EFT- Emotional Freedom Technique

I want to introduce you to… or remind you of… EFT. I post this technique as one of many assisting tools that can lead you along the path of personal freedom. I know it has helped me, so I share this with you too.

EFT was developed by Gary Craig. It was adapted from Though Field Therapy and is based on the theory that the cause of all negative emotion are rooted in disruptions to the body’s energy system. Therefore, EFT is used to neutralized and clear negative emotional patterns, thus, restoring balance. It is simple to understand, easy to use, and is found to be highly effective by many.

EFT involves using the Set Up, The Sequence and The Gamut.  You don’t have to understand the details about how it works for it to work on you. You just need to do it and see for yourself. To give you an idea of how well it works, it has been used with a high degree of effectiveness on people suffering from Post Traumatic Stress Disorder. If people with PTSD can find relief and recovery, than I figure…. it’s worth a try.

IMPORTANT- Even though many perform EFT on themselves without difficulty, there are some circumstances when the emotional charge is so intense because of surrounding traumatic events and issues, that the use of a trained and skilled facilitator is advised. If you are in crisis now and need an emergency number for immediate help, please refer to my resource page for crisis hotlines.

Here is the EFT technique.  (Images created by Sage for Ascension Healing Therapies)

Pick an emotion or issue to be cleared. An example of an emotion could be anxiety, fear, sadness or anger. An example of an issue could be weight gain or loss, impotence, a memory of a traumatic event, or some habit or addiction you are having trouble with. Any emotion or event you wish to be neutralized.

After selecting an emotion or issue, while focusing on it, check intensity level. (0 to 10) You just have to acknowledge how traumatic this emotion or issue is for you. This is an important step. You will use this later.


Choose which one you want to use for this part – the hand to tap on the “karate chop” point OR both “sore spots” to rub.

While tapping “Karate chop” point or rubbing “sore spots”, say 3 times – while focusing on the issue, “Even though I have this _______________, I deeply and completely love and accept myself.”


As you tap each of the following points, repeat, “Even though I have this ______________,  I deeply and completely love and accept myself. (Tap each point 3-5 times from top of head down and ending with the “karate chop” point on hand)

The Sequence

  • Top of Head
  • Inner corner of Eyebrow
  • Outer corner of Eyebrow
  • Under Eye
  • Beneath Nose
  • Beneath Lower Lip
  • Collar Bone
  • Under Arm (Side of Chest)
  • Side of Thumb
  • Side of Index Finger
  • Side of Middle Finger
  • Side of Baby Finger
  • “Karate Chop” Point







Perform the nine actions while tapping the Gamut point. (This resets the brain)

  1.  Eyes open
  2.  Eyes closed
  3.  With head forward, eyes    down to the right
  4.  With head forward, eyes down to the left
  5.  Roll eyes in a circle
  6.  Roll eyes the opposite way
  7.  Hum a song for 5 seconds
  8.  Count 1 to 5
  9.  Hum a song for 5 seconds


Go back to #2 and repeat again.


When you have completed these four steps, check intensity level again. (0 to 10) If emotional charge is still present, you may start again at the beginning until negative feelings dissipate. You can say, “Even though I still have this ____________, I deeply and completely love and accept myself.”

It is possible for it to work after one try. More stubborn issues may take several repeats or take deeper cuts at the emotion or issue until root cause is accessed.  After you have completed the process by stating the negative emotions you chose to work on, you can also use “The Sequence” to introduce positive statements. I will explain this further, later in this article.

Below, is an example of how “The Sequence” could be done. There are other ways too. This is just the way I learned it. What is most important is to focus on the upsetting emotion, event or issue while tapping…. and, of course, to actually do the EFT tapping in the first place if you intend the negative energy to clear.

Example of #2. The Sequence:

Rubbing sore spots, “Even though I feel this anxiety, I deeply and completely love and accept myself.” (3 times)

Tapping top of head- “Even though I have this anxiety, I deeply and completely love and accept myself.” (3 times)

Tapping inner eyebrow- “Even though I am fearful, I deeply and completely love and accept myself.” (3 times)

Tapping outer eyebrow- “Even though I’m scared, I deeply and completely love and accept myself.” (3 times)

Tapping under eye- “….this fear….” (3 times)

Tapping under nose- “….this anxiety…..” (3 times)

Tapping below lower lip- “….this pain…..” (3 times)

Tapping both collar bones- “…..this distress…..” (3 times)

Tapping under arm- “…… even though I have this fear…..” (3 times)

Tapping side of thumb- “….this fear…. “(3 times)

Tapping side of index finger- “….this pain…. “(3 times)

Tapping side of middle finger- “…..this anxiety….” (3 times)

Tapping side of baby finger- “…. this distress…. “(3 times)

Tapping “karate chop” point- “Even though I have this anxiety, I deeply and completely love and accept myself.” (3 times)

Then… #3. “The 9 Gamut”  Continue to use sentence, “Even though I have this ____________, I deeply and completely love and accept myself.”

Then…#4.  Repeat #2. “The Sequence” again.  If you notice a vast improvement at this point, instead of focusing on the negative emotion, event or issue, you can insert a positive affirmation. For example: I will go back to “The Sequence” and while tapping on each point from top of the head to “karate chop” on hand, I will say, “I choose peace… I choose calm…. I choose freedom… I choose bliss…. I choose forgiveness….. I choose LOVE….” (Continuing to insert what is desired and appropriate for the goal of shifting fear to peacefulness)

May you be restored to the wholeness that you already are!

5 thoughts on “EFT- Emotional Freedom Technique

  1. Thanks for this! I went form a 3 (not so good) to a 10 (great) in just one tapping session, I really feel that the Gamut point makes a huge difference! Keep up the good work!

    • Actually your numbers are reversed….if you pursue other issues just consider 10 as the most intense pain etc….and 1 as little if no pain etc. It is good to hear of techniques working for you.


  2. This new to me. I am trying this. I am a battered child. I have known this for a long time. However, never owned it until now. I keep punishing myself!!!! I look at life as a barttered child would ! Always in a negative way.

    • Results could vary from subtle to dramatic, but you will notice small changes if not big ones. Make sure you include the words, “Even though I punish myself…” and also, “Even though I am negative, I deeply love and appreciate myself.” Keep tapping. This is powerfully used with those with PTSD. Best wishes, Nat. Thanks for sharing.

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