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

What are Emotional Freedom Techniques (EFT)?

Gary Craig, the founder of Emotional Freedom Technique (EFT), describes it as an “emotional version of acupuncture, except needles aren’t necessary.” It resembles acupuncture in the fact that it is based around the concept of energy pathways (known as meridians) that, when blocked, cause health issues. Instead of needles, those who practice EFT simply tap or rub on each meridian involved. It shares some of hypnotherapy’s characteristics as well, as part of using EFT involves the repetition of affirmations and other phrases.

The object of EFT is desensitization, which makes it popular for those affected by phobias, PTSD and anxiety. It encourages the acceptance and love of the self despite whatever health challenges one may face.

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:


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.