Emotional Freedom Technique - Tapping demonstration

Thanks to all who attended the energy path to wellness workshop at the Vault on Saturday. Your energy and creativity really added to it. For those who were unable to attend, and those who attended and need a reminder, I have posted my video demonstration of the EFT tapping sequence. Look forward to meeting you all at future events. Take care and keep laughing!

Launch of new EFT for Performers Facebook site

Emotional Freedom Technique (EFT) is an elegant self help tool and meridian energy therapy that I'm passionate about.

As far as performers are concerned EFT has many varied and exciting applications - think stage fright, performance anxiety, confidence issues, low self esteem.  All common problems that hamper performance, frustrate potential and ruin careers as well as lives. If you're interested in knowing more please visit my website for performers.

EFT is one of these basic life skills that actors, singers, musicians and other performing artists need to know about. However, it's uses extend far beyond this group. Because it's such a quick and effective way to deal with fear of public speaking EFT is also a good first aid tool for business executives, CEOs or just about anyone whose work involves public speaking or delivering a presentation.

If you have used EFT for these sorts of issues or you  want to connect with others who are in the same boat I now have a Facebook page - EFT for Performers. Networking is good on so many levels and it's always reassuring to know that you're never alone. Hope to see you sometime soon.

More about Emotional Freedom Technique (EFT) for Performers

Throughout history musicians, singers, actors and other performers have always played an important role in society. From stand-up to Shakespeare, Bartok to ballet  there's something elusive about being at a live performance. We owe a lot to performers. They can make us laugh, cry, angry or sad.  They can inspire, fill us with awe, or deliver new insights into the nature of the human condition.

What many of us don't see, however, is the sheer slog, hard work, stress and suffering that is the world back-stage. To say nothing about the years of uncertainty, rejection, anonymity and financial hardship that comes with the type of lifestyle that most professional actors, singers, musicians and other performers have to grapple with.

With all this mind, from what I can see, no one would willingly put themselves through this. However, if it's what you do, then it's what you do. If you're a professional actor, singer, musician, dancer or other type of performer then before you even get onto the stage you may have problems with -

• Confidence 
• Low self esteem 
• Self doubt
• Line learning or getting to grips with a difficult score
• Pre-audition anxiety

Standing in the wings waiting to go on stage, or the minutes before going on camera you may be plagued with lack of confidence or poor self esteem. However, for some even established performers, nothing feels quite as overwhelming as stage fright. (It is well known that the composer and conductor  Benjamen Britten had significant problems with stage fright all his professional life.)

However, it doesn't stop there. On stage, due to a complex mix of high intensity anxiety and other factors, some performers have issues with -

• Negative distracting thoughts
• The mind going blank affecting their ability to remember their lines or the music
• Bow control if they are a  string player
• Breath control if they are a singer or a wind player

After a performance other  issues may present themselves such as -

• Coming out of a challenging role 
• Pain and/or fatigue
• Coping with rejection or negative reviews
• Low mood and anxiety

Without doubt, for those who earn a living by performing, the adverse impact on emotional well being has to be considerable. That's where the simple self-help mindfulness tool Emotional Freedom Technique (EFT) can help. It works by combining focused psychology with tapping on meridian energy points. EFT can be used in a variety of settings. It is particularly effective as a fire-fighting first aid measure eg in reducing the disabling effects of stage fright. However, for more lasting results, it is better  to work on underlying root causes with a practitioner. 

I've witnessed first hand the transformative effects and benefits of EFT. That's maybe why I'm such a passionate advocate. For me the beauty of the art lies in it's elegant simplicity. I've written extensively about the subject of EFT. If  you need to know more click on my previous blog EFT:the basics.

In the spirit of making the world a happier place and as a lover of the arts I have now set up a separate website for actors, musicians and singers. If you're a performing artist and you feel that EFT is  just what you're looking for and you would like to discuss things further get in touch with me on the contact form.

I look forward to being of service. 

Emotional Freedom Technique: the basics

EFT has been around for at least 20 years and is big in the USA. I'm in the UK and, from what I can see, EFT is now rapidly gaining momentum; with practitioners and trainers all over the country.

I live in the north-east and I'm a qualified AAMET  practitioner. I'm available for group talks and/or 1:1 sessions. Contact me today for a free telephone consultation.

If you're unfamiliar with EFT, however, here's a brief overview of what it is.


What is EFT?

EFT is a mindfulness tool and emerging energy psychology which is quick to learn and easy to use. It is derived from acupuncture and for that reason is often referred to as acupuncture without the needles. By reducing the intensity of memories/emotions energy psychology has been shown to alleviate human suffering, enhance performance and unlock human potential.  

EFT can be used in a variety of different settings and is particularly effective in dealing with - 

• Low mood
• Stress 
• Low self esteem
• Performance/exam anxiety
• Fatigue
• Pain relief

EFT is not part of any belief system and is not a religious practice. 

Does it work?

The simple answer is yes and the results of published research have appeared in more than 20 peer review journals. Running alongside the research there is also a wealth of anecdotal evidence that supports the efficacy of EFT in dealing with a diverse range of issues. For more chronic and complex problems there are EFT practitioners who can assist. However, for a lot of simple day to day issues, EFT is a quick and empowering self help tool that can easily be incorporated into every day life.  

How does it work?

EFT works by combining focused psychology with tapping on certain meridian energy points. This results in the softening and release of specific intense negative emotions/memories. 

It is thought that the tapping process of EFT stimulates a part of the brain which controls the primitive flight or fight response in the body - think cavemen faced with the sabre toothed tiger! Although, we no longer live in caves, or have to deal with tigers in our every day lives, our internal mechanism for dealing with stress remains the same.

When faced with a stressful situation the sympathetic response is triggered. This is an internal mechanism that causes us to flee from danger, putting us into stress mode. In stress mode a range of cellular responses occur which involves the production of cortisol, epinephrine, adrenaline and a range of other hormones that enable the body to maintain the stress in order to be able to flee.

Once away from the stressor the body starts to relax and the stress mode chemical reactions cease. The parasympathetic nervous system takes over and the body goes into relaxation mode. In this state the body is able to heal itself and work at fixing any imbalances. EFT enables this process. 

So, now to the exciting bit.  How does it all come together?

EFT - the method

There are 2 basic parts to EFT:

• The Set Up
• The Meridian Energy Points Tapping Sequence

The set up is the preparatory phase prior to tapping along the meridian points. Essentially the purpose of the set up is to focus the attention on the specifics of a given problem. In short pick a problem, identify where and how it feels, then set it to  a simple form of words -  known as the affirmation.

Once the affirmation is established the tapping sequence on the meridian energy points follows. 
(Below is a diagram of the EFT Tapping Points.)

The Affirmation

There is no fixed language for the affirmation. However, key is simplicity, brevity, honesty and self acceptance. Take for example an issue such as pre-performance anxiety.

Here the affirmation might be "Even though I'm nauseated and anxious about this performance I accept myself and how I feel." The affirmation statement needs to be said three times whilst, at the same time, tapping on the Karate Chop point of the hand. (This is the fleshy part of the outside of either hand between the top of the wrist and the base of the little finger – illustrated in the above diagram.) 

The Meridian Energy Points Tapping Sequence

Below are the meridian points to be tapped on.

Face and Body Meridian Points -

• At the beginning of the eyebrow, just above and to one side of the nose
• On the bone bordering the outside corner of the eye.
• On the bone under the eye about 1" below the pupil
• On the small area between the bottom of the nose and the top of the lip
• Midway between the point of the chin and the bottom of the lower lip
• The junction where the breastbone and collar bone meet
• Under the armpit at a point on a line with the nipple
• Top of the head

Tapping tips –

• You can tap with either hand - although the dominant hand is commonly used 
• Tap with the fingertips of your index and middle fingers
• Tap 7 times on each of the tapping points illustrated above
• Most of the tapping points are on either side of the body. It doesn't matter which side are used 

The Reminder Phrase

The reminder phrase is a shortened version of the affirmation statement and accompanies the tapping. This enables the unconscious mind to keep the disruption pattern going, so that it can be neutralised by the tapping. So, sticking with the pre performance anxiety, the reminder phrase might be "sick and anxious about the performance". Once you have your reminder phrase start tapping on the meridian points as illustrated. Be mindful of the process.

Subsequent Round Adjustments

In most cases more than one round of EFT will be required to take the charge out of a negative emotion. (In this case nausea and anxiety.) For the best results, in subsequent rounds of tapping, adjustments may need to be made to both the set up statement and the affirmation, eg "even though I still have this anxiety, I accept myself and how I feel".

Measuring your progress  

During the tapping phase it is necessary to monitor progress. The ultimate aim is to either eliminate the discomfort felt or reduce it to such an extent that it is no longer an issue.  So, if we go back to the pre performance anxiety, let’s say that at the outset the level of anxiety is high at around 9 and the body is fired up in stress mode. After several rounds of tapping this anxiety should be reduced to a level of about 2 or less; switching the body from stress to relaxation mode and enabling a better performance.

EFT has many applications. It’s effective as a first aid measure, or it can be used to tackle more long term complex issues. EFT combines well with meditation and can be used alongside other more conventional treatments. It can easily be incorporated into everyday life and is a great tool to help achieve optimum balance, health, vitality and performance.

For further information here are some useful EFT sites –

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

www.eftuniverse.com – good for research papers and includes tapping demonstration, events and training. Geared up for North America.

www.emofree.com – good starting point for beginners and includes training materials by EFT founder Gary Craig.

www.practicalwellbeing.co.uk – UK based Andy Hunt is a leading trainer in the north east. The site is content rich and packed with information, articles and details about training and other events in the north east.

www.thetappingsolution.com – run by Nick and Jessica Ortner, who are based in the USA.  Site includes tapping demonstration and gives a flavour of how EFT has extended into the realm of personal development and beyond.

www.healthyinmind.com – a UK trainer based in the south of England.

40 day Emotional Freedom Technique (EFT) retreat - a review

Hope you managed to have some quality time over the recent holiday period. Just before the Easter break I completed my 40 day EFT retreat.  As promised  here is a brief over view of how I found the entire process.

Firstly, I did manage a session a day for 40 days - which is quite a challenge in itself. If I'm honest I was glad to finish and have the commitment of a daily practise off my agenda. However, to get balanced and cleansed, some kind of regular EFT practise is well worth doing; possibly weekly or monthly. Maybe even timing it with a new or full moon. What  a magical thing to do for yourself!


Keeping a journal also proved useful and, looking over my notes, I can definitely see some common threads. Without doubt at the heart of  effective EFT lies insight and clarity. Don't be afraid of your problems. Knowing what your issues are is always a good starting point. EFT can then help with the resolution.

Over the weeks I experimented with use of language whilst tapping and was astonished to learn how vital it is to be both accepting and completely honest with yourself. I also introduced different patterns of tapping eg exception and powerful paradoxical tapping, which always work well for me. If you're looking for a handy reference book to help with EFT tapping techniques I can recommend The EFT Collection by Andy Hunt.

I also learnt that what you think might be the problem may not necessarily be the case. For instance take the issue of  physical pain. As curious as it may seem it's been my experience that pain eases and sometimes disappears after dealing with issues that seem unrelated. If you do give EFT a try remember this if you get stuck and nothing seems to be happening. Firstly, maybe your approach is too global. Tapping for pain relief, for example, needs  to be focused and specific. It may even help to think of it as an  emotion to work on. Beyond that though maybe the problem (ie the pain) is not the problem and you need to look elsewhere.

Then there's the issue of limiting beliefs. What an  eye-opener. I'm almost embarrassed to admit that I was convinced that I didn't have any! However,  how that changed when I really got down to it. Without doubt working on limiting beliefs has proved to be really effective.

Overall, I used my EFT practise to deal with every day  issues like  tiredness and pain. However, so much more came up that I worked on;  like issues from the past, resistance, fear. As a result I  noticed some real benefits to the here in the now in a number of important areas in my life.

Some grand claims are made for EFT. I can't promise that doing EFT will make you slimmer, wealthier or more attractive. However, it's my experience that EFT is a great self help tool that enables you to achieve your potential and get the most out of life.

It's probably worth saying that if you want to use EFT to help clear long standing complex issues that are causing chronic problems, then you may need help from a qualified EFT practitioner. If you're new to EFT and want to learn more Gary Craig, the founder of the system, is probably the best place to start.

EFT is a simple, yet useful and effective mindfulness tool that anyone can use. My EFT retreat is now complete. However, I'm definitely going to incorporate regular EFT practise  into my life. I hope you might feel inspired to do the same.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

More about emotional freedom technique (EFT)

Those of you who follow me regularly will know that I am coming to the end of a 40 day EFT retreat programme. The idea for doing this came from the recent 2014 Tapping Solutions Summit.

The Tapping Solutions is an on-line EFT site run by Jessica and Nick Ortner. The site is content rich, with tapping demonstrations, videos and  webinars available. Currently, you can access creating abundance in your life. The webinar is crammed full of useful insights and practical ways in which you can create the abundant life that you deserve and is well worth  an hour of your time

Tapping Solutions is a good site for all levels. However, for beginners and those wanting a good grounding in classical EFT, it's probably best to start with Gary Craig.

Just to let my readers know I have set up a recommended links bar on my home page which, at the moment, mainly relates to useful EFT and meditation sites. The range of  useful free-source material out there is astonishing. Over time I will be adding links that are of relevance to women, health and fitness. So, watch out for any updates.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

40 day emotional freedom technique (EFT) programme - a view from just over the half way point

Here we are at the start of another week. Counting up the days I see that I only have just over a week left of my 40 day EFT programme. So, I thought I'd take stock of where I am with it all and share some experiences with you.

Firstly, although it's been a challenge at times, I've managed to fit in a daily EFT session; most sessions averaging out at about half an hour. Prior to starting  the tapping process I have found it useful to start the clearing process with  a short mindfulness breathing meditation; an enabling practise that helps you get in touch with yourself, as it stills the mind and creates greater focus and clarity of thought. It's also deeply relaxing. So, great for busy women. Even if this is all you can manage to fit in I urge you to give it  a try. You might  be surprised just how much more productive and effective you'll be as a result.

Also, I  have found journal  keeping useful. After the meditation I  jot down a few notes about the day and see what emotions come up; chances are there's bound to be some negative stuff in there that needs clearing first. I can then focus in on clearing any deeper issues.

So to an over view of the last 7 days.

The week started off with yet more work on clearing out old memories.  I discovered that, although it's hard, when it comes to clearing painful memories it pays to be honest and specific about situations and any associated emotions; the two  golden rules for effective EFT. By getting specific very often what can occur is that other issues will also collapse without you actually working on them. Also, as with previous weeks, I found that I was able to clear issues more effectively by working on limiting beliefs. Actually, it never ceases to amaze me how this can fix  all sorts of other areas in your life without you even knowing it! Part of what makes EFT such an elegant solution for creating wellbeing.

By the middle of the week I felt as if I'd  turned some kind of corner. A shift had occurred, although I wasn't sure what specifically. Sometimes I find with EFT that changes occur later and often in a surprising way. Overall, though I felt well this week with  a greater sense of happiness and no joint pain issues - such a relief.

It seems to me that, when it comes to nurturing well being,  EFT is a great self help tool with many applications. In my experience it can also be quite pivotal when  it comes to going from where you are to where you want to be.

We all have challenges to face in our lives. Older women especially may  have to deal with  new challenges brought on by health or marital problems, bereavement, or loss. If you're going through an emotionally  difficult time but need help, then assistance from a professional EFT practitioner may be one of the best investments you'll ever make in your life.

Here's to another week of discovery with EFT.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

Week 3 EFT programme - update

Well here we are another new moon. The clocks have gone forward and, at least for those in the south of England, spring weather has arrived; although we did see some glorious sunshine at the start of the week here in the north east.

So, with spring unfolding,  there lots that's new on the horizon. The end of another week brings me to an update of week 3 of my EFT programme. These are just  a few of my thoughts.

From a health point of view the beginning of the week was a challenging time and I had a lot of fire fighting to do. However, once again when dealing with specific symptoms, I found greater benefit  by working on associated emotions and limiting beliefs.

Tiredness was a particular problem mid-week. However, after a few rounds of tapping, this was successfully shifted; enabling  me to enjoy my last night with the opera chorus and our vibrant performance at the Sage. (Photos on my Facebook page for those who are interested - video of evening to follow.)

By the end of the week recurring  unanswered questions seemed to hamper my progress. However, these were broken down by tackling some limiting beliefs.  I also did some significant work at shifting some really old memories. Such a relief to let go. Enlivened afterwards and mood lifted.

My overall thought for this week is that it pays to be persistent and specific. This is particularly the case when it comes to tackling old memories that still have an emotional  charge. I've  now discovered for myself the real benefits of digging deep into the past and looking at specific situations in order to gain  lasting relief. It's worth saying though that for a lot of significant traumatic childhood and/or other memories assistance from a qualified EFT practitioner may be advisable.

Since starting the programme I have experimented with tapping styles and use of language, which has been interesting and quite liberating. However, at the end of the week, I went back to basics and re-visited the EFT training as taught by Gary Craig (the founder of EFT). As a result a number of things have now clicked into place and I have arrived at a new level of understanding about the nuts and bolts of practise. So, from a professional development perspective it's been an important week.

Overall, the week has ended well and I'm left with a sense of balance and calm. On a final note where ever you are and what ever your weather I hope you have a great new week! 

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

Week 2 Emotional Freedom Technique (EFT) Programme

Those of you who follow me will know that I've just started a 40 day EFT  programme.  I've now  come to the end of week 2. So I thought that I'd share a few of my thoughts and experiences.

I started the week by applying some EFT to a couple of health issues that can be a source of anxiety and frustration. Although the issues were still present by the end of the tapping, I did feel more enlivened and lighter; with no sense of frustration or anxiety.  Also, over the course of the week, I generally felt  more relaxed and calm.

By the middle of the week I started  tapping on limiting beliefs; which is actually quite new for me, as I'd somehow convinced myself that I don't have any! Surprisingly enough I notice more relief from joint pain by addressing the limiting beliefs than by directly  tapping on the specific  issue of joint pain.

Day 6 of this week was particularly busy and I was so tempted to miss out the meditation and tapping and hit my bed but I stuck with it and managed about 20 minutes. Can't say that it was inspiring. However, no matter. What's important is that I did something. I've come to the conclusion that sometimes, as with so much else in life, it's just the  doing it that's important; like brushing your teeth.

Tiredness with joint pain was a feature of the end of the week and I used EFT tapping just to keep me going. Anyone with joint pain has nothing to loose by giving  EFT a go. It's my experince that pain is reduced and sometimes even eliminated. (I've had particularly surprising results at night when nothing else would take the pain away.) However, above and beyond that, the other  benefits seem to be in the reduction of the associated emotions eg frustration, anxiety, low mood.

When it comes to  tiredness I've discovered that  it's worth  getting clear about possible underlying causes. If you're tired due to a broken night's sleep, or a viral illness, then just tapping on the tiredness and associated emotions should give you some relief. However, for a more long term chronic problem it's worth trying to tease out any inner turmoil issues that may be causing exhaustion eg going round and round in circles with a relationship.

When working with symptoms like joint pain and fatigue I find that it's well worth teasing out any associated emotions one by one. And it really does pay off to be honest and persistent with yourself. It's also worth bearing in mind though that, when it comes to dealing with chronic complex issues, you may need the support and guidance of a qualified EFT practitioner.

So, that's the diary for the second week and some insights gleaned. Looking forward to the start of a new week.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

40 day Emotional Freedom Technique (EFT) Programme

I know it sounds a bit biblical but there's nothing religious about the 40 day EFT programme that I started on International Women's Day.

Just finished week 1, so I thought that I would share a few of my thoughts and experiences with you as I went along.

The intention of the programme is to do some EFT and meditation  everyday for 40 days. The amount of time spent is down to me and I don't have to escape to an Ashram in India or live with the Bedouin in the desert! (Although what an adventure that would be!!) I'm keeping a journal, which seems to be the new black when it comes to personal development and I can actually read my writing; which certainly helps if I want to reflect on what's gone on in my mind.

The way I see it the process is a bit like spring cleaning for the mind.  Feels good on so many levels and there's something timely about doing this when winter is retreating and  all  the spring flowers and blossom are out in all their glory.

As I've recently taken early retirement from the nursing profession and am carving a new way forward for the future, I started by clearing out any past memories that no longer serve me. (A big task and likely to be a feature of the entire programme.) Part of the process was also about making  me more grounded in the present.

Days 2 and 3 were all about the need to  let go. The main issues being letting go of any fears about the future, my  need to control  and  working at releasing some prescriptive views held about myself and my abilities. The meditation was focused on finding my true self and aligning with my purpose. As I result I did notice a downturn in my mood and a sense of loss. This might be an indication that some powerful internal shifting had occurred and I was now at a new  level. So I had some fire fighting EFT to do to dissolve some of the intensity of the emotions associated with this.

The rest of the week I did some important relationship work, with immediate benefits noted; which was deeply gratifying. By the end of the week tiredness and some family concerns were upper most and this was associated with some allergic rhinitis which I worked on dissolving.  By the end of the sessions for tiredness and concerns I felt lifted and refreshed.

This is a good time of year to do some internal spade work of the soul. Looking forward to seeing where this week takes me. Watch this space for an update!

eft.danuta.org.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

Emotional Freedom Technique (EFT) and ageing gracefully

What a great start to week 2 of the 2014  Tapping Summit.

Just listened to a really inspirational speaker Dr Pat Carrington who, at 89, remains in clinical practice as a professor of psychiatry in the USA. She is also active in the EFT/energy medicine arena and attributes her ever increasing vitality to a combination of daily meditation and EFT. In fact she describes energy levels which are better now than they were 10-15 years ago!

In her presentation Dr Carrington beautifully described how  a combination of meditation and EFT has enabled her continual growth  and self development; referred to as "the green shoots" of ageing. When asked about her recipe for keeping young the key words were -

• Growth 
• Awareness
• Learning new things

Referring to growth as "the natural law of human beings" for  her meditation has helped with global concerns, whilst EFT has enabled her to focus in on the specifics and her life is a testament to that.

For me there's nothing new agey about EFT. We now have some scientific explanations as to why it works and many respected exponents, like Dr Carrington, lead the way forward with their vitality and wisdom.

EFT has many applications and now I have a clearer view about how it can be used to help with continual growth and positive self development as we age. I've written before about the particular benefits of EFT and women. I say this because traditionally women have been burdened with a multiple layer of concerns and worries that are often locked inside and lay repressed for years. I see it time and time again. For me it's inevitable that this will present itself later as some of kind of dis-ease; be it physical, mental or both. EFT is such a simple and effective mind-body tool that can help shift all this really quickly.

To finish with a quote from Dr Carrington -  "The natural state of ageing is to grow in awareness and not to deteriorate." 

She has also said that "it's never too late". What a great positive thought on which to end.

I've just taken early retirement and this presentation has come at a timely moment in my life when I'm re-evaluating who I am, what I want to do and how I want to do it. With this in mind I  for one will be meditating on this and then using EFT to get to the specifics. Why not join me and thousands of other women around the world as we make positive choices in our lives.

Do let me know if you have found this helpful and if you use EFT and meditation in combination and how it works for you.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

Exciting news about Emotional Freedom Technique

From my point of view when it comes to women's health Emotional Freedom Technique (EFT) and other types of  energy medicine is the way forward for the future.

Those of you who follow me regularly will know that I'm passionate about EFT and  incorporate it into my everyday life. If you're new to the concept,  or would like to know more about this fascinating self help tool, then this website comes recommended.

I'm also excited to tell you all about the forthcoming 6th world tapping summit - due to start on Monday 24th February. It's all on line. It's free and there are some great topics and speakers lined up. I'll be dipping in as and when I can. I urge you to do the same. If  you're looking for self empowering ways to enhance your health and well being then this is a great starting point.

www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.

Emotional Freedom Technique

If you want a way to manage your emotions more effectively then Emotional Freedom Technique (EFT) may be for you.

From a personal perspective I've used EFT for a number of years and don't know what I'd do without it. My only regret is that I hadn't discovered it sooner. Over the years I could have applied it to so many issues. My parents were both Polish refugees from world War 2 and my father was in Auschwitz. So, needless to say, I grew up with a lot of emotional baggage that has taken decades to clear! (Probably still working on it.) Also, at an earlier point in my life, I had 3 children under 3 and what I wouldn't have given for some help with anxiety then. However,  that's life. Still,  better late than never.

I've  previously written about EFT. However, in view of some new reasearch and information that I've recently become aware of,  I've decided to provide a more up to date overview for you. Hope it helps.

What is EFT?

EFT is a meridian energy therapy, which has been developed over the last 20 years. It is sometimes referred to emotional accupuncture without the needles, as it uses the same meridian energy points to influence change in the body. It is a simple yet effective self help therapeutic tool that works surprisingly well as both a first aid measure and for dealing with more long term issues.  EFT is good for stress reduction, as it takes the emotional charge out of a given situation/feeling and can  be used for physical as well as psychological issues in a variety of settings.  It's worth noting that EFT is not a belief system and can work on the most sceptical of individuals.

The actual process of EFT requires the user to identify a given issue, measure it's intensity on a scale of 1-10 and then verbalise and accept the problem. This is then combined with a sequence of tapping around the body at specific meridian points.  This combination approach stimulates the energy system  and with persistence reduces  the emotional intensity of any given feeling.

Does it work?

The simple answer is yes and now we have a wealth of studies that support the efficacy of EFT. More importantly for me there is masses of anecdotal  evidence out there that is a testament to it's effectiveness. Also, on the plus side, EFT  places you in the driver's seat; which in itself is empowering.  For me it's enough to know that it has worked well for me. It is also safe,  does not require expensive equipment, clothing, training and  no animals have been harmed in the development of this therapy.

EFT - the method

To break it down EFT works by -

• Identifying/verbalising a problem
• Tapping on the meridian energy points

There are 2 basic parts to EFT - 

• The Set Up
• The Sequence

The Set Up consists of 2 parts  -

• Affirmation
• Tapping on the side of the hand

The set up is designed to prepare you for tapping along the meridian lines. 

There is no fixed language for the affirmation and it can vary from one teacher to another. However, the basic premise is that the affirmation helps to address any blocking/negative thoughts. So, lets say one is wanting to apply EFT to eliminating pre-interview anxiety, the affirmation might be - "Even though I'm anxious about the interview, I accept myself and how I feel." The affirmation statement needs to be said three times whilst, at the same time,  tapping on the Karate Chop point of the hand. (This is the fleshy part of the outside of either hand between the top of the wrist and the base of the little finger.) 

The Sequence

This is the tapping part of the process. By using the fingertips to tap on the end points of the major energy meridians any negative emotion is softened and released. 

Tapping tips -

• You can tap with either hand - although the dominant hand is commonly used 
• Tap with the fingertips of your index and middle fingers
• Tap 7 times on each of the tapping points
• Most of the tapping points are on either side of the body. It doesn't matter which side are used 

• The Tapping Points (the short cut sequence)

In acupuncture each energy meridian has 2 end points. For EFT  it is only necessary to tap on one end of the meridian to achieve the necessary effect. Below are the meridian points to be tapped on - starting at the eye brow and finishing at the top of the head.

Face and Body Meridian Points 

• At the beginning of the eyebrow, just above and to one side of the nose
• On the bone bordering the outside corner of the eye.
• On the bone under the eye about 1" below the pupil
• On the small area between the bottom of the nose and the top of the lip
• Midway between the point of the chin and the bottom of the lower lip
• The junction where the breastbone and collar bone meet
• Under the armpit at a point on a line with the nipple
• Top of the head

The Reminder Phrase

Whilst tapping on the meridian points it is necessary to articulate a shortened version of the affirmation statement (referred to as the reminder phrase). So, sticking with the pre-interview anxiety issue, the reminder phrase for this might be "anxious about the interview". The reminder phrase will help your unconscious mind keep the disruption pattern going so that it be neutralised by the tapping. 

Subsequent Round Adjustments

In most cases more than one round of EFT will be required to take the charge out of any given issue. To get the best results  in subsequent rounds adjustments may need to be made to both the Set Up Statement and the Affirmation eg "Even though I still have this anxiety, I accept myself and how I feel". 

Affirmation - "Still have this anxiety".

Then, as my EFT teacher Andy Hunt says,  rinse and repeat until the desired outcome is achieved.

Measuring your progress 

In EFT at the outset when an issue is identified it's level of intensity  needs to measured. This is done by ascribing to it a subjective unit of discomfort (SUDs) level 0-10.  Then, as you are progressing through the rounds of tapping, it will be necessary to  assess progress and effectiveness along the way. So, if we go back to our pre-interview anxiety, lets say that the SUDs level is high at around  9. After several rounds of tapping  it should be possible to reduce this to a more manageable figure like 2, or less. 

That my friends is the basics. However,  it's very over-simplified and, if you want to be able to use it for yourself, I would recommend doing further reading. A good starting point might be The EFT manual by Gary Craig. You can find this and other helpful guides in my shop.

On a final note I make no grand claims for EFT. It's certainly  not  a replacement for seeking medical help, when that's appropriate. And it's up to others to say whether it will  make you wealthier, slimmer, more attractive or cure life threatening disease. However, one thing I can say is that  I find it  a great self help therapeutic tool that can complement more conventional treatments and it's quick and easy to incorporate into your every day life.

If you're looking for an EFT professional to help  The Association for the Advancement of Meridian Energy Techniques (AAMET) is a good starting point.

EFT for performers - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.