EFT – Emotional Freedom Technique

Complete Guide and How to Use It

Emotional Freedom Technique (EFT), also known as “tapping,” is a simple yet highly effective method for relieving stress, negative emotions, and subconscious blocks. It combines principles of traditional Chinese medicine with modern psychology and is becoming increasingly popular as an alternative approach to addressing emotional and psychological issues.

How EFT Works?

EFT operates on the principles of acupressure and energy psychology. It assumes that negative emotions arise due to energy blockages in the body. By tapping on specific meridian points (similar to acupuncture), these blockages are released, leading to immediate emotional and psychological improvement.

Research suggests that EFT helps reduce cortisol levels (the stress hormone) and activates the parasympathetic nervous system, resulting in overall relaxation.

Benefits of EFT

✅ Reduces stress and anxiety
✅ Boosts self-confidence and eliminates negative beliefs
✅ Helps with depression, fear, and phobias
✅ Improves physical health (reducing pain, strengthening the immune system)
✅ Reprograms the subconscious mind for various areas of life
✅ Removes traumatic experiences and emotional blocks

EFT can be used for success and abundance, improving health, relationships, self-esteem, creativity and personal growth.

Basic Steps of EFT Technique

1. Identifying the Issue

First, clarify what issue you want to address. It could be fear, stress, negative beliefs, physical pain, relationship problems, or another aspect of life.

➡️ Example: “I am afraid of failure in business.”

➡️ Rate the intensity of the emotion on a scale from 0 to 10 (where 0 = no emotion and 10 = extremely intense emotion).

2. Creating the Setup Statement

This phrase helps you connect with the problem while supporting self-acceptance.

➡️ Structure:
“Even though I feel [negative emotion], I completely and deeply accept myself.”

➡️ Example:
“Even though I feel fear of failure, I completely and deeply accept myself.”

3. Tapping on Meridian Points

Use fingertips (2-3 fingers) and gently tap each point 5 – 7 times, while repeating your setup statement or simply naming your issue.

EFT Tapping Points Order:

Karate Chop Point – outer edge of the palm below the pinky
Eyebrow – inner edge of the eyebrow near the nose
Side of the Eye – outer corner of the eye
Under the Eye – center under the eyes on the cheekbone
Under the Nose – between the nose and upper lip
Chin – center under the lower lip
Collarbone – where the collarbones meet under the throat
Under the Arm – about 10 cm below the armpit
Top of the Head – center of the top of the head

➡️ How to Structure Your EFT Tapping Rounds:

EFT typically consists of two rounds. In the first round, we acknowledge and release negative beliefs and emotional blocks, and in the second round, we replace them with positive affirmations to reprogram the mind.

➡ Example of the first round (releasing blocks):

“I feel fear of failure.”
“I worry that I am not good enough.”
“I feel like I don’t have what it takes to succeed.”

➡ Example of the second round (positive affirmations):

“Maybe I don’t have to be perfect to succeed.”
“I allow myself to be confident and trust myself.”
“I am enough just as I am.”

EFT for Stress Relief and Confidence Boost

(This three-round EFT tapping script helps release stress, cultivate inner peace, and build unshakable confidence.)

🟢 Round 1 – Releasing Stress and Tension

👉 Tap on each point while saying the following statements:

Karate chop (side of the hand): “Even though stress sometimes takes over, I am willing to feel better.”
Eyebrow: “This stress is exhausting me.”
Side of the eye: “I feel tension in my body and mind.”
Under the eye: “I feel like I’ll never catch up with everything I need to do.”
Under the nose: “This stress keeps me on edge.”
Chin: “It’s all just too much.”
Collarbone: “I feel like I always have something to deal with.”
Under the arm: “But what if I allow myself to relax?”
Top of the head: “Maybe I can feel better right now.”

🟢 Round 2 – Boosting Confidence and Inner Peace

👉 Tap on each point while saying positive affirmations:

Karate chop: “I am capable of handling anything that comes my way.”
Eyebrow: “I feel my body relaxing.”
Side of the eye: “I am calm and centered.”
Under the eye: “I know I can handle everything with ease.”
Under the nose: “I am strong enough for whatever lies ahead.”
Chin: “Confidence comes naturally to me.”
Collarbone: “I am safe and feel strong.”
Under the arm: “I allow myself to trust in my abilities.”
Top of the head: “I am calm, confident, and ready to succeed.”

🟢 Round 3 – Anchoring Relaxation and Positive Energy

👉 Tap while visualizing yourself as calm, confident, and relaxed:

Karate chop: “I see myself as a balanced and strong individual.”
Eyebrow: “I feel inner peace and harmony.”
Side of the eye: “I am confident in every situation.”
Under the eye: “My thoughts are clear and positive.”
Under the nose: “I am enough just as I am.”
Chin: “My life is balanced and filled with joy.”
Collarbone: “Every day, I feel more confident and at peace.”
Under the arm: “I allow myself to feel good and trust myself.”
Top of the head: “I am grateful for my strength, confidence, and peace.”

4. Evaluating the Result

After one round of EFT, reassess the intensity of the emotion from 0 to 10. If it has not decreased enough, repeat additional rounds, slightly adjusting affirmations.

➡️ Example: “Even though I still feel some fear, I choose to release it.”

➡️ Continue until the intensity of the emotion is reduced to 0 – 2.

My Practical Experience with EFT

When practicing EFT, I have adopted a simple but effective approach that helps me focus better and deeply feel the process. Instead of long phrases, I use just two simple sentences:

The first sentence serves as my “setup statement” and focuses on the present problem or block, for example:
“Even though I feel tension inside me, I accept myself just as I am.”
The second sentence is a positive affirmation that helps to change my inner state:
“I choose inner peace here and now.”

I repeat the setup statement 3 times on the Karate Chop point while gently tapping. On the other 8 meridian points, I then use the positive affirmation, softly repeating it while tapping.

This approach allows me to focus more easily and deeply feel the change within myself. Between rounds, I take a deep breath in through my nose and exhale slowly through my mouth, which helps me relax more and better anchor positive energy.

This method is commonly used in practice, and many people adapt EFT to their own needs and feelings because the technique is very flexible. The most important thing is to follow your own intuition and what works best for you.

How Often to Use EFT?

✅ Every morning or before bed to support positive thinking.
✅ Before stressful situations (e.g., job interview, important decision).
✅ Whenever you feel stress or a negative emotion.

Results can appear immediately, but in the case of deeply ingrained beliefs, it is essential to practice the technique regularly for 2 – 3 weeks.

Examples of EFT for Different Situations

🔹 For Confidence:

“Even though I doubt myself, I deeply accept myself.”
“I am good enough and deserve success.”

🔹 For Wealth and Abundance:

“Even though I believe making money is difficult, I choose to trust in abundance.”
“I open myself to new opportunities for financial freedom.”

🔹 For Health and Physical Well-being:

“Even though I am experiencing pain, I allow myself to feel better.”
“My body heals naturally and effectively.”

🔹 For Relationships and Love:

“Even though I fear opening up to love, I deeply accept myself.”
“I am worthy of amazing relationships and allow myself to love and be loved.”

Summary

EFT (Emotional Freedom Technique) is a universal method for removing emotional blocks, boosting confidence, and reprogramming the mind for various areas of life. It works by gently tapping on meridian points on the body while repeating affirmations targeting a specific issue.

When practiced regularly, EFT can help reduce stress, change negative beliefs, and support positive thinking in every area of life. Try it today and see how your inner world transforms!