EFT/Tapping | Possibility Planning 101

EFT/Tapping Technique

Uses for EFT

You can tap just about everything - from pain and other physical symptoms to anxiety and fear. The idea is to identify an emotion that is potentially blocking the flow of energy or creating symptoms in the body. For example, if you are suffering with a headache after having a stressful day - EFT/Tapping can be useful for relieving the pain from your headache by doing a tapping round specifically for the pain. Or you can do a round specifically related to the root of the problem, which is the stress. Or for even greater effectiveness you can tap on the cause of the stress itself. I have used EFT for all of these things - pain, uncomfortable physical symptoms, anxiety, fear, negativity - you name and EFT can be instrumental in letting releasing not only the emotion, but the physical symptoms as well.

Tapping Points

You will be tapping with your fingertips (using 2 or 3 fingers) and tap at least 7 times on each stress point:

Karate Chop Point (KC) - With the fingertips of the index and middle finger, you tap the other hand vigorously. You are tapping on the fleshy part of the outside of the hand – the part of your hand you do a karate chop. You can tap on either hand and switch hands if you like.
Eyebrow (EB) – Tap at the beginning of the eyebrow, just above and to one side of the nose
Side of the Eye (SE) - Tap on the bone bordering the outside corner of the eye
Under the Eye (UE) – Tap on the bone under the eye about 1 inch below the pupil
Under the Nose (UN) - Tap between the bottom of your nose and the top of your upper lip
Chin (Ch) – Tap in the crease of your chin
Collarbone (CB) – Tap where your breastbone and collarbone and first rib meet. To locate it, put your finger in the U-shaped notch at the top of the breastbone (above where a man would knot his tie). From the bottom of the U. move your finger down toward your navel and then go 1 inch to the left or the right. You are tapping an indent under the collarbone.
Under the Arm (UA) - Tap about 4 inches down from your armpit on the side of your body. For men, it is even with the nipple and for women it is where your bra strap would hit.
Top of the Head (H) – Tap on the top of head in a circle towards the front

Lear About Tapping with Ruth Stern, EFT Practitioner

(Visit her website: www.TapToTransform.com)

The Basic Recipe

1. The Setup: Repeat 3 times this affirmation:
"Even though I have this ________ , I deeply and completely accept myself." while continuously tapping the Karate Chop point.

2. The Sequence: Tap about 7 times on each of the following energy points while repeating the Reminder Phrase at each point.

EB=Eyebrow SE=Side of Eye UE=Under Eye UN=Under Nose Ch=Chin CB=Collarbone UA=Under Arm H=Head

Note: Check in after the initial round, if you don't feel you have cleared your issue you can do another round "for the remaining symptoms and/or tap your karate chop point, and repeat a REVISED AFFIRMATION: "Even though I still have SOME of this ________, I deeply and completely accept myself." This can be repeated until you feel the energy has completely cleared.

Tapping Tips: You can tap with either hand but it is usually more convenient to do so with your dominant hand (e.g. right hand if you are right-handed). Tap with the fingertips of your index finger and middle finger. This covers a little larger area than just tapping with one fingertip and allows you to cover the tapping points more easily. Tap solidly but never so hard as to hurt or bruise yourself. Tap about 7 times on each of the tapping points. I say about 7 times because you will be repeating a "reminder phrase" (covered later) while tapping and it will be difficult to count at the same time so don't stress about tapping the exact number of times. Most of the tapping points exist on either side of the body. It doesn't matter which side you use nor does it matter if you switch sides during

Basic Instructions - How To Tap

Step 1: Choose a problem to work on and try to be as specific as you can. Example: I have stress (general problem) Specific: I am stressed I can't get all my chores and deadlines done

Step 2: Rate your anxiety or discomfort on a scale of 0-10 (this is called the SUDS scale) 0 = no disturbance and 10= highest disturbance. When you think about it right now, how disturbing or upsetting is your stress? Write down your number.

Step 3: Perform the Set-Up phrase. While tapping on the Karate point, say the following phrase 3 times

"Even though I feel ______________________, I deeply and completely accept myself".

Example: "Even though I have this stress with chores and deadlines, I deeply and completely accept myself."

You can also use a short reminder phrase that represents the problem, such as "this anxiety" or "this stress of chores" when you tap on the stress points instead of repeating the entire phrase each time.

Step 4: Tap on the indicated points from one to seven times.

Tap EB - (Eyebrow) as you say your set up phrase
Tap: SE - (Side of eye) say set up phrase or shortened version of phrase
Tap: UE - (Under Eye) Phrase/ or shortened version
Tap: UN - (Under Nose) Phrase or shortened version
Tap: CH - (Chin) Phrase or shortened version
Tap: CB - (Collarbone) Phrase or shortened version
Tap: UA - (Under Arm) Phrase or shortened version
Tap: TH - (Top of Head) Phrase or shortened version

Step 5: Take a deep breath!

Step 6: Now rate your anxiety or stress. Ask yourself how stressful or disturbing this is to you now on the 0-10 scale. If the SUDS number is going down, perform another round of tapping starting with the Karate chop and say"Even though, I still have some of this stress, I deeply and completely accept myself". Then tap on all the rest of the stress points, using a short reminder phrase.."This remaining anxiety" on each point.

Step 7: If the number is not going down or going down very little - ask yourself- what else am I feeling about this? Or, if you are not sure, ask yourself...what could I be feeling about this? Take a guess and go with that guess. Often your guess is very accurate. This is important ; as you want to tap on all the feelings that are feeding into the problem. Keep in mind sometimes addressing one issue can bring up many other issues - some you are unaware of or that are seemingly unrelated.

Step 8 (If needed): Start with the Set- Up again with your new phrase. Measure your upset feeling again on the SUDS scale. Do another round until you feel little or no upset.