Riverside Healing Arts Center - How to EFT
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I. CHOOSE AN ISSUE TO WORK ON
We begin by choosing the issue that we want to work on. The issue is one that generates a feeling of discomfort that we would like to neutralize. It could be a specific negative emotion (fear of flying, paralyzing grief after a breakup) or a pattern of activity or belief that holds you back (procrastination or “that’s just how I am”). Perhaps it is a current situation or a memory or simply an image that disturbs you in some way. Many physical issues have an emotional component that is connected to the problem (stress induced shoulder tension) or an emotion in response to the problem (I’m so angry that I have this illness). Gary Craig suggests tapping on anything that is limiting your ability to be at peace in this moment.
II. RATE THE DISCOMFORT (SUDs)
Tune in to your issue and give it a Subjective Units of Distress (SUDs) rating: on a scale of 0 to 10, where zero is “no problem, I feel fine; this issue doesn’t even interest me anymore, “ and 10 is “over the top”, how intense does your issue feel to you? Write down your issue and the SUDs rating that you just gave it. That will give you an interesting history of change to look at later.
The setup is a statement that acknowledges the issue and simultaneously affirms self-acceptance in spite of it. The basic formula for an EFT setup is:
Even though I (STATE YOUR ISSUE HERE), I deeply and completely accept myself.
We repeat the setup statement while tapping lightly on the Karate Chop (KC) point on the side of the hand or while rubbing the Sore Chest Spot (SCS). I prefer the Sore Chest Spot but many people feel more comfortable with the Karate Chop point. Repeat the setup 3 times while tapping KC or rubbing SCS, all the while tuning in to your issue.
Even though I have this debilitating fear of winter driving, I deeply and completely accept myself.
When you finish a round of tapping, take a deep breath, focus on the issue and again rate how you feel. Has anything shifted? Did anything other thoughts, sensations, images, memories, emotions come up as you tapped?
Repeat the tapping round as necessary, using the “still remaining problem” to achieve a SUDs rating of 0. You will know you are there when:
VI. WHAT TO DO WHEN THE BASIC SEQUENCE IS NOT ENOUGH
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