EFT Mini-Manual: Emotionalfreedom Techniques

EFT
E M O T I O N A L F R E E D O M T E C H N I Q U E S
EFT
MINI-MANUAL
EFT Universe
EFT offers great healing benefits.
Deepak Chopra, MD
OVER
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THE
Lawson Church
www.EFTLnivcrsc.com
THE EFT MINI-MANUAL
(Emotional Freedom Techniques)
Publishcd by Encrgy Psychology Prcss
3340 Fulton Rd., #442, Fulton, CA 9439
www.cncrgypsychologyprcss.com
2012 Encrgy Psychology Prcss
This book dcmonstratcs an imprcssivc pcrsonal improvcmcnt tool.
t is not a substitutc for training in psychology or psychothcrapy.
othing containcd hcrcin is mcant to rcplacc qualincd mcdical advicc.
Thc author urgcs thc rcadcr to usc thcsc tcchniqucs undcr thc
supcrvision of a qualincd thcrapist or physician. Thc author and
publishcr do not assumc rcsponsibility for how thc rcadcr
chooscs to apply thc tcchniqucs hcrcin.
All rights rcscrvcd. o part of this publication may bc rcproduccd,
storcd in a rctricval systcm, or transmittcd in any form or by any mcans,
clcctronic, mcchanical, photocopy, rccording, or othcrwisc, without prior
writtcn pcrmission from Encrgy Psychology Prcss, with thc cccption
of short cccrpts uscd with acknowlcdgcmcnt of publishcr and author.
Emotional Frccdom Tcchniqucs" is a rcgistcrcd tradcmark bclonging to
Gary Craig and is uscd undcr liccnsc by Encrgy Psychology Prcss.
Sccond Edition
Strcss and thc Powcr of Emotional Hcaling .................... 4
EFT's Easic Rccipc ......................................................... 16
EFT on a Pagc ................................................................
Contents

Stress and the Power of
Emotional Healing
You'vc takcn thc lcap, and dccidcd to find out morc
about EFT! You'rc not alonc. Cvcr a million pcoplc havc
sclcctcd Thc EFT Nanual as a primary hcaling rcsourcc,
and EFT is found across thc globc in many countrics.
EFT is in hospitals, psychothcrapy clinics, sports ficlds,
busincss coaching practiccs, familics, and many othcr
placcs. What is EFT and why is it so popular?
EFT is a vcry quick and simplc mcthod of rcducing
thc intcnsity of traumatic mcmorics. Evcryonc who livcs
on planct Earth had at lcast somc trauma growing up.
For thc lucky oncs, thcsc traumatic cvcnts wcrc rarc and
mild, likc a nursc forgctting, for a fcw minutcs, to givc
you a bottlc whcn you wcrc a baby. For somc pcoplc,
thc traumatic cvcnts of thcir childhoods wcrc horrific,
likc gcnocidc, rapc, or war. Nost of us fall somcwhcrc
bctwccn thcsc two ctrcmcs. Cvcr thc ycars wc'vc built
up a backlog of traumatic mcmorics, rcinforccd by ncga-
tivc cpcricnccs as young adults. Ey thc timc wc'rc in full
St res s and t he Power of Emot i onal Heal i ng
5
adulthood, wc'vc formcd bchaviors and coping stratcgics
bascd on thcsc cpcricnccs. Cur cmotional growth has
bccn shapcd by thcm, and wc may bclicvc wc'rc dcstincd
to rcmain that way for thc rcst of our livcs.
Historically, it was vcry difficult to shapc our cmo-
tional cpcricncc. A pcrson could spcnd ycars in contcm-
plation or mcditation, cultivating inncr pcacc. Eut that
statc is casily disturbcd by thc cvcnts of thc avcragc day.
Thcsc tcchniqucs takc many ycars to lcarn and pcrfcct.
EFT has ushcrcd in a wholc ncw way of rclcasing
cmotional mcmorics. Evcn thc first fcw minutcs aftcr you
try it, you arc likcly to find thc intcnsity of your traumatic
rccollcctions rapidly dropping. Thcrc arc many scicntific
studics of EFT for dcprcssion, anicty, and othcr psycho-
logical problcms. Thcy show that pcoplc who usc EFT
rccovcr vcry quickly, oftcn in just a fcw scssions.
Thc placc that thc cffcctivcncss of EFT has bccn
shown most dramatically is in thc trcatmcnt of posttrau-
matic strcss disordcr or PTSL. Thousands of soldicrs
rcturning from thc battlcficlds of raq and Afghanistan
with PTSL havc bccn trcatcd with EFT. Studics havc
shown that thcir PTSL symptoms rapidly diminish,
as thc intcnsity of thosc traumatic combat mcmorics
drops away.
ot only can EFT improvc psychological problcms,
it can improvc physical symptoms too. How is that
possiblc?
Thcrc is a strong association bctwccn cmotional
strcss and discasc. A study of 1,421 adults pcrformcd
Tui EFT Mi xi - Maxuai 6
by a hospital chain, Kaiscr Pcrmancntc, and thc CLC
(Ccntcrs for Liscasc Control) lookcd at thc rclationship
bctwccn thcir advcrsc childhood cpcricnccs (ACE) and
discasc. ACEs wcrc cvcnts likc thc divorcc of thcir par-
cnts, an incarccratcd parcnt, or an addictcd parcnt. Thc
ACE study found that thosc who had thc highcst amount
of cmotional trauma as childrcn had highcr ratcs of many
discascs as adults. Thosc discascs includcd canccr, hcart
discasc, high blood prcssurc, obcsity, and diabctcs. Thc
authors of thc study likcncd thc mcdical cstablishmcnt
to firc fightcrs who dircct all thcir watcr at thc smokc
(physical discasc), whilc ignoring thc flamcs undcrncath
(unrcsolvcd cmotional trauma).
That's not to say that physical discasc is cntircly
psychological in origin. What it docs indicatc is that a
lifctimc of carrying thc burdcn of trauma takcs a toll on
our bodics. Whcn pcoplc usc EFT for physical problcms,
thcy arc rclcasing thc cmotional mcmorics associatcd with
thc symptom. Cncc thosc mcmorics don't hurt anymorc,
thc strcss rcsponsc is rcduccd, and thc body has a chancc
to hcal.
EFT has also bccn uscd for sports pcrformancc,
school pcrformancc, and busincss pcrformancc. Whcn
thc anictics that claim a largc part of pcoplc's attcntion
arc rcmovcd, thcir full capacitics comc to bcar on thc
task at hand. That's why you'll find so many storics of
athlctcs and scholars pcrforming bcttcr aftcr EFT. Thcrc
arc also spccialty books on thcsc subjccts, such as EF1 /
So/ P/o.a EF1 / B./ P./a EF1 / P1SD EF1
/ J/,// L EF1 / // H/,//j Sa///. 1oo.oa/
and othcrs.
7
EFT is casy to lcarn, and simplc to apply. t's so sim-
plc that thc cntirc sct of instructions fit on a singlc pagc,
which you'll find in thc back of this c-book. You simply
mcasurc thc intcnsity of your cmotion associatcd with a
traumatic mcmory, thcn pair your mcmory with a statc-
mcnt of sclf-acccptancc. This pairing utilizcs two vcry
wcll-rcscarchcd psychological tcchniqucs callcd cpo-
surc (rcmcmbcring thc trauma) and cognitivc rcstructur-
ing (sclf-acccptancc). Thcn, you tap with your fingcrtips
on a scrics of acuprcssurc points on your facc and body.
Thc tapping scnds a calming signal to your brain, tclling
it that you'rc safc. So whilc bcforc, thc mcmory might
scnd your body into a conditioncd strcss rcsponsc, you'rc
now rc-conditioning your brain with a positivc associa-
tion. Thc signal of safcty scnt by your fingcrtips tclls your
brain's strcss machincry to discngagc. So thc conditioncd
association of thc mcmory with thc strcss rcsponsc is bro-
kcn. Cncc that loop is brokcn, it usually stays brokcn. So
latcr on, whcn you think of thc mcmory, you no longcr
fccl strcsscd. t's that casy, and it takcs just a minutc or
two to complctc cach sct of tapping points.
You can thcn rc-asscss how intcnscly you rcact whcn
you think of thc mcmory. f you still gct strcsscd, you do
EFT again. Pcoplc usually find thcir strcss mclts likc icc
crcam in thc sun. To find out, try it yoursclf.
EFT draws on principlcs dcvclopcd by many of thc
psychological giants of thc last ccntury. Thc Russian
scicntist Pavlov first dcmonstratcd thc aJ///aJ oa
in dogs, and thc famous Amcrican psychologist E. F.
Skinncr brokc conditioning down into smallcr packagcs
(callcd aspccts in EFT). An influcntial South African
psychiatrist, Joscph Wolpc, dcvclopcd thc / ./
now uscd by EFT just aftcr World War 2. Thc psycholo-
gist Aaron Ecck discovcrcd that rcplacing dysfunctional
bclicfs (,a///a) could hclp pcoplc hcal from a varicty of
psychological problcms. And cposurc thcrapy (in EFT,
rcmcmbcring thc problcm) has bccn shown in many stud-
ics to bc cffcctivc.
Thc othcr strcam of cpcricncc on which EFT draws
is Cricntal mcdicinc, in thc form of acupuncturc points.
Acupuncturc has dcmonstratcd cfficacy for PTSL and
psychological problcms, as wcll as physical oncs. Studics
havc shown that oa on acupuncturc points can bc
as cffcctivc as inscrting nccdlcs, and scicntists havc also
shown that rcal acupuncturc points arc morc cffcctivc
than inscrting nccdlcs into non-acupoints. So EFT is
somctimcs callcd acupuncturc without nccdlcs," cvcn
though it has as much historical basis in Wcstcrn psycho-
logical scicncc as Eastcrn mcdicinc.
Thc two strcams wcrc brought togcthcr in thc 190s
whcn an Amcrican psychologist, Rogcr Callahan, dis-
covcrcd that his paticnts could bc curcd of phobias in a
singlc scssion. To this day, phobias arc onc of thc casicst
conditions for EFT to trcat. Callahan's systcm was simpli-
ficd by Stanford-traincd cnginccr Gary Craig, and gaincd
widcsprcad popularity. EFT has bccn validatcd as an cvi-
dcncc-bascd mcdicinc approach in many studics, includ-
ing randomizcd controllcd trials that mcasurc PTSL,
pain, dcprcssion, anicty, and cravings. EFT is part of
a group of thcrapics callcd a,j oj//,j bccausc
9
thcy arc bclicvcd to affcct thc body's clcctromagnctic
cncrgy ficlds.
Hcrc arc a couplc of storics from thc EFTLnivcrsc.
com wcb sitc, to givc you an idca of how EFT is uscd.
Thc first is from Lr. El Narch:
Ecing in thc ficld of Crthomolccular Ncdicinc
for many ycars, whcn Ed camc to mc for lowcr back
pain, wc did a varicty of things to havc him up and
running aftcr thrcc months of not bcing ablc to go to
work or do any movcmcnts.
scnt him to chiropractors, madc him do ccr-
ciscs and did mcga vitamin thcrapy, only to havc him
back~at thc bcginning cvcry fcw months and latcr
cvcry fcw ycars. This ycar Ed camc back with thc
samc nagging pain aftcr having thc pain on and off
and not so scvcrcly for about 3 ycars. Hc camc to my
officc in grcat pain and complctcly stiff, looking for
morc ccrciscs and advicc to casc thc situation. This
timc dccidcd to try thc EFT mcthod on him and
with his pcrmission wc startcd.
kncw that hc has bccn suffcring from this for
morc than tcn ycars. first just did 3 rounds of tap-
ping with him on thc pain. Thc pain wcnt down from
a 10 to and back up to 10 again. Thcn wc startcd
talking and found out that hc has bccn laid off from
his job a couplc of ycars back and hc is in busincss for
himsclf and hc cannot afford to takc thc timc off. So
wc tappcd for: Evcn though this pain is thc only way
that can rcst and spcnd somc timc at homc without
fccling guilty that 'm not making an incomc.
Wc also tappcd on: Evcn though don't bclicvc
this systcm is going to do anything for mc.
Luring thcsc tappings thc pain droppcd down to
an 8 and no mattcr how many morc rounds wc did, it
kcpt on going back and forth bctwccn and 8.
Thcn askcd Ed to cplain his cmotions on thc
pain and hc said, angcr." askcd for furthcr cplana-
tion and hc wcnt on to tcll mc thc story of how this
back pain had comc about.
was cmploycd at a financial institution as a
scnior computcr ccntrc analyst. At thc day this hap-
pcncd was monitoring thc progrcss on onc of thc
jobs had givcn onc of my staff to do whcn wc had
somc computcrs dclivcrcd to our laboratory. As was
looking for somconc to sct thc computcrs up, my man-
agcr, Lan walkcd in and askcd mc to haul thc comput-
crs to a diffcrcnt location in thc lab whcrc thcy would
bc waiting for installation.
fclt his action was uncallcd for and disrcspcctful
to my scniority and gradc lcvcl. This was complctcly
out of linc and this was not part of my functions and
fclt bclittlcd in front of my dircct rcports. As was
lifting onc of thc bocs, thc musclc in my back madc a
noisc and fclt a hcat rushing through my lowcr back
and thcn could not movc anymorc. was scnt homc
and staycd on short tcrm disability for about thrcc
months and camc to scc you onc month bcforc my
rccovcry to go back to work."
11
With this cplanation dccidcd to tap on thc
fcclings hc had going back to 1994 and his managcr's
actions:
E.a //a,/ oj o.a., . J/o//a/ / o
.aJ //////J o /a /a/ / oj J// o/ .aJ I Ja/
///. / /.J // /,// / ./ o / J /./ / J/J I
oo///j .aJ /./a,/j .o/ oj// I /. .aJ o/
oj// I /,/. oj// .aJ I /,/. D.a"
Cncc wc finishcd tapping on this thc pain droppcd
from an 8 to 3. Ed kcpt on calling Lan an Ass" so
did anothcr round of tapping on:
E.a //a,/ D.a //..J /// . oo// . .aJ
. oo///j a/ / //a / .//a, o / o. //
ooa/ I oo///j .aJ /./a,/j .o/ oj// I /.
.aJ /,/. oj// .aJ I /,/. D.a"
Two rounds of this and Ed's pain was complctcly
gonc. Hc was amazcd but did not bclicvc it would
last. Hc wcnt homc and touchcd basc with him thc
nct day and thcn thc nct wcck and now couplc of
months latcr, still no pain.
think this mcthod has addcd quitc an cdgc to
my rcgular practiccs and in thc mcantimc havc uscd
it on mysclf and family mcmbcrs for varicty of quick
thcrapics from shouldcr pain to hcadachcs, nausca,
and so on. This mcthod is absolutcly invaluablc.

Thc sccond story is about dcprcssion, and comcs from
EFT practitioncr Cacina Spacth:
Rcccntly got a ncw clicnt ('ll call him Nichacl").
Nichacl is a scicntist, a total skcptic. Hc docsn't
bclicvc in anything~no cncrgy work, no purposc in
lifc, lct alonc spirit or anything of that sort. Hc only
camc to scc mc, bccausc 1) a vcry good girlfricnd of
his had tricd this tapping thing" and to his surprisc
actually got bcttcr, and 2) bccausc hc was dcspcratc
cnough to try cvcn wcird stuff likc EFT.
His scvcrc dcprcssion simply didn't gct any bct-
tcr. Cn thc contrary: dcspitc thc strongcr and stron-
gcr mcdication that his psychiatrist kcpt prcscribing
him Nichacl was lcss and lcss ablc to go to work
and clcarly caught in a downward spiral rcgarding
his lifc.
Just for thc rccords: am no doctor or anything of
that sort. simply usc EFT in my coaching practicc,
tcaching pcoplc how to usc EFT cffcctivcly for thcm-
sclvcs. Nichacl was awarc of that, and kcpt taking
both his strong anti-dcprcssivcs and slccping pills as
prcscribcd. n a way, hc simply addcd our EFT scs-
sions to thc lifc hc was lcading at thc timc.
Sincc it was such a challcngc for Nichacl to sit
with mc and try this wholc cncrgy thing," chosc
vcry unthrcatcning and crcativc wording for our first
EFT rounds. Hc was looscning up significantly. And
alrcady aftcr our two scssions hc lcft saying: This is
not thcrapy. This is /aa"
13
A fcw wccks latcr, Nichacl was oozing joy. Whcn
saw him rcccntly hc was gcnuincly pisscd about his
rclationship situation. Hc's had rclationships on and
off, but it ncvcr rcally workcd out. And in his pisscd-
ncss" hc was spitting out his frustration and sadncss
about his situation. Hc's not a loncr by choicc. Aftcr
somc timc introduccd thc idca to him (thc physi-
cist!) that~whcthcr wc want to acknowlcdgc it or
not~wc truly do attract a rcality that rcflccts how wc
rcsonatc. And if wc'rc loadcd with thc hurts and dis-
cnchantmcnts of thc past, no wondcr wc cithcr attract
morc of thc samc or no ncw partncr at all.
And thcn tappcd with him on potcntial and
probability." Lcspitc what thc statistics say, thcrc has
to bc a woman out thcrc that hc not only would lovc
to bc with, but who would fccl thc samc for him. That
shc docsn't havc to bc born first: shc's most likcly long
sincc around!
Cnly two days aftcr our potcntial" tapping an
attractivc woman approachcd him at work~out of
thin air! n thc mcantimc thcy cmailcd, thcy talkcd,
thcy mct, and thcy cvcn sharc thcir lovc for music.
o compromisc in sight whatsocvcr. Whcn Nichacl
camc to his most rcccnt scssion, hc said with thc
brightcst smilc: 'm dcliriously happy. 'm still pinch-
ing mysclf. And you know what? Evcn if it wouldn't
go on, cvcn if it wouldn't work out with hcr, it would
still bc ok for mc. Eccausc what happcncd sincc last
wcck was alrcady worth it!" And gctting a bit morc
scrious hc addcd: You know. uscd to not bclicvc
in stuff likc this. Eut now.. This is too big. This is no
coincidcncc.. t fccls strangc for mc to say this, but
might havc bccomc a bclicvcr."
Convcrting" a scicntist simply bccausc what wc
do works. lovc it.

This scicntist was followcd up by Cacina Spacth four
months latcr. Hc'd bccn ablc to tapcr off his dcprcssion
mcdication, and cvcntually climinatc it altogcthcr.
Nany scicntific studics that mcasurc EFTs cffccts
havc bccn publishcd in pccr-rcvicwcd profcssional jour-
nals. Thcrc arc also scvcral acadcmic papcrs dcscribing
EFTs mcchanisms of action, as it affccts thc brain, ncr-
vous systcm, strcss gcncs, ncurotransmittcrs likc scro-
tonin and dopaminc, and strcss hormoncs such as cortisol.
You will find thcm on thc rcscarch pagc at EFTLnivcrsc.
com. So EFT is supportcd not just by hcart-warming sto-
rics, but by a solid basc of mcdical cvidcncc.
Thc wcb sitc from which you downloadcd this
c-book, EFTLnivcrsc.com, is thc dcpository of all thc
casc historics, articlcs, and tutorials writtcn by thc thou-
sands of mcmbcrs of thc EFT community worldwidc.
Cn his rctircmcnt, EFTLnivcrsc.com was privilcgcd to
bc sclcctcd as thc placc whcrc this vast body of knowl-
cdgc about EFT would rcsidc. This c-book, 1/ EF1
1/a/-1.aa./ is a vcry bricf introductory cpcricncc to
EFT. t givcs you cnough information to try EFT for
yoursclf. You arc cncouragcd to movc on to 1/ EF1
1.aa./ (Craig, 2010), and thc spccializcd books on
EFT. You will find thousands of casc historics on thc
EFTLnivcrsc.com wcb sitc. t is fully scarchablc. You
15
will also find EFT practitioncrs, training, ccrtification,
voluntccring opportunitics, and many othcr options on
this vast wcb sitc.
So rcad thc nct chaptcr, thcn usc thc summary shcct
at thc cnd of thc book to try EFT yoursclf. Thc chanccs
arc you'll quickly havc a positivc cpcricncc. Givc your-
sclf thc gift of cmotional frccdom, and scc how quickly
both your mind and your body rcspond!
2
How to Do EFT:
The Basic Recipe

Cvcr thc past dccadc, EFT has bccn thc focus of a
grcat dcal of rcscarch. This has rcsultcd in morc than
twcnty clinical trials, in which EFT has bccn dcmonstrat-
cd to rcducc a widc varicty of symptoms. Thcsc includc
pain, skin rashcs, fibromyalgia, dcprcssion, anicty, and
posttraumatic strcss disordcr (PTSL). Nost of thcsc
studics havc uscd thc standardizcd form of EFT found
in 1/ EF1 1.aa./ n this chaptcr, my goal is to show
you how to unlock EFTs hcaling bcncfits from whatcvcr
physical or psychological problcms you'rc facing. havc
a passionatc intcrcst in rclicving human suffcring. Whcn
you study EFT, you quickly rcalizc how much suffcring
can bc allcviatcd with thc hclp of this ctraordinary hcal-
ing tool. 'd likc to placc thc full powcr of that tool in your
hands, so that you can livc thc happicst, hcalthicst, and
most abundant lifc possiblc.
f you go on YouTubc or do a Googlc scarch, you will
find thousands of wcbsitcs and vidcos about EFT. Thc
How t o Do EFT: The Bas i c Reci pe 17
quality of thc EFT information you'll find through thcsc
sourccs varics widcly, howcvcr. Ccrtificd practitioncrs
traincd in EFT providc a small portion of thc information.
Nost of it consists of pcrsonal tcstimonials by untraincd
cnthusiasts. t's grcat that EFT works to somc dcgrcc for
virtually anyonc. To gct thc most out of EFT and unlock
its full potcntial, howcvcr, it's csscntial that you lcarn thc
form of EFT that's bccn provcn in so many clinical trials.
Wc call this Clinical EFT.
Evcry ycar in EFT Lnivcrsc workshops, wc gct many
pcoplc who tcll us variations of thc samc story: saw a
vidco on YouTubc, tappcd along, and got amazing rcsults
thc first fcw timcs. Thcn it sccmcd to stop working." Thc
rcason for this is that a supcrficial application of EFT can
indccd work wondcrs. To unlcash thc full powcr of EFT,
howcvcr, rcquircs lcarning thc standardizcd form wc call
Clinical EFT, which has bccn validatcd, ovcr and ovcr
again, by high-quality rcscarch, and is taught systcmati-
cally, stcp by stcp, by top cpcrts, in EFT workshops.
Why is EFT ablc to affcct so many problcms, both
psychological and physical? Thc rcason for its cffcctivc-
ncss is that it rcduccs strcss, and strcss is a componcnt of
many problcms. n EFT rcscarch on pain, for instancc,
wc find that pain dccrcascs by an avcragc of 68 pcrccnt
with EFT. That's a two-thirds drop, and sccms vcry
imprcssivc. ow ask yoursclf, if EFT can producc a two-
thirds drop in pain, why can't it producc a 100 pcrccnt
drop? pondcrcd this qucstion mysclf, and askcd many
thcrapists and doctors for thcir thcorics as to why this
might bc so.
EFT ioi Fi niox\aici a axo Cuioxi c Fari cui
18
Thc conscnsus is that thc two-thirds of pain rcduccd
by EFT is duc largcly to cmotional causcs, whilc thc
rcmaining onc-third of thc pain has a physical dcrivation.
A man 'll call John" voluntccrcd for a dcmonstration
at an EFT introductory cvcning at which prcscntcd.
Hc was on crutchcs, and told us hc had a brokcn lcg as a
rcsult of a car accidcnt. Cn a scalc of 0 to 10, with 0 bcing
no pain, and 10 bcing maimum pain, hc ratcd his pain
as an 8. Thc accidcnt had occurrcd two wccks carlicr. Ny
logical scicntific brain didn't think EFT would work for
John, bccausc his pain was purcly physical. tappcd with
him anyway. At thc cnd of our scssion, which lastcd lcss
than 1 minutcs, his pain was down to a 2. hadn't tappcd
on thc actual pain with John at all, but rathcr on all thc
cmotional componcnts of thc auto accidcnt.
Thcrc wcrc many such componcnts. His wifc had
urgcd him to drivc to an cvcnt, but hc didn't want to go.
Hc had rcscntmcnt toward his wifc. That's cmotional. Hc
was angry at thc drivcr of thc othcr car. That's cmotional.
Hc was mad at himsclf for abandoning his own nccds by
driving to an cvcnt hc didn't want to attcnd. That's cmo-
tional. Hc was upsct that now, as an adult, hc was rccn-
acting thc abandonmcnt hc cpcricnccd by his mothcr
whcn hc was a child. That's cmotional. Hc was still hurt
by an incidcnt that occurrcd whcn hc was fivc ycars old,
whcn his mothcr was supposcd to pick him up from a
fricnd's birthday party and forgot bccausc shc was social-
izing with hcr fricnds and drinking. That's cmotional.
Lo you scc thc pattcrn hcrc? Wc'rc working on a
host of problcms that arc cmotional, yct intcrwovcn with
thc pain. Thc physical pain is ovcrlaid with a matri of
cmotional issucs, likc sclf-ncglcct, abandonmcnt, angcr,
and frustration, which arc part of thc cntirc fabric of
John's lifc.
Thc story has a happy cnding. Aftcr wc'd tappcd on
cach of thcsc cmotional componcnts of John's pain, thc
physical pain in his brokcn lcg wcnt down to a 2. That
pain rating rcvcalcd thc ctcnt of thc physical componcnt
of John's problcm. t was a 2. Thc othcr si points wcrc
cmotional.
Thc samc is truc for thc pcrson who's afraid of public
spcaking, who has a spidcr phobia, who's suffcring from
a physical ailmcnt, who's fccling trappcd in his job, who's
unhappy with hcr husband, who's in conflict with thosc
around him. All of thcsc problcms havc a largc com-
poncnt of unfinishcd cmotional busincss from thc past.
Whcn you ncutralizc thc undcrlying cmotional issucs
with EFT, what rcmains is thc rcal problcm, which is
oftcn far smallcr than you imaginc.
Though prcscnt at fcw confcrcnccs nowadays
bccausc of othcr dcmands on my timc, uscd to prcscnt
at about thirty mcdical and psychological confcrcnccs
cach ycar, spcaking about rcscarch and tcaching EFT.
prcscntcd to thousands of mcdical profcssionals dur-
ing that pcriod. Cnc of my favoritc sayings was Lon't
mcdicalizc cmotional problcms. And don't cmotionalizc
mcdical problcms." Whcn would say this to a roomful
of physicians, thcy would nod thcir hcads in unison. Thc
mcdical profcssion as a wholc is vcry awarc of thc cmo-
tional componcnt of discasc.
20
f you havc a rcal mcdical problcm, you nccd good
mcdical carc. o ifs, ands, or buts. f you havc an cmo-
tional problcm, you nccd EFT. Nost problcms arc a
miturc of both. That's why urgc you to work on thc
cmotional componcnt with EFT and othcr safc and non-
invasivc bchavioral mcthods, and to gct thc bcst possiblc
mcdical carc for thc physical componcnt of your problcm.
Talk to your doctor about this, virtually cvcry physician
will bc supportivc of you bolstcring your mcdical trcat-
mcnt with cmotional catharsis.
Whcn you fccl bcttcr cmotionally, a host of positivc
changcs also occur in your cncrgy systcm. Whcn you
fccl worsc, your cncrgy systcm follows. Scvcral rcscarch-
crs havc hookcd pcoplc up to clcctrocnccphalographs
(EEGs), and takcn EEG rcadings of thc clcctrical cncrgy
in thcir brains bcforc and aftcr EFT. Thcsc studics show
that whcn subjccts arc askcd to rccall a traumatic cvcnt,
thcir pattcrns of brain-wavc activity changc. Thc brain-
wavc frcqucncics associatcd with strcss, and activation
of thc fight-or-flight rcsponsc, dominatc thcir EEG
rcadings. Aftcr succcssful trcatmcnt, thc brain wavcs
shown on thcir EEG rcadings arc thosc that charactcrizc
rclaation.
Cthcr rcscarch has shown similar rcsults from acu-
puncturc. Thc thcory bchind acupuncturc is that our
body's cncrgy flows in twclvc channcls callcd mcridians.
Whcn that cncrgy is blockcd, physical or psychological
distrcss occurs. Thc usc of acupuncturc nccdlcs, or acu-
prcssurc with thc fingcrtips, is bclicvcd to rclcasc thosc
cncrgy blocks. EFT has you tap with your fingcrtips on
thc cnd points of thosc mcridians, that's why it's somc-
timcs callcd cmotional acupuncturc." Whcn your cncrgy
is balanccd and flowing, whcthcr it's thc brain-wavc
cncrgy pickcd up by thc EEG or thc mcridian cncrgy
dcscribcd in acupuncturc, you fccl bcttcr. That's anothcr
rcason why EFT works wcll for many diffcrcnt kinds
of problcm.
EFT is rootcd in sound scicncc, and this chaptcr is
dcvotcd to showing you how to do Clinical EFT yoursclf.
t will introducc you to thc basic conccpts that amplify
thc powcr of EFT, and stccr you clcar of thc most com-
mon pitfalls that prcvcnt pcoplc from making progrcss
with EFT. Thc basics of EFT arc casy to usc and quick
to lcarn. Wc call this EFT's Easic Rccipc." Thc sccond
half of this chaptcr shows you how to apply thc Easic
Rccipc for maimum cffcct. t introduccs you to all of thc
conccpts kcy to Clinical EFT.
Testing
EFT docsn't just hopc to bc cffcctivc. Wc tcst our
rcsults constantly, to dctcrminc if thc coursc wc'rc tak-
ing is truly making us fccl bcttcr. Thc basic scalc wc usc
for tcsting was dcvclopcd by a famous psychiatrist callcd
Joscph Wolpc in thc 190s, and mcasurcs our dcgrcc of
discomfort on a scalc of 0 through 10. Zcro indicatcs no
discomfort, and 10 is thc maimum possiblc distrcss. This
scalc works cqually wcll for psychological problcms such
as anicty and physical problcms such as pain.
22
SLL scalc (intcnsity mctcr)
Lr. Wolpc callcd this rating SLL or Subjcctivc Lnits
of Liscomfort. t's also somctimcs callcd Subjcctivc Lnits
of Listrcss. You fccl your problcm, and givc it a numbcr
on thc SLL scalc. t's vital to ratc your SLL lcvcl as it
is /,// a not imaginc what it might havc bccn at thc
timc in thc past whcn thc traumatic cvcnt occurrcd. f you
can't quickly idcntify a numbcr, just takc your bcst gucss,
and go from thcrc.
rccommcnd you writc down your initial SLL num-
bcr. t's also worth noting / /a ja /Jj thc informa-
tion on your SLL lcvcl is coming from. f you'rc working
on a physical pain such as a hcadachc, whcrc in your hcad
is thc achc ccntcrcd? f you'rc working on a traumatic
cmotional cvcnt, pcrhaps a car accidcnt, whcrc in your
body is your rcfcrcncc point for your cmotional distrcss?
Lo you fccl it in your bclly, your hcart, your forchcad?
Writc down thc location on which your SLL is bascd.
A variation of thc numcric scalc is a visual scalc. For
camplc, if you'rc working with a child who docs not yct
0
2
4
6
8
10 Highest level
of distress
No discomfort
know how to count, you can ask thc child to sprcad his
or hcr hands apart to indicatc how big thc problcm is.
Widc-opcn arms mcans big, and hands closc togcthcr
mcans small.
Whatcvcr mcans you usc to tcst, cach round of EFT
tapping usually bcgins with this typc of asscssmcnt of thc
sizc of thc problcm. This allows us to dctcrminc whcthcr
or not our approach is working. Aftcr wc'vc tcstcd and
writtcn down our SLL lcvcl and body location, wc movc
on to EFTs Easic Rccipc. t has this namc to indicatc that
EFT consists of ccrtain ingrcdicnts, and if you want to
bc succcssful, you nccd to includc thcm, just thc way you
nccd to includc all thc ingrcdicnts in a rccipc for choco-
latc chip cookics if you want your cnd product to bc tasty.
Nany ycars ago publishcd a book by Wally Amos.
Wally is bcttcr known as Famous Amos" for his brand of
chocolatc chip cookics. Cnc day askcd Wally, Whcrc
did you gct your rccipc?" thought hc was going to tcll
mc how hc'd cpcrimcntcd with hundrcds of variations
to find thc bcst possiblc combination of ingrcdicnts.
imagincd Wally likc Thomas Edison in his laboratory,
obscssivcly combining pinchcs of this and smidgcons of
that, ycar aftcr ycar, in ordcr to pcrfcct thc flavor of his
cookics, thc way Edison tricd thousands of combinations
bcforc discovcring thc incandcsccnt light bulb.
Wally's offhand rcsponsc was, uscd thc rccipc on
thc back of a pack of Toll Housc chocolatc chips." Toll
Housc is onc of thc most popular brands, sclling millions
of packagcs cach ycar, and thc simplc rccipc is availablc
to cvcryonc. was astonishcd, and laughcd at how diffcr-
24
cnt thc rcality was from my imaginary picturc of Wally
as Edison. Yct thc mcssagc is simplc: Lon't rcinvcnt thc
whccl. f it works, it works. Toll Housc is so popular
bccausc thcir rccipc works. Clinical EFT produccs such
good rcsults bccausc thc Easic Rccipc works. Whilc a
mastcr chcf might bc cpcricnccd cnough to producc
cquisitc variations, a bcginncr can bakc cccllcnt cook-
ics, and gct consistcntly grcat rcsults, just by following thc
basic rccipc. This chaptcr is dcsigncd to providc you with
that simplc yct rcliablc lcvcl of knowlcdgc.
EFTs Easic Rccipc omits a proccdurc that was part of
thc carlicst forms of EFT, callcd thc 9 Gamut Proccdurc.
Though thc 9 Gamut Proccdurc has grcat valuc for ccr-
tain conditions, it isn't always ncccssary, so wc lcavc it
out. Thc vcrsion of EFT that includcs it is callcd thc Full
Easic Rccipc (scc Appcndi A of 1/ EF1 1.aa./).
The Setup Statement
Thc Sctup Statcmcnt systcmatically scts up" thc
problcm you want to work on. Think about arranging
dominocs in a linc in thc gamc of crcating a chain rcac-
tion. Ecforc you start thc gamc, you sct thcm up. Thc
objcct of thc gamc is to knock thcm down, just thc way
EFT cpccts to knock down your SLL lcvcl, but to start
with, you sct up thc picccs of thc problcm.
Thc Sctup Statcmcnt has its roots in two schools of
psychology. Cnc is callcd cognitivc thcrapy, and thc othcr
is callcd cposurc thcrapy. Cognitivc thcrapy consid-
crs thc largc rcalm of your cognitions~your thoughts,
bclicfs, ways of rclating to othcrs, and thc mcntal
framcs through which you pcrccivc thc world and your
cpcricnccs.
Eposurc thcrapy is a succcssful branch of psycho-
thcrapy that vividly cposcs you to your ncgativc cpcri-
cnccs. Rathcr than avoiding thcm, you'rc confrontcd by
thcm, with thc goal of brcaking your conditioncd fcar
rcsponsc to thc cvcnt.
Wc won't go dccpcr into thcsc two forms of thcrapy
now, but you'll latcr scc how EFT's Sctup Statcmcnt
draws from cognitivc and cposurc approachcs to form a
powcrful combination with acuprcssurc or tapping.
Psychological Reversal
Thc tcrm Psychological Rcvcrsal is takcn from cncr-
gy thcrapics. t rcfcrs to thc conccpt that whcn your cncr-
gics arc blockcd or rcvcrscd, you dcvclop symptoms. f
you put thc battcrics into a flashlight backward, with thc
positivc cnd whcrc thc ncgativc should bc, thc light won't
shinc. Thc human body also has a polarity (scc illustra-
tion). A rcvcrsal of normal polarity will block thc flow
of cncrgy through thc body. n acupuncturc, thc goal of
trcatmcnt is to rcmovc obstructions, and to allow thc frcc
flow of cncrgy through thc twclvc mcridians. f rcvcrsal
occurs, it impcdcs thc hcaling proccss.
26
Thc human body's clcctrical polarity (adaptcd from
+CEP C////.//a P,.o 1.aa./ 2006)
Thc way Psychological Rcvcrsal shows up in EFT and
othcr cncrgy thcrapics is as a failurc to makc progrcss in
rcsolving thc problcm. t's cspccially prcvalcnt in chronic
discascs, addictions, and conditions that rcsist hcaling. f
you run into a pcrson who's dcspcratc to rccovcr, yct who
has had no succcss cvcn with a widc varicty of diffcrcnt
thcrapics, thc chanccs arc good that you'rc dcaling with
Psychological Rcvcrsal. Cnc of thc first stcps of EFTs
Easic Rccipc is to corrcct for Psychological Rcvcrsal. t
only takcs a fcw scconds, so wc includc this stcp whcthcr
or not Psychological Rcvcrsal is prcscnt.
+ +
_ _
+
+
_
_
+
EFTs Sctup includcs stating an affirmation with
thosc clcmcnts drawn from cognitivc and cposurc thcra-
pics, whilc at thc samc timc corrccting for Psychological
Rcvcrsal.
Affirmation
Thc cposurc part of thc Sctup Statcmcnt involvcs
rcmcmbcring thc problcm. You cposc your mind rcpcat-
cdly to thc mcmory of thc trauma. This is thc oppositc
of what wc normally do, wc usually want an cmotional
trauma to fadc away. Wc might cngagc in bchaviors likc
dissociation or avoidancc so that wc don't havc to dcal
with unplcasant mcmorics.
As you gain confidcncc with EFT, you'll find your-
sclf bccoming fcarlcss whcn it comcs to cposurc. You'll
discovcr you don't havc to rcmain afraid of old traumatic
mcmorics, you havc a tool that allows you to rcducc thcir
cmotional intcnsity in minutcs or cvcn scconds. Thc usual
pattcrn of running away from a problcm is rcvcrscd. You
fccl confidcnt running toward it, knowing that you'll
quickly fccl bcttcr.
Thc EFT Sctup Statcmcnt is this: E.a //a,/ I /..
(a.o / o//o) I Jo/j .aJ oo///j .o/ oj//
You inscrt thc namc of thc problcm in thc cposurc
half of thc Sctup Statcmcnt. Eamplcs might bc:
E.a //a,/ I /.J //./ J.J/a/ . ./ I Jo/j
.aJ oo///j .o/ oj//
E.a //a,/ I /.. /// o/,./a /.J./ I Jo/j
.aJ oo///j .o/ oj//
28
E.a //a,/ I /.. /// /. / //,// I Jo/j .aJ
oo///j .o/ oj//
E.a //a,/ I /.. /// o./a /a oj /a I Jo/j
.aJ oo///j .o/ oj//
E.a //a,/ I /.J oj /aJJj J/ /a oj .o /a I.,
I Jo/j .aJ oo///j .o/ oj//
E.a //a,/ I /.. /// /a, ../a, / ///j I
Jo/j .aJ oo///j .o/ oj//
E.a //a,/ I /.. /// /. / o/J I Jo/j .aJ
oo///j .o/ oj//
E.a //a,/ I /.. /// a, / ./ .a// // I
Thc list of variations is infinitc. You can usc this
Sctup Statcmcnt for anything that bothcrs you.
Whilc cposurc is rcprcscntcd by thc first half of thc
Sctup Statcmcnt, bcforc thc comma, cognitivc work is
donc by thc sccond half of thc statcmcnt, thc part that
dcals with sclf-acccptancc. EFT docsn't try to inducc you
to positivc thinking. You don't tcll yoursclf that things
will gct bcttcr, or that you'll improvc. You simply cprcss
thc intcntion of acccpting yoursclf just thc way you arc.
You acccpt rcality. Gcstalt thcrapist Eyron Katic wrotc a
book cntitlcd L./a, J/./ I and that's cactly what EFT
rccommcnds you do.
Thc Scrcnity Praycr uscs thc samc formula of acccp-
tancc, with thc words, God grant mc thc scrcnity to
acccpt thc things cannot changc, couragc to changc thc
things can, and wisdom to know thc diffcrcncc." With
EFT you don't try and think positivcly. You don't try and
changc your attitudc or circumstanccs, you simply affirm
that you acccpt thcm. This cognitivc framc of acccpting
what is opcns thc path to changc in a profound way. t's
also quitc difficult to do this in our culturc, which bom-
bards us with positivc thinking. Positivc thinking actually
gcts in thc way of hcaling in many cascs, whilc acccptancc
providcs us with a rcality-bascd starting point congrucnt
with our cpcricncc. Thc grcat twcnticth-ccntury thcra-
pist Carl Rogcrs, who introduccd clicnt-ccntcrcd thcrapy,
said that thc parado of transformation is that changc
bcgins by acccpting conditions cactly thc way thcy arc.
rccommcnd that you usc thc Sctup Statcmcnt in
cactly this way at first, but as you gain confidcncc,
you can cpcrimcnt with diffcrcnt variations. Thc only
rcquircmcnt is that you includc both a sclf-acccptancc
statcmcnt and cposurc to thc problcm. For instancc, you
can invcrt thc two halvcs of thc formula, and put cogni-
tivc sclf-acccptancc first, followcd by cposurc. Hcrc arc
somc camplcs:
I .o/ oj// /a//j .aJ oo///j .a /// ///
o/.// /.J./
I Jo/j /. oj// .a //a,/ I /.. a/,//o.
/o //./ //// . ./
I //J oj// /a //,/ /o .a //a,/ I // a/
o./a /o oj J/.
Whcn you'rc doing EFT with childrcn, you don't
nccd an claboratc Sctup Statcmcnt. You can havc chil-
drcn usc vcry simplc sclf-acccptancc phrascs, likc 'm
30
okay" or 'm a grcat kid." Such a Sctup Statcmcnt might
look likc this:
E.a //a,/ '/aaj /// o Io /.j
1/ /./ . o.a / o /a/ Io //// .a .o..-
/a, //J
You'll bc surpriscd how quickly childrcn rcspond to
EFT. Thcir SLL lcvcls usually drop so fast that adults
havc a difficult timc acccpting thc shift. Although wc
havcn't yct donc thc rcscarch to discovcr why childrcn
arc so rcccptivc to changc, my hypothcsis is that thcir
bchaviors havcn't yct bccn ccmcntcd by ycars of condi-
tioning. Thcy'vc not yct wovcn a thick ncural grid in thcir
brains through rcpctitivc thinking and bchavior, so thcy
can lct go of ncgativc cmotions fast.
What do you do if your problcm is sclf-acccptancc
itsclf? What if you bclicvc you'rc unacccptablc? What if
you havc low sclf-cstccm, and thc words dccply and
complctcly acccpt mysclf" sound likc a lic?
What EFT suggcsts you do in such a casc is say thc
words anyway, cvcn if you don't bclicvc thcm. Thcy
will usually havc somc cffcct, cvcn if at first you havc
difficulty with thcm. As you corrcct for Psychological
Rcvcrsal in thc way will show you hcrc, you will soon
find yoursclf shifting from unbclicf to bclicf that you arc
acccptablc. You can say thc affirmation aloud or silcntly.
t carrics morc cmotional cncrgy if it is said cmphatically
or loudly, and imagincd vividly.
Secondary Gain
Whilc cncrgy thcrapics usc thc tcrm psychological
rcvcrsal" to indicatc cncrgy blocks to hcaling, thcrc's an
cquivalcnt tcrm drawn from psychology. That tcrm is
sccondary gain." t rcfcrs to thc bcncfits of bcing sick.
Why would anyonc want to bc sick?" you might wondcr.
Thcrc arc actually many rcasons for kccping a mcntal or
physical problcm firmly in placc.
Considcr thc casc of a vctcran with PTSL. Hc's suf-
fcring from flashbacks of sccncs from Afghanistan whcrc
hc witncsscd dcath and suffcring. Hc has nightmarcs,
and ncvcr slccps through thc night. Hc's so disturbcd that
hc cannot hold down a job or kccp a rclationship intact
for long. Why would such a pcrson not want to gct bcttcr,
considcring thc damagc PTSL is doing to his lifc?
Thc rcason might bc that hc's gctting a disability
chcck cach month as a rcsult of his condition. His incomc
is dcpcndcnt on having PTSL, and if hc rccovcrs, his
main sourcc of livclihood might disappcar with it.
Anothcr rcason might bc that hc was dccply woundcd
by a divorcc many ycars ago. Hc lost his housc and chil-
drcn in thc proccss. Hc's fcarful of gctting into anothcr
romantic rclationship that is likcly to cnd badly. PTSL
givcs him a rcason to not try.
Thcsc arc obvious camplcs of sccondary gain. Whcn
wc work with participants in EFT workshops, wc uncov-
cr a widc varicty of subtlc rcasons that stand in thc way
of hcaling. Cnc woman had bccn trying to losc wcight
for fivc ycars and had failcd at cvcry dict shc tricd. Hcr
32
sccondary gain turncd out to bc frccdom from unwantcd
attcntion by mcn.
Anothcr woman, this timc with fibromyalgia, dis-
covcrcd that hcr sccrct bcncfit from thc discasc was that
shc didn't havc to visit rclativcs shc didn't likc. Shc had
a rcady ccusc for avoiding social obligations. Shc also
got sympathctic attcntion from hcr husband and childrcn
for hcr suffcring. f shc gavc up hcr painful discasc, shc
might losc a dcgrcc of affcction from hcr family and havc
to rcsumc sccing thc rclativcs shc dctcstcd.
Just likc Psychological Rcvcrsal, sccondary gain prc-
vcnts us from making progrcss on our hcaling journcy.
Corrccting for thcsc hiddcn obstaclcs to succcss is onc of
thc first clcmcnts in EFTs Easic Rccipc.
How EFT Corrects for Psychological Reversal
Thc first tapping point wc usc in thc EFT routinc is
callcd thc Karatc Chop point, bccausc it's locatcd on thc
flcshy outcr portion of thc hand, thc part uscd in karatc
to dclivcr a blow. EFT has you tap thc Karatc Chop point
with thc tips of thc othcr four fingcrs of thc oppositc hand

Thc Karatc Chop (KC) Point
Rcpcat your affirmation cmphatically thrcc timcs
whilc tapping your Karatc Chop point. You'vc now
corrcctcd for psychological rcvcrsal, and sct up your
cncrgy systcm for thc nct part of EFTs Easic Rccipc,
thc Scqucncc.
The Sequence
You now tap on mcridian cnd points in scqucncc. Tap
firmly, but not harshly, with thc tips of your first two fin-
gcrs, about scvcn timcs on cach point. Thc cact numbcr
is not important, it can bc a fcw morc or lcss than scvcn.
You can tap on cithcr thc right or lcft sidc of your body,
with cithcr your dominant or nondominant hand.
First tap on thc mcridian cndpoints found on thc facc.
Thcsc arc: (1) at thc start of thc cycbrow, whcrc it joins
thc bridgc of thc nosc, (2) on thc outsidc cdgc of thc cyc
sockct, (3) on thc bony ridgc of thc cyc sockct undcr thc
pupil, (4) undcr thc nosc, and () bctwccn thc lowcr lip
and thc chin.

EE, SE, LE, L and Ch Points
Thcn tap (6) on onc of thc collarbonc points (scc
illustration). To locatc this point, placc a fingcr in thc
notch bctwccn your collarboncs. Novc your fingcr down
about an inch and you'll fccl a hollow in your brcastbonc.
34
ow movc it to thc sidc about an inch and you'll find a
dccp hollow bclow your collarbonc. You'vc now locatcd
thc collarbonc acuprcssurc point.

Thc Collarbonc (CE) Points
About four inchcs bclow thc armpit (for womcn, this
is whcrc a bra strap crosscs), you'll find () thc undcr thc
arm point.
Lndcr thc Arm (LA) Points
The Reminder Phrase
Earlicr, cmphasizcd thc importancc of cposurc.
Eposurc thcrapy has bccn thc subjcct of much rcscarch,
which has shown that prolongcd cposurc to a problcm,
whcn couplcd with tcchniqucs to calm thc body, cffcctivc-
ly trcats traumatic strcss. EFT incorporatcs cposurc in
thc form of a Rcmindcr Phrasc. This is a bricf phrasc that
kccps thc problcm at thc front of your mind whilc you tap
on thc acuprcssurc points. t kccps your cncrgy systcm
focuscd on thc spccific issuc you'rc working on, rathcr
than jumping to othcr thoughts and fcclings. Thc aim of
thc Rcmindcr Phrasc is to bring thc problcm vividly into
your cpcricncc, cvcn though thc cmotionally triggcring
situation might not bc prcscnt now.
For instancc, if you havc tcst anicty, you usc thc
Rcmindcr Phrasc to kccp you focuscd on thc fcar, cvcn
though you arcn't actually taking a tcst right now. That
givcs EFT an opportunity to shift thc pattcrn in thc
abscncc of thc rcal problcm. You can also usc EFT during
an actual situation, such as whcn you'rc taking an actual
tcst, but most of thc timc you'rc working on troublcsomc
mcmorics. Thc Rcmindcr Phrasc kccps you targctcd on
thc problcm. An camplc of a Rcmindcr Phrasc for tcst
anicty might bc 1/./ //" or 1/ // I /.. / /./ /o-
" or 1/./ // I /.//J" Cthcr camplcs of Rcmindcr
Phrascs arc:
1/ ///a,
D.J /// o
F/aJ Ja/ o/ o
36
L.j ///
S// //J o I . /./
C. ./
1// /a o./a
Tap cach point whilc rcpcating your Rcmindcr Phrasc.
Thcn tunc in to thc problcm again, and gct a sccond SLL
rating. Thc chanccs arc good that your SLL scorc will
now bc much lowcr than it was bcforc. Thcsc instructions
might sccm complicatcd thc first timc you rcad thcm, but
you'll soon find you'rc ablc to complctc a round of EFT
tapping from mcmory in onc to two minutcs.
Lct's now summarizc thc stcps of EFTs Easic Rccipc.
1. Asscss your SLL lcvcl.
2. nscrt thc namc of your problcm into thc Sctup
Statcmcnt: E.a //a,/ I /.. (/// o//o) I Jo/j
.aJ oo///j .o/ oj//"
3. Tap continuously on thc Karatc Chop point whilc
rcpcating thc Sctup Statcmcnt thrcc timcs.
4. Whilc rcpcating thc Rcmindcr Phrasc, tap about
scvcn timcs on thc othcr scvcn points.
. Tcst your rcsults with a sccond SLL rating.
sn't that simplc? You now havc a tool that, in just
a minutc or two, can cffcctivcly ncutralizc thc cmotional
sting of old mcmorics, as wcll as hclp you gct through bad
currcnt situations. Aftcr a fcw rounds of tapping, you'll
find you'vc cffortlcssly mcmorizcd thc Easic Rccipc, and
you'll find yoursclf using it oftcn in your daily lifc
If Your SUD Level Doesnt Come Down to 0
Somctimcs a singlc round of tapping brings your
SLL scorc to 0. Somctimcs it only brings it down slight-
ly. Your migrainc might havc bccn an 8, and aftcr a round
of EFT it's a 4. n thcsc cascs, wc do EFT again. You can
adjust your affirmation to acknowlcdgc that a portion
of thc problcm sill rcmains, for camplc, E.a //a,/ I
//// /.. o / /// o/,./a I Jo/j .aJ oo///j .o/
oj//" Hcar arc somc furthcr camplcs:
E.a //a,/ I //// // o .a, /.J oj //aJ
/ oa///a, o Ja I Jo/j .aJ oo///j .o/
oj//
E.a //a,/ I //// /.. . ///// //a, / //./ /a
o./a I Jo/j .aJ oo///j .o/ oj//
E.a //a,/ // ///a, //// o./ //,///j I
E.a //a,/ Io //// /.//a, o a/oa/
/.J oj / I Jo/j .aJ oo///j .o/ oj//
E.a //a,/ Io //// o/./ /a/./J ///
oj J.a,// / /.//a, / .,oa/ I Jo/j .aJ
oo///j .o/ oj//
E.a //a,/ Io //// ao/ /a I ///a/ / //a,
//ooJ / I., I Jo/j .aJ oo///j .o/ oj//
Adjust thc Rcmindcr Phrasc accordingly, as in o
.a, ////" or o./a/a, /a/.//a" or /// / o./a" or
o/./ ao/"
38
EFT for You and Others
You can do EFT on yoursclf, as you'vc cpcricnccd
during thcsc practicc rounds. You can also tap on othcrs.
Nany thcrapists, lifc coachcs, and othcr practitioncrs
offcr EFT profcssionally to clicnts. Pcrsonally 'm far
morc inclincd to havc clicnts tap on thcmsclvcs during
EFT scssions, cvcn during thc coursc of a thcrapy or
coaching scssion. Whilc thc coach can tap on thc clicnt,
having thc clicnt tap on thcmsclvcs, along with somc guid-
ancc by thc coach, puts thc powcr squarcly in thc hands
of thc clicnt. Thc clicnt is cmpowcrcd by discovcring
that thcy arc ablc to rcducc thcir own cmotional distrcss,
and lcavcs thc coachcs officc with a sclf-hclp tool at thcir
fingcrtips any timc thcy nccd it. n somc jurisdictions, it
is illcgal or uncthical for thcrapists to touch clicnts at all,
and EFT whcn donc only by thc clicnt is still cffcctivc in
thcsc cascs.
The Importance of Targeting Specific Events
Luring EFT workshops, somctimcs writc on thc
board:
1/ 1/ 1/ Ioo/.a/ 1//a, +/a/ EF1
Thcn, undcr that, writc:
So/// E.a/
So/// E.a/
So/// E.a/
t's my way of driving homc thc point that a focus on
spccific cvcnts is critical to succcss in EFT. n ordcr to
rclcasc old pattcrns of cmotion and bchavior, it's vital to
idcntify and corrcct thc spccific cvcnts that gavc risc to
thosc problcms. Whcn you hcar pcoplc say, tricd EFT
and it didn't work," thc chanccs arc good that thcy wcrc
tapping on gcncralitics, instcad of spccifics.
An camplc of a gcncrality is sclf-cstccm" or dcprcs-
sion" or pcrformancc problcms." Thcsc arcn't spccific
cvcnts. Ecncath thcsc gcncralitics is a collcction of spc-
cific cvcnts. Thc pcrson with low sclf-cstccm might
havc bccn coloring a picturc at thc agc of four whcn hcr
mothcr walkcd in and criticizcd hcr for drawing outsidc
thc lincs. Shc might havc had anothcr cpcricncc of a
schooltcachcr scolding hcr for playing with hcr hair dur-
ing class in sccond gradc, and a third cpcricncc of hcr
first boyfricnd dcciding to ask anothcr girl to thc school
dancc. Togcthcr, thosc spccific cvcnts contributc to thc
global pattcrn of low sclf-cstccm. Thc way EFT works is
that whcn thc cmotional trauma of thosc individual cvcnts
is rcsolvcd, thc wholc pattcrn of low sclf-cstccm can shift.
f you tap on thc big pattcrn, and omit thc spccific cvcnts,
you'rc likcly to havc limitcd succcss.
Whcn you think about how a big pattcrn likc low sclf-
cstccm is cstablishcd, this makcs scnsc. t's built up out of
many singlc cvcnts. Collcctivcly, thcy form thc wholc pat-
tcrn. Thc big pattcrn docsn't spring to lifc fully formcd,
it's built up gradually out of many similar cpcricnccs.
Thc mcmorics cngravcd in your brain arc of individual
cvcnts, onc disappointing or traumatic mcmory at a timc
is cncodcd in your mcmory bank. Whcn cnough similar
mcmorics havc accumulatcd, thcir commonalitics com-
40
binc to crcatc a common thcmc likc poor sclf-cstccm."
Yct thc thcmc originatcd as a scrics of spccific cvcnts, and
that's whcrc EFT can bc cffcctivcly applicd.
You don't havc to usc EFT on cvcry singlc cvcnt that
contributcd to thc global thcmc. Lsually, oncc a fcw of
thc most disturbing mcmorics havc lost thcir cmotional
impact, thc wholc pattcrn disappcars. Ncmorics that arc
similar losc thcir impact oncc thc most vivid mcmorics
havc bccn ncutralizcd with EFT.
Tapping on global issucs is thc singlc most common
mistakc ncwcomcrs makc with EFT. Lsing lists of tap-
ping phrascs from a wcbsitc or a book, or tapping on
gcncralitics, is far lcss cffcctivc than tuning into thc cvcnts
that contributcd to your global problcm, and tapping on
thcm. f you hcar somconc say, EFT docsn't work," thc
chanccs arc good thcy'vc bccn tapping globally rathcr
than idcntifying spccific cvcnts. Lon't makc this clcmcn-
tary mistakc. List thc cvcnts, onc aftcr thc othcr, that
stand out most vividly in your mind whcn you think
about thc global problcm. Tap on cach of thcm, and you'll
usually find thc global problcm diminishing of its own
accord. This is callcd thc gcncralization cffcct," and it's
onc of thc kcy conccpts in EFT.
Tapping on Aspects
EFT brcaks traumatic cvcnts and othcr problcms
into smallcr picccs callcd aspccts. Thc rcason for this is
that thc highcst cmotional chargc is typically found in
onc small chunk of thc cvcnt, rathcr than thc cntircty of
thc cvcnt. You might nccd to idcntify scvcral diffcrcnt
aspccts, and tap on cach of thcm, bcforc thc intcnsity of
thc wholc cvcnt is rcduccd to a 0.
Hcrc's an camplc of tapping on aspccts, drawn from
cpcricncc at an EFT workshop taught. A woman in
hcr latc thirtics voluntccrcd as a subjcct. Shc'd had ncck
pain and limitcd rangc of motion sincc an automobilc
accidcnt si ycars bcforc. Shc could turn hcr hcad to thc
right most of thc way but had only a fcw dcgrccs of movc-
mcnt to thc lcft. Thc accidcnt had bccn a minor onc, and
why shc still suffcrcd si ycars latcr was somcthing of a
mystcry to hcr.
askcd hcr to fccl whcrc in hcr body shc fclt thc most
intcnsity whcn rccalling thc accidcnt, and shc said it was
in hcr uppcr chcst. thcn askcd hcr about thc first timc
shc'd cvcr fclt that way, and shc said it was whcn shc'd
bccn involvcd in anothcr auto accidcnt at thc agc of cight.
Hcr sistcr had bccn driving thc car. Wc workcd on cach
aspcct of thc carly accidcnt. Thc two girls had hit anothcr
car hcad on at low spccd whilc driving around a bcnd on
a country road. Cnc cmotionally triggcring aspcct was
thc momcnt shc rcalizcd that a collision was unavoidablc,
and wc tappcd till that lost its forcc. Wc tappcd on thc
sound of thc crash, anothcr aspcct. Shc had bccn takcn
to a ncighbor's housc, blccding from a cut on hcr hcad,
and wc tappcd on that. Wc tappcd on aspcct aftcr aspcct.
Still, hcr pain lcvcl didn't go down much, and hcr rangc
of motion didn't improvc.
Thcn shc gaspcd and said, just rcmcmbcrcd. Ny
sistcr was only fiftccn ycars old. Shc was undcragc. That
42
day, darcd hcr to drivc thc family car, and wc totalcd
it." Hcr guilt turncd out to bc thc aspcct that hcld thc
most cmotional chargc, and aftcr wc tappcd on that, hcr
pain disappcarcd, and shc rcgaincd full rangc of motion
in hcr ncck. f wc'd tappcd on thc latcr accidcnt, or failcd
to uncovcr all thc aspccts, wc might havc thought, EFT
docsn't work."
Aspccts can bc pains, physical scnsations, cmotions,
imagcs, sounds, tastcs, odors, fragmcnts of an cvcnt, or
bclicfs. Nakc surc you dig dccp for all thc cmotional
chargc hcld in cach aspcct of an cvcnt bcforc you movc
on to thc nct onc. Cnc way of doing this is to chcck cach
scnsory channcl, and ask, What did you hcar/scc/tastc/
touch/smcll?" For onc pcrson, thc burncd-rubbcr smcll of
skidding tircs might bc thc most tcrrifying aspcct of a car
accidcnt. For anothcr, it might bc thc smcll of blood. Yct
anothcr pcrson might rcmcmbcr most vividly thc sound
of thc crash or thc scrcams. For anothcr pcrson, thc
maimum cmotional chargc might bc hcld in thc fccling of
tcrror at thc momcnt of rcalization that thc crash is incvi-
tablc. Thc pain itsclf might bc an aspcct. Guilt, or any
othcr cmotion, can bc an aspcct. For traumatic cvcnts, it's
ncccssary to tap on cach aspcct.
Thorough cploration of all thc aspccts will usually
yicld a complctc ncutralization of thc mcmory. f thcrc's
still somc cmotional chargc lcft, thc chanccs arc good that
you'vc misscd an aspcct, so go back and find out what
shards of trauma might still bc stuck in placc.
Finding Core Issues
Cnc of my favoritc sayings during EFT workshops
is Thc problcm is ncvcr thc problcm." What mcan by
this is that thc problcm wc complain about today usually
bothcrs us only bccausc it rcscmblcs an carlicr problcm.
For camplc, if your spousc bcing latc disturbs you, you
may discovcr by digging dccp with EFT that thc rcal
rcason this bchavior triggcrs you is that your mothcr
didn't mcct your nccds in carly childhood. Your spousc's
bchavior in thc prcscnt day rcscmblcs, to your brain,
thc ncglcct you cpcricnccd in carly childhood, so you
rcact accordingly. You put a lot of cncrgy into trying to
changc your spousc whcn thc prcscnt-day pcrson is not
thc sourcc of thc problcm.
Cn thc EFT Lnivcrsc wcbsitc, wc havc publishcd
hundrcds of storics in which somconc was no longcr trig-
gcrcd by a prcscnt problcm aftcr thc cmotional chargc
was rcmovcd from a similar childhood cvcnt. othing
changcd in thc prcscnt day, yct thc vcry problcm that so
vccd a pcrson bcforc now carrics zcro cmotional chargc.
That's thc magic that happcns oncc wc ncutralizc corc
issucs with EFT. Rathcr than bcing contcnt with using
EFT on surfacc problcms, it's worth dcvcloping thc skills
to find and rcsolvc thc corc issucs that arc at thc root of
thc problcm.
Hcrc arc somc qucstions you might ask in ordcr to
idcntify corc issucs:
- Locs thc problcm that's bothcring you rcmind you of
any cvcnts in your childhood? Tunc into your body
44
and fccl your fcclings. Thcn travcl back in timc to thc
first timc in your lifc you cvcr fclt that samc scnsation.
- What's thc worst similar cpcricncc you cvcr had?
- f you wcrc writing your autobiography, what chaptcr
would you prcfcr to dclctc, as though it had ncvcr
happcncd to you?
f you can't rcmcmbcr a spccific childhood cvcnt,
simply makc up a fictional cvcnt in your mind. This kind
of gucssing usually turns out to bc right on targct. You'rc
asscmbling thc imagincd cvcnt out of componcnts of rcal
cvcnts, and thc imaginary cvcnt usually lcads back to
actual cvcnts you can tap on. Evcn if it docsn't, and you
tap on thc fictional cvcnt, you will usually cpcricncc an
obvious rclcasc of tcnsion.
The Generalization Effect
Thc ,a.//..//a /// is a phcnomcnon you'll noticc
as you makc progrcss with EFT. As you rcsolvc thc
cmotional sting of spccific cvcnts, othcr cvcnts with a
similar cmotional signaturc also dccrcasc in intcnsity.
oncc workcd with a man at an EFT workshop whosc
fathcr had bcatcn him many timcs during his childhood.
His SLL lcvcl on thc bcatings was a 10. askcd him to
rccall thc worst bcating hc'd cvcr suffcrcd. Hc told mc
that whcn hc was cight ycars old, his fathcr had hit him so
hard hc had brokcn thc boy's jaw. Wc tappcd togcthcr on
that tcrriblc bcating, and aftcr working on all thc aspccts,
his SLL droppcd to a 0. askcd him for a SLL scorc on
all thc bcatings, and his facc softcncd. Hc said, Ny dad
got bcat by his dad much worsc than hc bcat mc. Ny dad
actually did a prctty good job considcring how badly hc
was raiscd." Ny clicnt's SLL lcvcl on all thc bcatings
droppcd considcrably aftcr wc rcduccd thc intcnsity of
this onc bcating. That's an camplc of EFT's gcncraliza-
tion cffcct. Whcn you knock down an important domino,
all thc othcr dominos can fall.
This is vcry rcassuring to clicnts who suffcrcd from
many instanccs of childhood abusc, thc way my clicnt
at that workshop had suffcrcd. You don't nccd to work
through cvcry singlc horriblc incidcnt. Cftcn, simply col-
lapsing thc cmotional intcnsity bchind onc incidcnt is suf-
ficicnt to collapsc thc intcnsity around similar incidcnts.
Thc rcason our brains work this way is bccausc of a
group of ncurons in thc cmotional ccntcr of thc brain, thc
limbic systcm, callcd thc hippocampus. Thc hippocampus
has thc job of comparing onc cvcnt to thc othcr. Supposc
that, as a fivc-ycar-old child in Catholic school, you gct
bcatcn by a nun. Forty ycars latcr, you can't figurc out
why you fccl uncasy around womcn wcaring outfits that
arc black and whitc. Thc rcason for your adult avcrsion
to a black-and-whitc combination is that thc hippocam-
pus associatcs thc colors of thc nun's habit with thc pain
of thc bcating.
This was a brilliant cvolutionary innovation for your
anccstors. Pcrhaps thcsc carly humans wcrc attackcd by
a tigcr hiding in thc long grass. Thc tigcr's stripcs mim-
ickcd thc pattcrns of thc grass yct thcrc was somcthing
diffcrcnt thcrc. Lcarning to spot a pattcrn, judgc thc dif-
fcrcnccs, and rcact with fcar savcd your alcrt anccstors.
46
Thcy gavc birth to thcir childrcn, who also lcarncd, just a
littlc bit bcttcr, how to rcspond to thrcats. Aftcr thousands
of gcncrations, you havc a hippocampus at thc ccntcr of
your brain that is gcnctically cnginccrcd to cvaluatc cvcry
mcssagc flooding in from your scnscs, and pick out thosc
associatcd with thc possibility of dangcr. You scc thc
woman wcaring thc black-and-whitc cocktail drcss at a
party, your hippocampus associatcs thcsc colors with thc
nun who bcat you, and you havc an cmotional rcsponsc.
Yct thc oppositc is also truc. Assumc for a momcnt
you'rc a man who is vcry shy whcn confrontcd with
womcn at cocktail partics. Hc fccls a rush of fcar whcn-
cvcr hc thinks about talking to an attractivc woman
drcsscd in black. Hc works with an EFT coach on his
mcmorics of gctting bcatcn by thc nun in Catholic school,
and suddcnly hc finds himsclf ablc to talk casily to womcn
at partics. Cncc thc man's hippocampus brcaks thc con-
ncction bctwccn bcatings and a black drcss, it knows, for
futurc rcfcrcncc, that thc two phcnomcna arc no longcr
conncctcd.
This is thc cplanation thc latcst brain scicncc givcs
us for thc gcncralization cffcct. t's bccn notcd in EFT
for many ycars, and it's vcry comforting for thosc who'vc
suffcrcd many advcrsc cpcricnccs. You may nccd to tap
on somc of thcm, but you won't havc to tap on all of thcm
bcforc thc wholc group is ncutralizcd. Somctimcs, likc my
clicnt who was bcatcn rcpcatcdly as a child, if you tap on
a big onc, thc gcncralization cffcct rcduccs thc cmotional
intcnsity of all similar cpcricnccs.
The Personal Peace Procedure
Thc Pcrsonal Pcacc Proccdurc consists of listing
cvcry spccific troublcsomc cvcnt in your lifc and systcm-
atically using EFT to tap away thc cmotional impact of
thcsc cvcnts. With duc diligcncc, you knock ovcr cvcry
ncgativc domino on your cmotional playing board and,
in so doing, rcmovc significant sourccs of both cmotional
and physical ailmcnts. You cpcricncc pcrsonal pcacc,
which improvcs your work and homc rclationships, your
hcalth, and cvcry othcr arca of your lifc.
Tapping on largc numbcrs of cvcnts onc by onc might
sccm likc a daunting task, but wc'll show you in thc nct
fcw paragraphs how you can accomplish it quickly and
cfficicntly. Eccausc of EFT's gcncralization cffcct, whcrc
tapping on onc issuc rcduccs thc intcnsity of similar
issucs, you'll typically find thc proccss going much fastcr
than you imagincd.
Rcmoving thc cmotional chargc from your spccific
cvcnts rcsults in lcss and lcss intcrnal conflict. Lcss intcr-
nal conflict rcsults, in turn, in grcatcr pcrsonal pcacc and
lcss suffcring on all lcvcls~physical, mcntal, cmotional,
and spiritual. For many pcoplc, thc Pcrsonal Pcacc
Proccdurc has lcd to thc complctc ccssation of lifclong
issucs that othcr mcthods did not rcsolvc. You'll find sto-
rics on thc EFT Lnivcrsc wcbsitc writtcn by pcoplc who
dcscribc rclicf from physical maladics likc hcadachcs,
brcathing difficultics, and digcstivc disordcrs. You'll rcad
othcr storics of pcoplc who uscd EFT to hclp thcm dcal
with thc strcss associatcd with ALS, multiplc sclcrosis,
and canccr. Lnrcsolvcd angcr, traumas, guilt, or gricf
48
contributcs to physical illncss, and cannot bc mcdicatcd
away. EFT addrcsscs thcsc cmotional contributors to
physical discasc.
Hcrc's how to do thc Pcrsonal Pcacc Proccdurc:
1. List cvcry spccific troublcsomc cvcnt in your lifc that
you can rcmcmbcr. Writc thcm down in a Pcrsonal
Pcacc Proccdurc journal. Troublcsomc" mcans it
causcd you somc form of discomfort. f you listcd
fcwcr than fifty cvcnts, try hardcr to rcmcmbcr morc.
Nany pcoplc find hundrcds. Somc bad cvcnts you
rccall may not sccm to causc you any currcnt dis-
comfort. List thcm anyway. Thc fact that thcy camc
to mind suggcsts thcy may nccd rcsolution. As you
list thcm, givc cach spccific cvcnt a titlc, likc it's a
short movic, such as: Nom slappcd mc that timc in
thc car, stolc my brothcr's bascball cap, slippcd
and fcll in front of cvcrybody at thc icc skating rink,
Ny third gradc class ridiculcd mc whcn gavc that
spccch, Lad lockcd mc in thc toolshcd ovcrnight,
Nrs. Simmons told mc was dumb.
2. Whcn your list is finishcd, choosc thc biggcst domi-
nocs on your board, that is, thc cvcnts that havc thc
most cmotional chargc for you. Apply EFT to thcm,
onc at a timc, until thc SLL lcvcl for cach cvcnt is 0.
You might find yoursclf laughing about an cvcnt that
uscd to bring you to tcars, you might find a mcmory
fading. Pay attcntion to any aspccts that arisc and
trcat thcm as scparatc dominocs, by tapping for cach
aspcct scparatcly. Nakc surc you tap on cach cvcnt
until it is rcsolvcd. f you find yoursclf unablc to
ratc thc intcnsity of a bad cvcnt on thc 0-10 scalc,
you might bc dissociating, or rcprcssing a mcmory.
Cnc solution to this problcm is to tap tcn rounds of
EFT on cvcry aspcct of thc cvcnt you arc ablc to
rccall. You might thcn find thc cvcnt cmcrging into
clcarcr focus but without thc samc high dcgrcc of cmo-
tional chargc.
3. Aftcr you havc rcmovcd thc biggcst dominocs, pick
thc nct biggcst, and work on down thc linc.
4. f you can, clcar at lcast onc of your spccific cvcnts,
prcfcrably thrcc, daily for thrcc months. Ey taking
only minutcs pcr day, in thrcc months you will havc
clcarcd 90 to 20 spccific cvcnts. You will likcly dis-
covcr that your body fccls bcttcr, that your thrcshold
for gctting upsct is much lowcr, your rclationships
havc improvcd, and many of your old issucs havc
disappcarcd. f you rcvisit spccific cvcnts you wrotc
down in your Pcrsonal Pcacc Proccdurc journal,
you will likcly discovcr that thc formcr intcnsity
has cvaporatcd. Pay attcntion to improvcmcnts in
your blood prcssurc, pulsc, and rcspiratory capacity.
EFT oftcn produccs subtlc but mcasurablc changcs
in your hcalth, and you may miss thcm if you arcn't
looking for thcm.
. Aftcr knocking down all your dominocs, you may
fccl so much bcttcr that you'rc tcmptcd to altcr thc
dosagcs of mcdications your doctor has prcscribcd.
cvcr makc any such changcs without consulting
with your physician. Your doctor is your partncr in
your hcaling journcy. Tcll your doctor that you'rc
50
working on your cmotional issucs with EFT, sincc
most hcalth-carc profcssionals arc acutcly awarc of
thc contribution that strcss makcs to discasc.
Thc Pcrsonal Pcacc Proccdurc docs not takc thc
placc of EFT training, nor docs it takc thc placc of assis-
tancc from a qualificd EFT practitioncr. t is an cccl-
lcnt supplcmcnt to EFT workshops and hclp from EFT
practitioncrs. EFT's full rangc of rcsourccs is dcsigncd to
work cffcctivcly togcthcr for thc bcst hcaling rcsults.
Is It Working Yet?
Somctimcs EFT's bcncfits arc blindingly obvious.
n thc introductory vidco on thc homc pagc of thc EFT
Lnivcrsc wcbsitc, you scc a TV rcportcr with a lifclong
fcar of spidcrs rccciving a tapping scssion. Aftcrward, in
a dramatic turnaround, shc's ablc to strokc a giant hairy
tarantula spidcr shc's holding in thc palm of hcr hand.
Cthcr timcs, EFTs cffccts arc subtlcr and you havc
to pay closc attcntion to spot thcm. A fricnd of minc who
has had a lifclong fcar of driving in high-spccd traffic
rcmarkcd to mc rcccntly that hcr old fcar is complctcly
gonc. Cvcr thc past ycar, cach timc shc fclt anious about
driving, shc pullcd hcr car to thc sidc of thc road and
tappcd. t took many trips and much tapping, but subtlc
changcs gradually took cffcct. Thanks to EFT shc has
cmotional frccdom and drivcs without fcar. Shc also has
anothcr grcat bcncfit, in thc form of a closcr bond to hcr
daughtcr and baby granddaughtcr. Thcy livc two hours
drivc away and, prcviously, hcr drcad of traffic kcpt hcr
from visiting thcm. ow shc's ablc to makc thc drivc with
joyful anticipation of playing with hcr granddaughtcr.
f you sccm not to bc making progrcss on a particu-
lar problcm dcspitc using EFT, look for othcr positivc
changcs that might bc happcning in your lifc. Strcss
affccts cvcry systcm in thc body, and oncc you rclicvc it
with EFT, you might find improvcmcnts in uncpcctcd
arcas. For instancc, whcn strcsscd, thc capillarics in your
digcstivc systcm constrict, impcding digcstion. Nany
pcoplc with digcstivc problcms rcport improvcmcnt aftcr
EFT. Strcss also rcdistributcs biological rcsourccs away
from your rcproductivc systcm. You'll find many storics
on EFT Lnivcrsc of pcoplc whosc sc livcs improvcd
dramatically as a by-product of hcaling cmotional issucs.
Strcss affccts your muscular and circulatory systcms,
many pcoplc rcport that muscular achcs and pains dis-
appcar aftcr EFT, and thcir blood circulation improvcs.
Just as strcss is pcrvasivc, rclaation is pcrvasivc, and
whcn wc rclcasc our cmotional bonds with EFT, thc
rclaing cffccts arc fclt all ovcr thc body. So pcrhaps your
sorc kncc has only improvcd slightly, but you'rc slccping
bcttcr, having fcwcr rcspiratory problcms, and gctting
along bcttcr with your coworkcrs.
Saying the Right Words
A common misconccption is that you havc to say
just thc right words whilc tapping in ordcr for EFT to
bc cffcctivc. Thc truth is that focusing on thc problcm is
morc important than thc cact words you'rc using. t's
52
thc cposurc to thc troubling issuc that dirccts hcaling
cncrgy to thc right placc, thc words arc just a guidc.
Nany practitioncrs writc down tapping scripts with
lists of affirmations you can usc. Thcsc can bc uscful.
Howcvcr, your own words arc usually ablc to capturc thc
full intcnsity of your cmotions in a way that is not possiblc
using othcr pcoplc's words. Thc way you form languagc
is associatcd with thc configuration of thc ncural nct-
work in your brain. You want thc ncural pathways along
which strcss signals travcl to bc vcry activc whilc you
tap. Lsing your own words is morc likcly to awakcn that
ncural pathway fully than using cvcn thc most cloqucnt
words suggcstcd by somconc clsc. Ey all mcans usc tap-
ping scripts if thcy'rc availablc, to nudgc you in thc right
dircction. At thc samc timc, utilizc thc powcr of prolongcd
cposurc by focusing your mind complctcly on your own
cpcricncc. Your mind and body havc a hcaling wisdom
that usually dirccts hcaling powcr toward thc placc whcrc
it is most urgcntly rcquircd
The Next Steps on Your EFT Journey
ow that you'vc cntcrcd thc world of EFT, you'll find
it to bc a rich and supportivc placc. Cn thc EFT Lnivcrsc
wcbsitc, you'll find storics writtcn by thousands of pcoplc,
from all ovcr thc world, dcscribing succcss with an cnor-
mous varicty of problcms. Locatc succcss storics on your
particular problcm by using thc sitc's drop-down mcnu,
which lists issucs alphabctically: Addictions, ALHL,
Anicty, Lcprcssion, and so on. Rcad thcsc storics for
insights on how to apply EFT to your particular casc.
Thcy'll inspirc you in your qucst for full hcaling.
Cur ccrtificd practitioncrs arc a wondcrful rcsourcc.
Thcy'vc gonc through rigorous training in Clinical EFT
and havc honcd thcir skills with many clicnts. Nany of
thcm work via tclcphonc or vidcoconfcrcncing, so if you
don't find thc pcrfcct practitioncr in your gcographic
arca, you can still gct cpcrt hclp with rcmotc scssions.
Whilc EFT is primarily a sclf-hclp tool and you can gct
grcat rcsults alonc, you'll find thc insight that comcs from
an outsidc obscrvcr can oftcn alcrt you to bchavior pat-
tcrns and solutions you can't find by yoursclf.
Takc an EFT workshop. EFT Lnivcrsc offcrs morc
than a hundrcd workshops cach ycar, all ovcr thc world,
and you'rc likcly to find a Lcvcl 1 and 2 workshop closc
to you. You'll makc fricnds, scc cpcrt dcmonstrations,
and lcarn EFT systcmatically. Each workshop contains
cight lcarning modulcs, and cach modulc builds on thc
onc bcforc. Fiftccn ycars' cpcricncc in training thou-
sands of pcoplc in EFT has shown us cactly how pcoplc
lcarn EFT compctcntly and quickly, and providcd thc
background knowlcdgc to dcsign thcsc trainings. Rcad
thc many tcstimonials on thc wcbsitc to scc how dccply
transformational thc EFT workshops arc.
Thc EFT Lnivcrsc ncwslcttcr is thc mcdium that
kccps thc wholc EFT world conncctcd. Rcad thc storics
publishcd thcrc wcckly to stay inspircd and to lcarn
about ncw uscs for EFT. Writc your own cpcricnccs
and submit thcm to thc ncwslcttcr. Post commcnts on thc
EFT Lnivcrsc Faccbook pagc, and commcnt in thc blogs.
54
f you'd likc to hclp othcrs acccss thc bcncfits you
havc gaincd from EFT, you might considcr voluntccring
your scrviccs. Thcrc arc dozcns of ways to support EFT's
growth and progrcss. You can join a tapping circlc, or
start onc yoursclf. You can donatc to EFT rcscarch and
humanitarian cfforts. You can offcr tapping scssions to
pcoplc who arc suffcring through onc of EFT's humani-
tarian projccts, likc thosc that havc rcachcd thousands in
Haiti, Rwanda, and clscwhcrc. You can lct your fricnds
know about EFT.
EFT has rcachcd millions of pcoplc worldwidc with
its hcaling magic but is still in its infancy. Ey rcading
this book and practicing this work, you'rc joining a hcal-
ing rcvolution that has thc potcntial to radically rcducc
human suffcring. maginc if thc bcncfits you'vc alrcady
cpcricnccd could bc sharcd by cvcry child, cvcry sick
pcrson, cvcry anious or strcsscd pcrson in thc world.
Thc trajcctory of human history would bc vcry diffcr-
cnt. 'm committcd to hclping crcatc this shift howcvcr
can, and invitc you to join mc and all thc othcr pcoplc
of goodwill in making this vision of a transformcd futurc
a rcality.
EFT on a Page
1. Wbere in yoor body do you fccl thc cmotional issuc most
strongly?
2. Determine tbe distress level in that placc in your body on
a scalc of 0 to 10, whcrc 10 is maimum intcnsity and 0 is
no intcnsity:
10, 9, 8, 7, 6, , 4, 3, 2, 1, 0
3. Tbe Setop: Rcpcat this statcmcnt thrcc timcs, whilc con-
tinuously tapping thc Karatc Chop point on thc sidc of thc
hand (largc dot on hand diagram bclow):
E.a //a,/ I /.. _______ (namc thc problcm), I Jo/j .aJ
oo///j .o/ oj//"
4. Tbe Tapping Seqoence: Tap about timcs on cach of thc
cncrgy points in thcsc 2 diagrams, whilc rcpcating a bricf
phrasc that rcminds you of thc problcm.
. Determine yoor distress level again on a scalc of 0 to 10
again. If it's still bigb, say:
E.a //a,/ I /.. o o./a/a, _____ (problcm), I Jo/j
.aJ oo///j .o/ oj//"
6. Repeat from Step 1 till your distrcss lcvcl is as closc to 0
as possiblc.
Find dozens of tap-along videos at EFToniverse.com

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