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Emotional Freedom Techniques (EFT)
What is it? Overview Usage Side Effects and Warnings

Emotional Freedom Techniques (EFT) Usage

Written by LionelBQ.


1. Where in your body do you feel the emotional issue most strongly?

2. Determine the distress level in that place in your body on a scale of 0 to 10, where 10 is maximum intensity and 0 is no intensity:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 0

3. The Setup: Repeat this statement three times, while continuously tapping the Karate Chop point on the side of the hand (large dot on hand diagram):

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“Even though I have ___ (name the problem), I deeply and completely accept myself.”

4. The Tapping Sequence: Tap about 7 times on each of the energy points in these 2 diagrams, while repeating a brief phrase that reminds you of the problem.

5. Determine your distress level again on a scale of 0 to 10 again. If it’s still high, say:

“Even though I have some remaining _ (problem), I deeply and completely accept myself.”

6. Repeat from Step 1 till your distress level is as close to 0 as possible.


Health challenges EFT can be applied to include:

  • Anxiety
  • Depression
  • Pain
  • PTSD


EFT critics acknowledge the success this form of therapy can have, however they argue that it is due to distraction and other elements it shares with traditional forms of therapy.

What to Expect

EFT is gaining a reputation for being a treatment that works when nothing else will, especially for those dealing with PTSD. But like most forms of therapy, it takes time and consistency is very important. Practice the technique multiple times a day and rank each health issue you’re having from 1 to 10 to keep track of your progress.


Burkeman, Oliver. “Help yourself” The Guardian. 2007

Craig, Gary. 2008. The EFT Manual. Fulton, CA: Elite Books.

Benor, D. J., Ledger, K., Toussaint, L., Hett, G., & Zaccaro, D. (n.d.). Pilot study of emotional freedom techniques, wholistic hybrid derived from eye movement desensitization and reprocessing and emotional freedom technique, and cognitive behavioral therapy for treatment of test anxiety in university students. Explore (New York, N.Y.), 5(6), 338-40

Waite, Wendy & Holder, Mark. Assessment of the Emotional Freedom Technique. The Scientific Review of Mental Health Practice. 2(1)



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