the cause of all negative emotions is a disruption in the body’s energy system.

With remarkable consistency, EFT relieves symptoms by a routine which employs tapping with the fingertips on various body locations while focusing on the issue/ problem.

This tapping serves to balance energy meridians that become disrupted when the client thinks about or becomes involved in an emotionally disturbing circumstance. The actual memory stays the same, but the charge is gone. Typically, this result is lasting. Cognition often changes in a healthy direction as a natural consequence of the healing.

EFT actually has its genesis in Traditional Chinese Medicine. The ancient Chinese, and many other ancient cultures, believed that we all have an “energy body” and that energy flows through this body along lines called “meridians”. They believed that “blockage” in the meridians caused illness. EFT is based on the discovery that when we combine emotional/mental work with stimulation of meridian points, the body and mind appear to work together to gently and quickly heal many psychological and physical problems.

History

Gary Craig developed EFT around the early 90’s; it continues to be refined by many people to this day. It is one of the many forms of METs (Meridian Energy Techniques) now available, and perhaps one of the easiest to learn. Originated from TFT (Thought Field Therapy), which was discovered by acupuncturist and psychologist Dr Roger Callahan in the 80’s. While Callahan developed the basic concept and structure, Craig had the vision to refine it and make it accessible to everyone. He also, along with many other therapists working in this field, began to realise the broader possibilities for EFT. As a therapeutic technique there is little else to equal its simplicity and effectiveness. Many experienced therapists now report typical success rates of 80-95% for many conditions. The immediate history of EFT is short; its future looks to be much longer. Recently a variety of scientific journals have published articles on effectiveness of EFT. For eg. a controlled study is a available in the September 2003 issue of the Journal of Clinical Psychology.

Over 70 years ago Einstein brought us his famous equation E=mc2. Simply stated this means that everything (including our bodies) is composed of energy. This is so widely accepted that not one scientist on the planet disagrees with it. Until recently, however, it has gone unnoticed by the psychotherapy profession. This is true even though energy related procedures have now been clinically demonstrated thousands of times to dramatically reduce the sting of traumatic memories, grief, anger, phobias and almost any emotional ailment you can name (see www.emofree.com). Further, it is usually rapid, long lasting and relatively gentle. It often works where nothing else will.

The Basic Recipe

Gary Craig offers a free beginners EFT manual on his web site that describes details of how to use and apply his treatment technique. While the technique is simple and effective, I recommend you receive thorough training in its use by visiting Gary’s web site, http://www.emofree.com, to complete his tutorial and certification training, attending classes offered by trained energy therapy clinicians.

The basics of EFT are as follows:

STEP 1: Choose a problem to work on.

STEP 2: Rate your anxiety or discomfort. Decide how much it bothers you on a scale of 0-10 (where 0=no distress and 10=highest level of discomfort) when you think about it right now. (How anxious are you? How uncomfortable do you feel?)

STEP 3: Perform the Set-Up as follows:

The Set-Up: While tapping on the Karate Chop Point, name your problem you have chosen to work on, followed by an affirmation of yourself. Below are a number of choices and examples of possible Affirmation Statements:

"Even though I have this anxiety about next week’s audition, I deeply and completely accept myself."
"Even though I’m worried about my speech next week, I deeply and completely accept myself."
"Even though I’m afraid to quit smoking, I deeply and completely accept myself."
"Even though I have this strong craving for chocolate, I completely love and accept myself."

So while you are tapping on this Karate Chop Point, state your affirmation out loud 3 times.

After you have completed this step, choose an easy, short Reminder Phrase that would represent the problem you want to work on, such as “this anxiety problem” or “my chocolate cravings.”

STEP 4: TAP the stress-relief POINTS as shown below. As you tap on each point in sequence, state your Reminder Phrase, such as "my anxiety about my audition" or "my craving for a cigarette."
EYEBROW (EB)
SIDE OF EYE (SE)
UNDER EYE (UE)
UNDER NOSE (UN)
CHIN (CH)
COLLARBONE (CB)
UNDERARM (UA)
TOP OF HEAD (TOH)
FINGER POINTS (See Diagram)

STEP 5: Rate your anxiety or stress again.
Now think about the same problem again, and rate how uncomfortable you feel about it now on the 0-10 point scale (remember, "10" means you really feel awful about it, while "0" means it doesn’t bother you at all).

STEP 6: Perform the Set-Up again.
Now you are ready to do a few more rounds of tapping on the issue if there is still some discomfort associated with it. For example, suppose you rated your anxiety about your audition next week as a "6" on the 0-10 point scale, and after the first round of EFT, your anxiety dropped to a "3." You can continue tapping until you feel no anxiety whatsoever. Revise your Affirmation Statement to reflect the fact that you have indeed taken care of some of the anxiety, but there is still more to work on.

Examples of your revised Affirmation Statements would be:
"Even though I still have some remaining anxiety about my audition, I deeply and completely accept myself."
"Even though I still have some cravings for chocolate, I deeply and completely accept myself."
"Even though I’m still a little afraid of small spaces, I deeply and completely accept myself."

STEP 7: TAP the stress-relief POINTS again.
Go back to STEP # 4 and tap on all of the points while using a revised Reminder Phrase such as "remaining cravings" or "remaining anxiety."

STEP 8: Measure your anxiety or stress level on 0-10 scale.

STEP 9: Repeat Steps #5-#9.

STEP 10: The 9-Gamut Procedure… ("The Brain Balancer")

Originally, the basic recipe of Gary Craig’s treatment used a procedure called the "9-Gamut." I don’t use it frequently, however many clients like the feel of it and think it is a good tool to synthesize their treatment. The 9 steps are simple and are listed below. Feel free to use them at the end of any of your tapping rounds. You must be tapping the Gamut Point (see "G" in diagram to the right) while you complete these 9 steps:

1. Close your eyes
2. Open your eyes
3. With your head straight, look down to your right
4. While keeping your head straight, look down to your left
5. With your head straight, twirl your eyes in a circular motion counterclockwise
6. With your head straight, whirl your eyes in the opposite direction
7. Hum a few bars of any song you like
8. Count out loud from 1-5
9. Hum again
Go back to Step # 5 and repeat a new treatment round.

THE BASIC RECIPE Illustrated

1. The Setup...Repeat your chosen setup affirmation/ phrase 3 times for eg., "Even though I have this ________ I deeply and completely accept myself." while continuously rubbing the Sore Spot (SS) or tapping the Karate Chop (KC) point. 2. The Sequence...Tap about 7 times on each of the following energy points while repeating the Reminder Phrase at each point. TOH (top of head) EB (eyebrow), SE (side of eye), UE (under eye), UN (under nose), Ch (Chin), CB (Collar bone), UA (Under Arm), TOH (Top of Head), Th (Thumb), IF (Index Finger), MF (Middle Finger), BF (Baby Finger), KC (Karate Chop point)

3. The 9 Gamut Procedure...Continuously tap on the Gamut point while performing each of these 9 actions: (1) Eyes closed (2) Eyes open (3) Eyes hard down right (4) Eyes hard down left (5) Roll eyes in circle (6) Roll eyes in other direction (7) Hum 2 seconds of a song (8) Count to 5 (9) Hum 2 seconds of a song. 4. The Sequence (again)...Tap about 7 times on each of the following energy points while repeating the Reminder Phrase at each point. TOH, EB, SE, UE, UN, Ch, CB, UA, Th, IF, MF, BF, KC. Note: In subsequent rounds The Setup affirmation and the Reminder Phrase are adjusted to reflect the fact that you are addressing the remaining problem.

Other Applications of EFT

The most frequently asked question from clients and students is…. “Can I use EFT for another problem other than anxiety?”
The answer is most definitely YES! See below for other problems and conflicts that EFT treatment has resolved.

Anxiety Relief:
EFT can successfully alleviate acute anxiety attacks, generalized anxiety, and the fear of public speaking. The duration of the problem does not seem to matter when it comes to EFT’s effectiveness. However, some anxiety disorders are more complicated than others and have several layers that need attention.

Phobias:
In addition, EFT has an impressive record when it comes to neutralizing specific phobias such as claustrophobia, fear of needles, elevators, spiders etc. By tapping the endpoints of the meridians while tuning in to the problem, the “congested energy” is “metabolised” and the anxiety dissolves.

Guilt, Shame and Low Self-Esteem:
EFT relieves guilt and shame by targeting specific events and beliefs underlying these feelings. Clients are empowered to mature emotionally by integrating what they have learned from past actions. The negative limiting beliefs we hold about ourselves (such as I’m not worthy, I don’t deserve success, I’m not lovable) that support poor self-esteem can be transformed with EFT.

Pain Control/Physical Ailments:
Regardless of the medically documented structural damage shown in x-rays, MRI’s or blood tests, EFT has been successful in alleviating pain and rebalancing disease in the body. It can accelerate healing, improve circulation of energy, reduce muscle tension and address the emotional states that may have contributed to the onset of any physiological condition. EFT success stories include treatment for migraines, chronic back pain, post-surgical pain/bleeding/swelling, fibromyalgia, asthma, rheumatoid arthritis, PMS, allergies, hypoglycemia, sinus problems, hemorrhoids, lactose intolerance and more. Again, the duration of the problem is irrelevant when it comes to EFT’s effectiveness.

Smoking Cessation:
Smokers use cigarettes as a substance to tranquillise and quiet inner turmoil or anxiety. EFT can effectively eliminate the urge to smoke, alleviate physiological and psychological withdrawal symptoms, and neutralize environmental relapse triggers. All chemical dependency issues can be treated with EFT, including alcoholism, cocaine addiction, and dependency on prescription medications.

Sports Performance:
Athletes are successfully using EFT to reduce muscle tension, conquer performance anxiety, and neutralize all other psychological blocks that may impede peak performance. When you watch professional athletes, you can see how their minds can trick them into reducing their effectiveness on the field, course or court. These athletes are trained beautifully and have all the skill necessary to compete at high levels. It is usually the stress, tension, fear of failure or success, and the pressure that interferes with their performance. EFT can help any professional or recreational athlete to improve their performance, especially under pressure.

Trauma Relief:
Post Traumatic Stress Disorder is characterized by intrusive and recurring thoughts, feelings and images associated with the original traumatizing event. EFT addresses the variety of aspects of the traumatic event by diluting the intensity of the recurring memory and neutralizing the trauma itself. The client can then emotionally reorganize and develop more adaptive attitudes and constructive behaviours to suit his or her current life. EFT also accelerates healing by initiating the forgiveness process.

Weight Loss:
Food is often used as a tranquilliser to anaesthetize deep anxiety and emotional pain. EFT can target and relieve feelings that drive urgent food cravings, compulsive overeating, and sabotaging behaviour. In addition, EFT can relieve distorted body images and effectively prevent relapse weight gain after weight goals have been reached.

Frequently Asked Questions:

(Q) Are there any contraindications to using EFT?
(A) No. EFT is safe, easy to apply, and non-invasive. To date, minimal side effects have been reported other than occasional temporary fatigue. However, this does not mean that you will not experience adverse side effects. If you intend to use these techniques, you must agree to take full responsibility for the results and for your physical and emotional well-being. You may wish to consult a trained EFT practitioner for professional application of these techniques.

(Q) What prevents EFT from working?
(A) If you are a living breathing human or animal, EFT should work on you. Occasionally, the targeted issue is approached too globally which results in ineffective relief. In rare cases, energy toxins such as perfumes or certain foods produce an allergic reaction in an individual’s energy system and retard, or temporarily reverse treatment. Skilled EFT practitioners will spot this block and be able to treat the client effectively. While not perfect, EFT has an extraordinarily high success rate of 85%, even when used by beginners.

(Q) Can I treat myself?
(A) Absolutely, and with a likelihood of a high success rate. If you are motivated, emotionally stable and use good judgment in the problems you address with EFT, you should have good success. It is important however, to know your limits. Sometimes it is difficult to be both patient and doctor. Many people consult EFT practitioners for the objectivity and experience necessary for successful treatment.

(Q) Suppose my illness has lasted decades or is an inherited condition?
(A) EFT alleviates symptoms regardless of duration, aetiology, or family history. The duration of the condition does not seem to affect the outcome or length of treatment needed.

(Q) How long will the treatment last?
(A) It is difficult to predict this outcome in each individual case, however, long-lasting results are routine when using EFT properly and aiming it at the right targets. If the practitioner successfully treats the core of the problem, permanent relief is the norm.

(Q) Can EFT be used for children?
(A) Yes, usually with superb results. Since children are less critical than adults, they have less of a need to understand the inner working of the energy system, and can therefore allow the treatment process to unfold more naturally. It is very safe and effective with children. See Gary Craig’s web site www.emofree.com and search for articles on the treatment of children.

(Q) Why does EFT focus on the negative so much? Can this hurt me?
(A) In order for EFT to work, you must be tuned in to your problem, for example, actually feeling some of the anxiety. This allows the treatment to be "aimed" at the problem, and be neutralized as a result of using the tapping. For a comprehensive study of installing the positive aspects, see Dr. Patricia Carrington’s Choices manual. http://www.eftsupport.com.

(Q) How do I find out more about EFT and related treatments?
(A) Consult Gary Craig’s web site, http://www.emofree.com. In addition to finding a complete tutorial for EFT, you will find hundreds of case histories, philosophical studies, a support e-mail list, and a series of superb training DVD’s for sale. In addition, the web site provides numerous links to related Energy Psychology web sites. I also recommend Carol Look's website www.attractingabundance.com

Please be sure to keep your body well hydrated. Emotional Freedom Techniques and other energy therapies work with the electricity of your body, and water conducts electricity.

What to expect

An Emotional Freedom Techniques session begins with listening to the client, asking the client what they want, and what they want to resolve. This reveals to the practitioner information about the current flow of energy and state of being of the client. It indicates where he or she needs help. Unlike western medicine, the emphasis is not on diagnosing or fixing or curing, but on harmonising, balancing and finding a way with the client to experience healing. All disease and distress begins with blockages of energy, and with EFT the practitioner and client tap the specific energy points while tuning into to the issue to restore the harmonious flow, without creating additional stress in the client's mind about the condition. The process enables energy to flow through the client's body and reawaken its natural healing ability.

Together we work with what is on your mind, formulate a plan of action, and map a process for you to discover your treasures and healing.

As simple as this technique is, it yields amazing results physically, as well as emotionally. It is effective in relieving stress, anxiety and pain; stiff, spastic, or strained muscles and joints; respiratory conditions; appetite imbalance; and reproductive difficulties. It has a dramatic effect on emotional problems, and people frequently have experiences of spiritual integration during or after a session. Stress is alleviated and the client leaves feeling much more centred and relaxed. For some it opens the “doors of possibility” and allows them to achieve their goals effortlessly. Although for chronic conditions several sessions might be needed, improvement is usually experienced after only one session.

What to expect from an EFT phone session

Once we have booked a telephone appointment, your practitioner will call you at the appointed time. An Emotional Freedom Techniques session begins with listening to the client, asking the client what they want, and what they want to resolve. This reveals to the practitioner information about the current flow of energy and state of being of the client. It indicates where he or she needs help. With EFT the practitioner and client tap on themselves specific energy points while tuning into the issue.

There are many advantages to doing EFT on the phone.

• Can be done at any time...especially useful when the problem is right at hand, such as a panic attack.
• No need for client to drive to an appointment.
• Practitioner can do it out of his/her home.
• Without the many distractions of being away from home, both the client and practitioner can tune into issues with great accuracy.
• The process enables energy to flow through the client's body and reawaken its natural healing ability.

As simple as this technique is, it yields amazing results physically, as well as emotionally. It is effective in relieving stress, anxiety and pain; stiff, spastic, or strained muscles and joints; respiratory conditions; appetite imbalance; and reproductive difficulties. It has a dramatic effect on emotional problems, and people frequently have experiences of spiritual integration during or after a session. Stress is alleviated and the client leaves feeling much more centred and relaxed. For some it opens the “doors of possibility” and allows them to achieve their goals effortlessly. Although for chronic conditions several sessions might be needed, improvement is usually experienced after only one session.