Pick a specific event/experience that is upsetting you. Give the experience a
number from 0 - 10, where you feel nothing at 0 and the most distress at 10.

Create your set-up statement by repeating, "Even though I have this, name of your experience here, I deeply and completely accept myself." For example, "Even though I have this fight with my boss experience, I completely accept myself. Repeat your set up statement 3 times while you tap the karate chop point on your hand.

Continue to repeat just the name of your set up statement fight with my boss as
you tap with your pointer and middle fingers on the following points:

2. Eye Brow (the beginning of your eye brow)

3. Side Eye (at the outside corner of either eye on the bony part)

4. Under Eye (directly underneath your eye on the bony part - not touching any part of the eye)

5. Under Nose (under your nose but above your top lip)

6. Under Lip (under the bottom of your lower lip)

7. Under Collar Bone (moving toward your throat just below the end of that bump of your collarbone- either side)

8. Underarm (at the bottom of your armpit)

And again the Karate Chop (side of your hand below the bottom of the
pinky finger knuckle on the side of your hand)

If you are still have some distress, tap on the gamut point. The gamut point is located on the back of either hand between the base of the pinky and ring finger just below the knuckles (see diagram lower left). As you are tapping on this point focus in on the problem by saying your set up statement, "fight with my boss" and keeping your head pointed forward, close your eyes, then open them and look down to the floor and slowly roll your eyes up to the ceiling while still tapping on the gamut point.

 

 

 

 

 

 

 

Now see how you feel. Is the event less intense? If not, do another round or two and tune in again to see how you feel. To be most successful with EFT you must be persistent, especially if you are dealing with a challenge that has many layers and aspects. Some challenges will vanish in minutes while others will require several days as you uncover various feelings and memories connected to your problem.

Here are a few tips on getting the most from the introductory version of the emotional freedom technique.
 
EFT works most effectively when focusing on a specific issue. Let's say you wanted to improve your ability to speak well in front of people, but the thought of doing so terrifies you. In using EFT for this problem you might be tempted to use the following statement: "Even though I'm terrified to give speeches, I accept myself deeply and completely." This might do the trick, but if no relief were experienced after doing say 3 rounds, you may need to be more specific and approach the problem from a different angle.

Identify what you are feeling when speaking to the public. Is it, that people may think you are stupid or don't know what you're talking about? Are you afraid you'll forget what you have to say? Does giving a speech remind you of a time when you felt completely defenseless or unprepared? Was there an experienced of being called on in class and being humiliated by the teacher or students when you didn't know the answer to a question?

Explore the feelings and thoughts that come regarding the issue and write them down. These are the some of the aspects that make up your fear of public speaking. Use EFT on each aspect and you will surely see a difference in how you feel about public peaking. EFT will not, of course, replace the need to learn public speaking skills if you require them, but you will have gotten rid of the anxiety and phobia that giving a speech may produce. With the fear out of the way, now you will be able to speak with more confidence.

Often newcomers to EFT switch to other aspects of a problem while performing the tapping sequence and find their level of distress not reducing significantly. In such cases, persistence is needed in identifying and clearing each of the related aspects. As I said earlier, EFT is simple to learn and use, but like anything else you need a little practice to get better at it. Also, sometimes it helps to work with a coach, practitioner or friend to help you gain a wider perspective on an issue. Though I am very skilled in using EFT for my personal challenges, I sometimes like the support and objectivity of a coach to assist me in my breakthroughs.

DISCLAIMER: The information presented here is for educational purposes only and is not meant to take the place of your physician or therapist.   The Emotional Freedom Technique (EFT) is gentle and easy to use, and has to date yielded remarkable results for relieving emotional and physical distress. While there have been no distressing side effects reported to my knowledge, this does not mean that you will not discover side effects for yourself. IF YOU INTEND TO USE THESE TECHNIQUES, YOU MUST AGREE TO TAKE FULL REPONSIBILITY FOR YOURSELF AND OTHERS WHILE APPLYING THESE TECHNIQUES. You may wish to consult a trained EFT practitioner. If you continue reading through this page and apply these techniques, you are agreeing to take full responsibility for yourself and others when applying the EFT technique, and shall neither hold Gary Craig, myself nor anyone else associated with EFT responsible for any adverse side effects or outcomes. EFT will not do everything for everyone and thus is not a cure all.