EFT Intro

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EFT stands for Emotional Freedom Technique(s). Simply put, is it is a way to use acupressure meridian points to block negative psychological affects.

EFT was developed by Gary Craig; it is his 'distillation' of similar therapies, of which there are several.

Although there are others, I like Craig's method because it is simple, easy to learn, and because it has brought me blessed relief from anxiety over the past 2 years.

Having read a little bit about this kind of therapy, under the auspice of "Energy Psychology", I know Mr. Craig skips a crucial procedure in his attempt to make it 'quicker', so I personally add back in what he's taken out. The step Craig skips makes EFT's effects permanent. It is the 'Sore Spot' rub, of which you will read in his manual.

If you'd like to learn more about EFT, Mr. Craig offers a free manual in PDF form at his web site. Reading the EFT manual is highly recommended for participation in this group.

http://www.emofree.com/

Click on the "Order" link near the top of the main page. You don't have to pay for the manual, but Craig wants to send it to your email address, and perhaps his newsletter and some tips. If you don't care to acquire the manual in this manner, let me know, and I'll send it to you privately.

I like sharing EFT with people because it has worked so well for me to relieve anxiety. It is an 'alternative' therapy, which may take an open mind on your part to try. If you're curious, please join the discussion; you may be very glad you did.

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I'd like to open the discussion with a little info about the EFT manual, with the assumption that you don't know anything about EFT, or are very new to it. I'll also provide a bit of background on how I came to use EFT. I'll do my best to explain EFT as I understand it. Should you be knowledgeable about EFT, please feel free to chime right in here.

The free EFT manual pdf from Gary Craig's website is 87 pages long. Most of it is written to enlighten you about the origins of EFT. It's also meant to encourage you to accept the concept of tapping your fingertips on various acupressure meridians on your body in order to relieve largely psychological blocks from your life.

It didn't take me long to 'buy' into EFT as a self-healing tool. It was helpful that my sister is a board certified acupuncturist. Two decades before she graduated from acupuncture school, a good friend of mine successfully practiced shiatsu on me to relieve stress. In the 80s, my in-laws were getting acupuncture to relieve back and shoulder pain - nothing else worked for them, and my m-i-l was a registered nurse with a masters degree in conventional nursing who managed a nursing home. She had access to many doctors, but swore by acupuncture. By the late 90s, acupuncture had cured my 20+ years of suffering from carpal tunnel syndrome. I also had some EMDR done, which is a not too distantly related trauma disassociation therapy.

So, I was more than open to the Chinese principle of chi in the body and the physical effects of that energy. The idea that I could use acupressure for emotional issues was very attractive to me. Finding EFT was like getting a gift that I couldn't wait to try.

When you finally get to the EFT procedural instructions (starting with the Affirmation patterns on the manual's numbered page 21, actual page 29, I believe), it will take you a few 'reads' and several practice sessions before you 'get it down'. I find it easier to have such things demonstrated and explained to me either in person or by video. I was very motivated to learn EFT, though, and I kept practicing. It didn't take too long before I'd memorized the steps.

After I'd been doing EFT on myself about 6 months, a friend purchased all of Gary Craig's video DVDs of lectures and demonstrations, and I watched them several times. I had made EFT work effectively for myself the first week I tried it, without the DVDs. Actually, I found the Craig DVDs a bit diverting, as they introduced material that was then irrelevant to my purpose of using it for myself. I also thought some information on the DVDs was defensive and 'political' on Mr Craig's part, and I found his shortcuts on his own procedural steps confusing and rendered them less effective. I will explain why, later on.

Until you are able to do EFT on yourself so that it has an effect on you, you probably will find it a bit awkward to do, even if you're alone. My first reaction to the tapping procedure was to feel embarrassed that I might be seen doing it. Tapping on your meridian points looks a little obsessive-compulsive, if not silly, to the uninformed observer. Should you get the same impression, please fight the urge to not take it seriously. I have started this group with the intention to share this very useful self-help technique because I know it works. I believe anyone who learns EFT and uses it will be very glad to have found it. It may at first look odd to do it, but the benefits outweigh that fact. Here we are about doing EFT for yourself, and you can do it in private.

As I mentioned, I'd heard about EFT a little over 2 years ago (in 2005). At that time, I taught myself the procedure and began to successfully apply it. I read a good deal of material about EFT and of other 'meridian tapping' therapies on the web, as well as a book written by psychologist Fred Gallo, "Energy Psychology, Explorations at the Interface of Energy, Cognition, Behavior and Health".

[Vic]

Thus I gathered some background information that supported my understanding of EFT. As a result of my personal research, I settled on steps of the EFT procedure that have proven most effective for me.

I am not a health practitioner. I am not an 'expert' or a therapist of any kind. I am just someone lucky enough to have found EFT and have it work for me.


If you intend to join this discussion, please read the EFT manual. I don't want this to be a debate between 'believers vs. non-believers' of alternative therapies such as EFT. I'm not going to put too much effort into defending EFT. I'm here to introduce it to you so you can try it for yourself.

If you don't care to give EFT a good try, or if you are a dyed-in-the-wool skeptic, please don't post here. But if you're ready to discover something that has really helped many people overcome negative thoughts and emotional pain, something that is free to try, and just takes a little practice, then please join in.

-Vic

[Vic]

HOW TO DO EFT

EFT or Emotional Freedom Technique is a form of acupressure that
blocks negative thoughts, feelings, emotions, phobias, etc. It was
developed by Gary Craig http://www.emofree.com/ . It is free to do,
does not hurt you, and it works for me. In fact, I sometimes wonder
how I managed without it. It can remove the anxiety and stress from
your life. It has just occurred to me to try it for 'emotional hunger
pangs'.

EFT combines repetition of a statement about your negative
feeling, phobia, addiction or thought that you wish to be rid of, with
tapping of acupuncture points to block the negative impulse/thought.

EFT is a form of 'energy psychology therapy', distilled from more
complex versions. For info on other energy psychologies:
http://www.energypsychologytherapy.com/

DO EFT when you can take your time. It should take about 5-10 minutes.

STEP ZERO - Assess how you feel about the issue to be handled on a
scale of 1 to 10. Remember that number.

STEP ONE - DETERMINE YOUR STATEMENT OF NEGATIVE THOUGHT / FEELING /
FEAR TO BE BLOCKED

Your statement is the 'verbalization' of what causes your negative
issue. It is a sentence with two parts. The first part is the negative
issue to be blocked, the second part states how you want to feel. The
more specific you can be about the negative issue, the better. The
second part is actually optional, it just reinforces a good feeling. This is called the REMINDER PHRASE.

Here is a typical REMINDER PHRASE:

PART ONE - "Even though I believe that I make poor choices in men
(or women) and can't find a partner who is right for me..." (this is an example)

PART TWO - ... I fully and completely love and accept myself."

Anything negative can be rolled into your REMINDER PHRASE, you can put up to
3 negatives into one phrase using 'and' in between. Use terms
such as, I believe......I think...I feel that...I am
convinced that...I am afraid that...I hate..., etc. in combination
with your negative issue. You want to eliminate such
thinking/believeing/fearing, etc. You can use EFT to end negative
habits, shed stress, and help you think positively, by eliminating
self-doubt.

STEP TWO - RUB YOUR 'SORE SPOT'
As you repeat your REMINDER PHRASE to yourself (aloud is OK, but not
necessary), rub your 'Sore Spot', a lymph gland above your heart , a
few inches above your breast. It is sensitive and somewhat spongy
about 2 inches in diameter.

Repeat your REMINDER PHRASE 3 times as you rub your Sore Spot. This step
prevents "Psychological Reversal". It helps prevent your mind from
'backsliding' into the negative thought or feeling. It is a very
necessary step.

STEP THREE - TAPPING
After rubbing your Sore Spot, begin gently tapping on several points
on your body, as you think/say your REMINDER PHRASE to yourself.

Tap these points 7-10 times while repeating or thinking your REMINDER PHRASE:

1. between your eyebrows, on the brow bone, closer to the start of
your right eyebrow
2. on the bone to outside of your eye socket
3. directly under your eye
4. under your nose (above your upper lip)
5. the front, center of your chin
6. the space in the center of your collar bone
7. under your arm (either), on the fleshy section below the arm pit
8. below your LEFT breast nipple, just above the crease
9. on each finger (either hand) except the ring finger, at the lower
right base of the nail
10. on the side of the hand, the fleshy pad you would use if you did a
'karate chop'

STEP FOUR - THE "NINE GAMUT" PROCEDURE - incorporates eye movements
and diverting your attention to access different parts of your brain
while you tap and think/say your REMINDER PHRASE.

1. Make a fist (either hand) and turn it so your knuckles face upward.
Continue tapping in the 'valley' on the back of your hand between your
pinky and ring finger, thinking your REMINDER PHRASE. While tapping there
(don't count those taps, just keep doing them)...

2. Close your eyes
3. Open your eyes wide
4. Without moving your head, look down quickly to the floor to your right
5. Without moving your head, look down quickly to the floor to your left
6. Roll your eyes clockwise in a full circle
7. Roll your eyes counter-clockwise in a full circle
8. Hum 3 seconds of a song, traditionally, "Happy Birthday (to you)" is used
will do it
9. Count quickly from 1 to 5
10. Hum 3 more seconds of "Happy Birthday (to you)"

STEP FIVE
Repeat all the tapping of STEP THREE, but do not repeat STEP FOUR.

STEP SIX
Now re-assess how you feel about the negative issue in your REMINDER PHRASE.
Typically, you will find your feelings of anxiety related to that
matter greatly reduced.

LATHER, RINSE, REPEAT
Usually, it only takes one session to relieve stress, but for
particularly traumatic or strong issues, it may take 2 or 3
repetitions of all the steps.

If you re-do the steps, add the word 'still' to your REMINDER PHRASE, as in
"Even though I STILL feel anger and resentment towards..."

You will notice you are much calmer regarding your Reminder Phrase issue
after these treatments.

I'd like to hear from people who have tried this. If you can, please share your
REMINDER PHRASES with us, tell us what worked, and what didn't, thanks.