EMOTIONAL FREEDOM TECHNIQUES BASIC RECIPE SHORT CUT Flow Chart 1. TUNE INTO THE PROBLEM 2. DETERMINE THE LEVEL OF DISTRESS ON A 0-10 POINT SCALE 3. THE SET UP Tap the Karate Chop point on the side of the hand while saying 3 times: I deeply and completely accept myself even though I have this problem. (name it. BE SPECIFIC) 4. THE SEQUENCE Tap continuously while repeating the reminder statement. (this problem) Top of Head Eyebrow Side of Eye Under Eye Under nose Under lip Collarbone Under arm 5. RE-EVALUATE Re-evaluate the level of distress and repeat the sequence until distress is below a 3. If your thought has changed, or a different feeling emerges it means that you have discovered a new aspect. Go back to the Set Up and begin again.
INTRODUCTION TO EMOTIONAL FREEDOM TECHNIQUES Nancy Gnecco, M.Ed.,L.P.C., EFT Master, ACEP Diplomat 3 Dunroven Dr. Kennebunk, ME 04043 207-985-3708 www.nancygnecco.com ngnecco@gwi.net Developed by Personal Performance Coach Gary Craig, Emotional Freedom Techniques has been called one of the "power therapies of the next century". It is a quick, painless protocol that applies the ancient principles of acupuncture to present day emotional issues without the invasive use of needles. By having the client stimulate certain energy meridian points while holding in mind the emotional issue which has been causing distress, these emotions, as well as accompanying problematic beliefs and behaviors, can be gently and rapidly shifted and neutralized. With an unprecedented success rate upwards of 85%, EFT is a state-of-the-art shortterm psychotherapeutic technique that is easily learned for personal growth and development, and is easily integrated into the healing practices of social workers, psychotherapists, doctors, chiropractors, massage therapists and other healing practitioners. It is being used by teachers and coaches to facilitate peak performance in academics as well as in sports. At least 5,000 years ago practitioners of Chinese medicine discovered that there are specific energy pathways, or meridians, throughout the body which, when stimulated produce distinct neurological effects that can positively effect physical health. This system of healing, called acupuncture, was largely ignored by Western medicine until fairly recently. It reached acceptance in the mainstream medical community in the 1980 s, and is now so widely accepted that it is covered my many insurance companies. Research has now shown us that stimulating points on these same meridians can influence emotional as well as physical health and well being. EFT has its roots in this ancient healing system. All thoughts and emotions cause electrochemical reactions in the brain. We are designed with a fight or flight mechanism in the amygdala that prepares us in times of danger to either actively address the danger (fight), or retreat from it (flight). These distress signals can be activated in times when there is no real danger by a situation that is similar to the original one, by a memory of the original situation, or by any sensory stimulation that reminds the person of the traumatic event. Holding in mind a thought that triggers this activation while gently stimulating certain electromagnetically sensitive meridian points on the body sends electrochemical signals directly to the brain which can alter the brain s response to the trigger, neutralizing the flight or fight response in times when the perceived danger is not real. Studies using MRIs have shown that stimulating certain acupoints can deactivate the areas of the brain that are involved with the experiences of fear and pain. [K.K.S. Hui et al., Acupuncture Modulates the Limbic System and Sub cortical Gray Structures of the Human Brain: Evidence from MRI Studies in Normal Subjects, Human Brain Mapping 9, no. 1 (2000): 13-25.]
In the book, The Promise Of Energy Psychology, authors Craig, Eden, and Fienstein offer the following explanation for how EFT actually works in the brain. Following is an outline of the known biological sequence that is involved when a typical, threat-based, dysfunctional emotional response has been triggered: 1. A harmless sight, sound, smell, feeling, or thought (the trigger) is recognized by the amygdala, a part of the brain that identifies threat, as being similar to a previous experience that involved physical danger or emotional threat. 2. The amygdala sends impulses to the autonomic nervous system that elicit the fight, flight, or freeze alarm response. Chemicals such as adrenaline, nor adrenaline, and cortisol are released into the bloodstream, causing the heart rate, blood pressure, and other bodily processes to undergo a series of dramatic changes. At the same time, primitive areas of the brain, designed to respond the threat, shape sequence. 3. The physical sensations of the alarm response are experienced as anger like feelings (fight), fear like feelings (flight), or an inability to take action (freeze). And here is an outline of the way we believe energy interventions (like EFT) interrupt the above sequence: 1. The triggering image is brought to mind while physically stimulating a series of acupoints that send impulses directly to the amygdala, which inhibit the alarm response. 2. The impulses also cause a reduction, within the amygdala, of the number of neural connections between the image and the alarm response. 3. After a number of repetitions of number 1, the image can then be brought to mind, or the situation can be experienced directly, without eliciting the alarm response. [Fienstein, Eden, and Craig (2005, Penguin). p.22/23] * THE EFT BASIC RECIPE SHORT CUT IDENTIFY THE MEMORY THAT IS CAUSING THE EMOTIONAL DISTURBANCE. Before tapping it is important to think about the problem, or, even better, write it down (i.e.: The time when...). It is not necessary for the person practicing EFT to believe that it will work. The only things that are required are that the person be able to call the emotion or traumatic incident to mind, focus on it, and do the tapping protocol. When a current event or sensory experience reactivates the original response in the brain it encourages us to make decisions and act in ways that are consistent with the original trauma, but that may no longer be functional in our lives. It is not necessary or even helpful to become overwhelmed with emotion, but we do need to have a measure of the amount of distress experienced in the moment. If the memory has more than one really intense part (aspect) focus on just one to start, and do each aspect separately. This is called the SUDS (Subjective Units of Distress)
DETERMINE THE INTENSITY OF EMOTION GETTING THE SUDS (SUBJECTIVE UNITS OF DISTRESS) Using a scale of 0 to 10, with 0 being no distress at all, and 10 being the most distress possible, rate the degree of distress at this moment. "If you were to measure the amount of distress that you are feeling right now on a scale of 0-10, with 10 being the most amount of distress you could possibly feel and 0 being neutral, where would you be on that scale?" Psychological Reversal THE SETUP It is quite possible that some - often unconscious - part of a person will resist healing or releasing the emotional charge to a trauma or distressing event, thus creating emotional blocks that prevent EFT from working. These blocks are called Psychological Reversals, and they constitute one of the most important concepts in EFT. Psychological Reversal creates a state of being which prevents an otherwise successful treatment from working due, it is believed, to a literal reversal in the body s polarity and direction of the flow of energy through body's meridians. When this happens, the person automatically goes into a state of self-sabotage. Psychological Reversal does not refer to the presence of a problem. It is literally an energetic BLOCK that prevents the person from getting better. When severe and chronic, Psychological Reversal leads to extreme self-sabotage, often building a path toward self-destruction through addictions, depression, chronic pain, or illness. Psychological Reversal can effect any emotional problem, but the incidence of it is highest with addictions where the will, or control over oneself, is limited, and the choices made are negative ones. In fact, virtually all addicts suffer from psychological reversal. An extreme example is the patient with throat cancer who has a tracheotomy, but still insists on smoking, and will go so far as to smoke the cigarette through the opening that has been cut in the throat. Even with total awareness of what is being done, the patient feels compelled to continue the destructive behavior, and, in fact, feels totally helpless to stop it. The following is a list of some common symptoms of psychological reversal that might be encountered in daily life self-sabotage destructive behaviors negative thoughts chronic physical conditions that won't heal reversal of concepts such as "left and right" fear of success victim mentality obsessive compulsive behaviors addictions to substances behavioral addictions defeatism hopelessness In EFT we automatically correct for psychological reversal before beginning treatment. If one is not in a state of Psychological Reversal no harm will be done by this simple correction. If it is present the following protocol will usually correct it.
To Correct Psychological Reversal THE SET UP 1) Tap the PR spot ( Karate Chop Spot) which is located on the outside edge of the hand at the point of impact if one were to do a karate chop. Use 4 fingers of the opposite hand to tap the Karate Chop Point. 2) Repeat this statement 3 times while tapping: "I deeply and profoundly accept myself even though I have this problem." (Name the problem, being as specific as possible.) 3) Check for, and record SUDS (INTENSITY) 4) Begin tapping sequence. We have found that an induced attitude of self-acceptance, combined with tapping the correct meridian point can correct Psychological Reversal, so the words are important. One does not, however, have to believe the statement of self-acceptance in order for the correction to work. It is very important to be as specific as possible in naming the problem. For example, "I deeply and profoundly accept myself even though I have this anxiety., will be less effective than a statement such as, I deeply and profoundly accept myself even though I am feeling anxious about meeting with my boss. Remember, the tapping sequence won t work unless the psychological reversal is corrected, so we do it every time even though it is actually only present about 30% of the time. THE SEQUENCE The actual tapping protocol begins with the Sequence (SQ) that refers to tapping points on the body. People generally do their own tapping, although the tapping may be done by another person. For example, a mother might tap for a young child, a nurse for an invalid, an EFT practitioner for a client. Tapping can be firm or gentle, the only caution being that one should not tap hard enough to hurt or bruise. While tapping is preferred, many people have had results rubbing, holding, or even imagining the tapping. While tapping, it is necessary to have the mind tuned in to the problem so that the energy disruption is activated. Therefore, one must create a reminder phrase that is usually part of the set up statement. For example if the problem is the argument I had with my boss, the reminder phrase might be, the argument or this anger at my boss, or feelings from the argument. It is important that the set up statement and the reminder phrase be as specific as possible in order to achieve the greatest success.
The Tapping Sequence: While thinking about the problem tap the following locations repeating the reminder phrase at each point. Top of head Inside eyebrow Side of the eye Under the eye Under the nose Under bottom lip Collarbone Under the arm CHECKING YOUR WORK Often one round of EFT will resolve a problem. If, however, there has been a significant drop in the level of intensity, but there is still some emotional turmoil remaining one can repeat the above protocol. If the difficult emotion is below a 3 on the SUDS scale revisit the memory and literally try to get the distress back. It is helpful to pay attention to what one is thinking to determine whether or not another aspect has appeared. Emotional Freedom Technique will not create any new emotional problems. The tapping might, however, bring repressed memories to the surface, put someone in touch with feelings that have been hidden, or aspects of the problem that have been unconscious. If this happens, remember that each aspect, each new memory, each emotion can be treated with Emotional Freedom Techniques in exactly the same way. ASPECTS Sometimes when treatment seems to stall it is because one has started to think about a different aspect or part of the problem. When there are many aspects to a problem, as there usually are with traumatic memories, complex phobias, chronic conditions, and serious illness one may not experience relief until all aspects are reduced to a SUDS of zero. This may take several rounds of EFT, and if this is the case, it is wise to consult an EFT practitioner for assistance. It is often difficult to track our own aspects. We often don t even realize that we have moved from the original thought. Tracking aspects, and doing the detective work to root out core issues is the therapeutic art of an EFT practitioner. Most problems have many parts to them, and these pieces, or aspects, often reveal themselves during treatment. For example, Mary was recently working with a traumatic automobile accident memory. After successfully getting her SUDS down to 3, it suddenly went up again. The EFT practitioner asked her what she was thinking about now. Even though originally she had attuned to the general thought of "the car crash", as treatment progressed her thoughts became more specific, and each specific thought needed to be treated. Instead of the original trauma memory of being aware that the crash was inevitable, she had now started to think about the moment of impact - a different aspect from the actual crash then she remembered the flashing lights of the emergency vehicles, the smell of burning rubber, the examination by the EMTs, being questioned by the police, and finally her husband s arrival at the scene of the accident. Each new aspect needed to be treated with EFT before she achieved therapeutically complete results. Each of these aspects qualifies as a separate thought and therefore a separate pattern of disruption in her energy meridians.
Important note from Gary Craig: While EFT has produced remarkable clinical results, it must still be considered to be in the experimental stage and thus practitioners and the public must take complete responsibility for their use of it. Further, Gary Craig is not a licensed health professional and offers EFT as an ordained minister and as a personal performance coach. Please consult qualified health practitioners regarding your use of EFT. Free download of the official EFT Manual is available at http://www.emofree.com/downloadeftmanual.asp For further information on EFT please go to the official EFT website: www.emofree.com Reference: The Promise of Energy Psychology: Revolutionary Tools For Dramatic Personal Change, David Feinstein, Donna Eden, and Gary Craig (Copyright 2005, Penguin Books Ltd., NY, NY)