Hello there,
1
Thank you so much for trusting me to be your guide through the tapping process!
I have designed this handbook to ensure that you have everything you need to feel comfortable with tapping - whether that be with me in the therapeutic context, or tapping on your own.
In this handbook, you will find:
- a basic outline of what EFT is and how it works
- a step by step "how to tap" guide
- a visual guide demonstrating the tapping points
- a journal page with prompts to enhance your tapping experience at home
You may recognise this information as it is covered in our sessions, but I have found it handy to provide it in written form as well.
There is no need for you to utilise this handbook if it does not serve you. It is simply here just in case you need it.
I am very much looking forward to working with you.
Sara Whiteside
2
The Basics: What is EFT?
AND HOW DOES IT WORK?
EFT stands for ‘Emotional Freedom Techniques.’
It is also commonly referred to as ‘tapping,’ in reference to the method of tapping on the acupressure points, which is central to EFT.
This handbook will use the terms ‘EFT’ and ‘tapping’ interchangeably.
EFT is an evidence-based stress reduction tool which can be used to safely and gently manage many kinds of emotional and physical stress.
It can be used with the guidance of a Certified EFT Practitioner, or used independently as a self-help tool.
The practice of EFT involves tapping on a sequence of acupressure points whilst focusing on a specific issue, and the associated negative thoughts, feelings, and physical sensations.
When we are tapping on the acupressure points, this sends a calming signal to the brain, allowing us to focus on a stressful thought or sensation whilst reducing the physical and chemical stress response.
As a result, our brain begins to un-learn patterns and beliefs that can be limiting or unhelpful.
Throughout this process, we can effectively re-wire our brains, giving us the space to think, feel, and behave differently.
3
How to tap
A BASIC GUIDE
Standard EFT includes two parts. The set up, and the sequence.
The set up:
Choose a specific issue that you would like to tap on and tune in to how you feel about it.
Focus on the negative feeling, and rate its intensity on a scale of 0 - 10, with 10 being the most intense. This rating is your ‘SUDs,’ or ‘Subjective Units of Distress.’
Whilst tapping on the ‘side of hand’ point, repeat your set up statement three times.
The sequence:
Tap through the sequence of acupressure points whilst repeating a reminder phrase. The reminder phrase should be short and simple. Usually you will just be acknowledging the feeling.
After each round, return to the ‘side of hand’ point and check in.
Once again, record your SUDs, and notice if anything has changed. Are you still on the right track?
Tapping on ‘frustration’ is unlikely to be effective if the emotion has shifted to ‘disappointment,’ so be sure to make changes as needed.
Repeat this process until your SUDs have decreased to 0 - 2.
IMPORTANT:
- Our bodies use a lot of energy when we are tapping, so make sure you have water on hand to keep hydrated.
- Avoid tapping on ‘big’ things when tapping by yourself - focus more on minor annoyances/frustrations, and save the larger issues for your work with a practitioner.
4
The set up
CREATING YOUR SET UP STATEMENT
The basic recipe for creating a set up statement is as follows:
‘Even though I feel [this emotion], I deeply and completely accept myself.’
The following prompts may be helpful in creating an effective set up statement.
Even though I feel:
One or two words describing how you feel. Eg: anxious, upset, in pain, annoyed, angry, sore.
If you are tapping on a past event, make sure to tap on how you feel about it now, not how you felt then.
Just thinking about:
Describe what it is you are thinking about that has caused you to feel this way - ie: thinking about a particular event. It is important to be specific.
To help with getting specific, you can try imagining it as a photo; what happened? When was it? Who was there? Which part of it are you focusing on?
And I feel it in my:
Where do you feel it in your body, if at all? What does that feel like?
But:
A statement of self-acceptance, to provide balance.
Some suggestions are as follows:
- I deeply and completely accept myself anyway
- This is just where I’m at right now
- I’m open to the possibility that…
- Right here, right now, I am safe/okay
Side of hand point
TO BEGIN: tap here, whilst repeating your set up statement 3 times
5
The sequence
TAPPING POINTS
Images 1 - 8 demonstrate the sequence of acupressure points, shown in the order in which we tap on them to complete a round of tapping.
Whilst tapping through the sequence, repeat your short, specific reminder phrase. It is sufficient to simply state the emotion, ie: ‘feeling angry.’
Top of head
Eyebrow
1
2
Side of eye
Under eye
3
4
6
Under nose
5
Collar bone
7
Chin
6
Under arm
8
After competing your set up and tapping through the sequence, you have completed one ‘round’ of tapping.
After completing a round, don’t forget to
- Return to the ‘side of hand’ point
- Check in - am I still focusing on the same thing? Am I still feeling the same emotion? Has anything changed?
- Re-rate your SUDs
Repeat this process, completing as many rounds as you need, until your SUDs are down to a 0 - 2.
7
An example
The journal page included in this handbook contains prompts that you can use to create your set up statement. You may print and use this page as many times as you like.
Below is an example of what one round of tapping might look like, using the prompts included in this handbook.
Set up
Repeated 3 times whilst tapping on the side of hand point:
‘Even though I feel angry (6/10) just thinking about yesterday when I got home and saw a big pile of dirty dishes in the sink. Because I asked my son to do them, and he didn’t! And I feel it in my neck, like a big painful knot in my neck. But I deeply and completely accept myself anyway.’
Sequence
Repeated whilst tapping each acupressure point, working through the sequence from 1 (top of head) to 8 (under arm):
‘Feeling angry.’
1
2
3
4
5
6
7
8
Return to the side of hand point and check in. Re-rate your SUDS and make any adjustments necessary. Repeat this process until your SUDs are 0 - 2.
EVolve your eft tapping
know what to say every time
Even though I feel
(the emotion you're feeling now)
and I feel it in my
(part of the body and sensation if applicable)
when I think about
(specific event, singular time & place in the past or future)
I
deeply and completely / am willing to / am open to
(circle one)
accept myself / accept my feelings / witness my feelings
(circle one)
How intense does this feel right now? 0 1 2 3 4 5 6 7 8 9 10
How intense does this feel after tapping? 0 1 2 3 4 5 6 7 8 9 10
Notes:
Even though I feel
(the emotion you're feeling now)
and I feel it in my
(part of the body and sensation if applicable)
when I think about
(specific event, singular time & place in the past or future)
I
deeply and completely / am willing to / am open to
(circle one)
accept myself / accept my feelings / witness my feelings
(circle one)
How intense does this feel right now? 0 1 2 3 4 5 6 7 8 9 10
How intense does this feel after tapping? 0 1 2 3 4 5 6 7 8 9 10
Notes:
