How to Use the Emotional Freedom Technique (EFT)

Last Updated: December 26, 2022 Approved

EFT is a powerful, drug-free, easy-to-learn and easy-to-use technique that can reduce stress or painful emotions associated with thoughts, past experiences, etc.

According to Traditional Chinese Medicine, there are several points on your body that are tapped gently with the tips of the fingers on one hand, whilst repeating certain relevant phrases at the same time.

The theory behind this technique involves the body's energy field, or "meridians", so named by the ancient Chinese. Whether you believe in energy fields or not, you might be curious enough to try this the next time you feel negative emotions - and be surprised by the results.

Steps

1
Define the negative emotions (or issues) that are causing you problems, then identify its intensity by assigning a level from 0 to 10. 0 would be "non-existent" and 10 would be the most severe.^{[1]
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2
Clarify your setup phrase, which must be specific.^{[2]
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Go to source} For example, "Even though I feel tense and angry when strangers look at me, I totally and completely love, forgive and accept myself anyway". Or, "Even though I fly into a rage when someone makes fun of my green hair and three heads, I totally and completely love, forgive and accept myself anyway". Or, "Even though I feel hurt, sad and devastated that (name of person) has dumped me, I totally and completely love, forgive and accept myself anyway". Get the idea?

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3
Repeat your setup phrase while tapping the 'karate chop point' - the soft spot on the side of either hand - just below your little finger. Tap the point around 7 times (although there's really no need to count).^{[3]
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4
Come up with a reminder phrase. This will be spoken aloud while tapping the other meridian points (refer to video below). Reminder phrases will be a brief reminder of the setup phrase, for example "strangers looking at me", "hate being looked at". Or, "(name of person) dumped me", "dumped me!", "feel gutted", etc.
5
Tap through all of the following points, repeating your reminder phrase:^{[4]
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- Inner eyebrow, just above the inner "corner" of the eye, on the bone.
- Outer eye: outside edge of the eye, on the bone.
- Under the eye: below the center of the eye, again, on the bone.
- Under the nose, between the nose and the lip.
- On the chin, right in the middle where the crease is
- On your chest. Find the "U" shaped bone below your throat, go down 2 inches (5.1 cm) and then 2 inches (5.1 cm) either to the right or left.
- Under your arm: where your bra strap is or three inches under the crease of your arm. Guys, make a good guess.
- Some people also like to tap their wrist points at this stage: Insides of wrists facing each other, tap them lightly together.
- Top of head: In the middle.
6
Now that you've completed your first round of tapping, ask yourself what level the emotion/feeling/discomfort is at, on a 1 to 10 scale again.^{[5]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
7
Repeat the process until, at the end of the final round, when you rate it on a scale of 1 to 10, it's 2 or less. In that instance, your final setup phrase could be, "Even though I still feel a little bit of anger/sadness/depression about (name of situation), I choose to let it go now as this feeling/emotion no longer serves me."
8
Your reminder phrases can then be "I'm free of this now", "don't need it anymore", "I'm strong and confident", etc.

Warnings

EFT is not intended as a replacement to medical experts.

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You cannot hurt yourself using EFT.

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