EFT Therapy | Tapping Sequences
EFT Therapy can be used for a variety of issues, but one of the most common reasons people turn to " tapping " is anxiety. So, we wanted to provide you with a basic sequence that you can start using right away.
First of all, though, we want to explain how the tapping sequence works.
How The Tapping Sequences Work?
- The first step is to determine which problem or issue that you would like to focus on. It might be a general anxiety disorder or a specific issue or event that causes anxiety.
- Think about that situation or issue and consider how it makes you feel right now. Rate your anxiety is intensity level on a scale of one to 10, ten is the highest and one, of course, is the lowest.
- Now, you will need to create a statement to set you up. This should acknowledge the issue you wish to deal with and an affirmation. For example – even though I am anxious about my appraisal, I accept myself wholly and completely.
- The first point you will tap is the karate chop (the small intestine), you will find this opposite your thumb on your hand’s outer edge. You can consult the map we linked you to above. Use two fingers to tap the point as you repeat your statement out loud. Take a deep breath after you have made your statement three times.
It really is as simple as that.
To ensure your technique is correct, we have some additional tips for you to consider.
Additional Tips To Consider
- Your pressure should be gentle, but firm. Think about how you would check fruit to see if its ripe. Or, how you drum your fingers on your desk.
- You can use four fingers or two to carry out your EFT Therapy sequence. Generally, one would use all four for wider areas like the collarbone, underarm, and the head. However, two is sufficient for other areas, such as your eyes.
- Ensure that you are tapping using your actual fingertips. This isn’t a job for your fingernails.
- You should start at the top with your tapping and work your way down. You can circle back to the top of your head to complete your tapping loop.
- Every point should receive at least five taps.
Other points that will complete your sequence.
- Head (the governing vessel) – at the very center at the top of your head, it’s the crown you tap. This is where four fingers are perfect.
- Eyebrow (the bladder) – close to the bridge of your nose, you can use just two fingers on your eyebrows inner edges.
- Side Eye – (the gallbladder) this is another job for two fingers, and you’ll need to be gentle to ensure you don’t poke your fingers in your eye. It’s the firm area between your temple and eye that you are looking for.
- Under Eye (the stomach) – it’s the firmer area beneath your area, where it meets your cheekbone. Again, this is a two-finger point and your fingers should be in line with your pupil.
- Under Nose (the governing vessel) – look for the point between your upper lip and the bottom of your nose – apply two fingers.
- Chin (the central vessel) – beneath the point you just left, between your chin and your lower lip.
- Collarbone (the kidney) – use four fingers here to tap beneath your collarbone hard ridge.
- Underarm (the spleen) – this is another spot to use four fingers and you will find it around four inches below your armpit on your side.
- Head – and finish the sequence.
Remember to repeat your issue as you tap each point. Once you have finished, you should take another deep breath. Once you’ve completed the entire sequence you can shift your focus back to the issue at hand.
Think about how intense your anxiety is and rate it again using the same scale as before.
If you are rating it higher than a two, then you should follow the tapping sequence again. You should continue tapping until you have relieved the anxiety completely. If you need to change your statement to reflect a repeat of the sequence, you can do so.
Now that you have dealt with your immediate anxiety, you can start to focus on instilling positive emotions and feelings.
It’s important to note that this is not the same as positive thinking. This isn’t an attempt to obscure the stress through affirmations.
Instead, this is about confronting the negative feelings that your anxiety is causing.
It’s about completely accepting yourself and the emotions you are experiencing. You are transforming those negative vibrations into more positive ones.
This is why EFT Therapy is more effective than the idea of thinking positively.
While positive thinking has its own benefits, tapping is tapping into your energy and tuning positivity into your body.
You are literally changing your energy.
EFT Therapy Process
Essentially, the entire EFT Therapy process can be broken down into just five, simple steps.
- 1Identifying the issue – In EFT Therapy as noted above, it might be a specific issue or a general one, but it’s vital that you identify the issue to start with. Your outcome will be far greater if you focus on just one issue at a time.
- 2Testing the intensity – once the problem is identified you must take a moment to determine what level of intensity your anxiety, pain or discomfort is at. This is simply a way for you to monitor the progress of your EFT Therapy. If you start at a 10 and one sequence drops you to a five, then you will know you’ve improved by 50%.
- 3Setting it up – before you start tapping, you need a setup phrase or statement that acknowledges your issues and establishes that you accept yourself no matter what. The statement must address your own issues, it’s the only way for you to relieve the stress and distress.
- 4 The tapping sequence – you can use the one above as an example or at least use this as a starting point. While there are 12 meridians, typical sequences focus on just the nine that we mentioned above.
- 5Retesting the intensity – once the sequence is finished, you can retest the intensity of your discomfort to determine how effective the tapping sequence has been. Again, if you don’t reach zero after the first session, you can repeat the tapping sequence until you do.
EFT Therapy: Final Thoughts
Ultimately, science shows that EFT therapy is an effective treatment for a number of issues.
It has been used to great effect for war veterans who have returned with PTSD, as well as people who suffer from anxiety, insomnia, depression, and physical pain.
There are plenty of success stories to look at, but research still continues to investigate what else EFT therapy can be used for.
So, if you have any of these issues and you wish to seek relief, you may want to use EFT therapy as an alternative course of treatment.
That doesn’t mean that you should give up on a treatment course recommended by your doctor, this is simply something that you can use in conjunction with the traditional treatments your doctor has prescribed.
Additionally, if you do want to embark on this therapy course, you should speak to your doctor to ensure you don’t worsen your symptoms or any existing injuries that you may have.
Your doctor may react with skepticism, but as you have seen above, there is plenty of evidence that EFT Therapy is effective.
You don’t need their blessing to do so, you just want to make sure that you won’t exacerbate any current symptoms or injuries.
Alternatively, you may find that your doctor is incredibly supportive of this technique. As we have discussed, it’s a popular treatment course for PTSD sufferers.
Again, EFT Therapy is something that you can learn to do yourself. You can do it at home or at work, and you don’t need to pay a professional practitioner to do it for you.
In addition to the information that we have provided you with above, you can also find a plethora of resources online, including video tutorials that will guide you through sequences that will help you address your specific issue(s).
There is nothing standing between you and emotional freedom, except that is… for learning how to practice ( EFT Therapy ) Emotional Freedom Techniques yourself.