Emotional Freedom Techniques (EFT), commonly known as tapping therapy, have gained significant popularity as a method for alleviating emotional distress, reducing stress, and promoting psychological well-being. EFT combines elements of Cognitive Behavioral Therapy, exposure therapy, and acupressure to help individuals manage and alleviate their emotional pain. In this post, we explore five essential EFT cycles that can aid in emotional healing.
The Basics of EFT Tapping
Before diving into the cycles, let’s understand the foundational principles of EFT:
- Meridians: EFT is based on the concept of energy meridians similar to those used in acupuncture. Tapping on these meridian points is thought to release blockages and restore balance to the body’s energy system.
- Cognitive Integration: The verbal component of EFT involves acknowledging and reframing negative emotions or thoughts, integrating cognitive shifts with physical tapping.
The basic sequence involves:
- Tapping on specific meridian points on the body while repeating affirmations or statements about the issue being addressed.
- Usually, the sequence starts with the karate chop point and then moves through the eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and top of the head.
EFT Cycle 1: The Setup Statement
The first cycle in EFT is critical as it sets the intention for the therapy session. Here’s how to use the Setup Statement:
- Identify the Problem: Clearly state the issue or emotion you want to address. Be specific: “Even though I have this [specific issue/emotion].”
- Self-Acceptance: Accompany the problem statement with an affirmation of self-acceptance, like, “I deeply and completely accept myself.”
- The Karate Chop: While saying the setup statement three times, tap on the karate chop point on the side of your hand.
EFT Cycle 2: The Tapping Sequence
This cycle involves tapping through the sequence of meridian points. Here’s how you do it:
- Begin with the Eyebrow Point: After the setup, start tapping on the inner edge of the eyebrow, about 0.5 inches above and to the side of the nose.
- Move Through the Points: Continue tapping in a specific order, stating your problem or a reminder phrase at each point. This includes:
- Side of the Eye (SE)
- Under the Eye (UE)
- Under the Nose (UN)
- Chin Point (CH)
- Beginning of the Collarbone (CB)
- Under the Arm (UA)
- Top of the Head (TH)
- Repeat: You can repeat this sequence as many times as needed, ensuring you cover all the points while verbalizing the issue.
EFT Cycle 3: Reassessment and Adjustment
After a few rounds of tapping, you need to assess the change in your emotional intensity:
- Re-Rate Intensity: On a scale of 0 to 10, rate the intensity of the issue after tapping. Has it reduced?
- Adjust Statements: If the intensity has decreased, adjust your setup statement to reflect the new reality or target any remaining aspects of the issue.
- Deepen: Sometimes, tapping can bring up core issues or new emotions. Be open to exploring these as part of your healing.
EFT Cycle 4: The 9 Gamut Procedure
This cycle is used to enhance the effectiveness of EFT, particularly for more stubborn issues:
- Eye Movements: Look up, down, left, right, and roll your eyes in a circle both clockwise and counterclockwise.
- Hum a Tune: Hum a tune like “Happy Birthday” to engage the brain in different ways.
- Count: Count from 1 to 5 while keeping your eyes closed.
- Humm Again: Repeat the humming to integrate the new emotional response.
💡 Note: This cycle can be complex for beginners. It’s recommended to learn it from an experienced EFT practitioner or through a detailed guide.
EFT Cycle 5: The Floor to Ceiling Eye Roll
The last cycle involves an eye roll to further relax the body and calm the nervous system:
- Setup: Tap the Gamut point (on the back of your hand between the fourth and fifth knuckles) while closing your eyes.
- Eye Roll: Open your eyes and roll them from the floor (looking down) to the ceiling (looking up) as if following an object moving vertically.
- Repeat: Do this 7 times while maintaining the tapping on the Gamut point.
By integrating these five essential cycles, you engage in a thorough approach to emotional healing. EFT tapping provides a versatile, self-administrable tool for addressing emotional issues from anxiety to past traumas. The effectiveness of EFT lies in its ability to blend psychological acknowledgment with physical stimulation, promoting a holistic healing experience.
In the journey of emotional healing, EFT offers a powerful tool to not only cope with but also to transform our emotional landscapes. Whether you’re dealing with daily stress or deep-seated emotional wounds, these cycles can facilitate profound shifts in energy and emotional balance. Remember that while EFT can be profoundly helpful, it’s not a cure-all. It’s most effective when combined with other therapeutic practices and lifestyle choices that support mental health.
How long does it take for EFT to work?
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The time EFT takes to work can vary from person to person. Some individuals might experience immediate relief, while others might need several sessions to notice significant changes. Consistency in practice and addressing all aspects of the issue play key roles in the speed of results.
Can EFT be used for physical pain?
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Yes, EFT can sometimes reduce physical pain, particularly when the pain has an emotional component or when stress exacerbates the physical symptom. However, it’s not a substitute for medical treatment.
Is EFT safe for everyone?
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EFT is generally considered safe for most people, but it’s always wise to consult with a healthcare provider, especially if you’re dealing with severe mental health issues or trauma. EFT can bring up intense emotions, so ensure you’re in a safe space to handle such experiences.
Do I need an EFT practitioner, or can I do it alone?
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While EFT can be practiced alone, working with a certified practitioner can be beneficial, especially for complex emotional issues or if you’re new to the technique. They can provide guidance, ensure correct technique, and help identify underlying issues.
