EFT -- Emotional Freedom Technique: Basics

Before continuing and using the EFT technique on yourself or others, you must read and agree to the following:


DISCLAIMER: EFT is gentle and easy to use, and has to date yielded remarkable results for relieving emotional and physical distress. While there have been no distressing side effects reported to my knowledge, this does not mean that you will not discover side effects for yourself. IF YOU INTEND TO USE THESE TECHNIQUES, YOU MUST AGREE TO TAKE FULL REPONSIBILITY FOR YOURSELF AND OTHERS WHILE APPLYING THESE TECHNIQUES. If you continue reading through this  page and apply these techniques, you are agreeing to take full responsibility for yourself and others when applying the EFT technique, and shall neither hold Gary Craig, Linda Nyberg, Tom Masbaum nor anyone else associated with EFT responsible for any adverse side effects or outcomes.


If you agree to the above disclaimer, you may continue on to The Basic Recipe.

Note: Please be sure to keep your body well hydrated. Emotional Freedom Techniques and other energy therapies work with the electricity of your body, and water conducts electricity.

The Basic Recipe of EFT*

STEP 1: Choose a problem to work on.

STEP 2: Rate your anxiety or discomfort. Decide how much it bothers you on a scale of 0-10 (where 0=no distress and 10=highest level of discomfort) when you think about it right now. (How anxious are you? How uncomfortable do you feel?)

STEP 3: Perform the Set-Up as follows:

The Set-Up : While tapping on the Karate Chop Point , name your problem you have chosen to work on, followed by an affirmation of yourself. Below are a number of choices and examples of possible.

Affirmation Statements :

"Even though I have this anxiety about next week's audition, I deeply and completely accept myself."

"Even though I'm worried about my speech next week, I deeply and completely accept myself."

"Even though I have this strong craving for chocolate, I completely love and accept myself."

So while you are tapping on this Karate Chop Point, state your affirmation out loud 3 times

After you have completed this step, choose an easy, short Reminder Phrase that would represent the problem you want to work on, such as " this anxiety problem " or " my chocolate cravings ."

STEP 4: TAP the stress-relief POINTS as shown below. As you tap on each point in sequence, state your Reminder Phrase , such as "my anxiety about my audition" or "my craving for a cigarette."


STEP 5: Rate your anxiety or stress again.
Now think about the same problem again, and rate how uncomfortable you feel about it now on the 0-10 point scale (remember, "10" means you really feel awful about it, while "0" means it doesn't bother you at all).

STEP 6: Perform the Set-Up again.
Now you are ready to do a few more rounds of tapping on the issue if there is still some discomfort associated with it. For example, suppose you rated your anxiety about your audition next week as a "6" on the 0-10 point scale, and after the first round of EFT, your anxiety dropped to a "3." You can continue tapping until you feel no anxiety whatsoever. Revise your Affirmation Statement to reflect the fact that you have indeed taken care of some of the anxiety, but there is still more to work on.

Examples of your revised Affirmation Statements would be:

"Even though I still have some remaining anxiety about my audition, I deeply and completely accept myself."

"Even though I still have some cravings for chocolate, I deeply and completely accept myself."

"Even though I'm still a little afraid of small spaces, I deeply and completely accept myself."

STEP 7: TAP the stress-relief POINTS again.
Go back to STEP # 4 and tap on all of the points while using a revised Reminder Phrase such as "remaining cravings" or "remaining anxiety."

STEP 8: Measure your anxiety or stress level on 0-10 scale.

STEP 9: Repeat Steps #5-#9.

STEP 10: The 9-Gamut Procedure. ("The Brain Balancer")

EFT and Holistic Healing

EFT (Emotional Freedom Techniques) was originally designed to reduce the psychotherapy process from months and years down to minutes and hours. From there it was discovered that astonishing physical healings also occurred. Symptoms faded for everything from Migraine Headaches to Cancer.

EFT has been clinically effective in thousands of cases, based on impressive new discoveries involving the body's subtle energies. There are numerous clinical cases and testimonials regarding dramatic relief for Trauma & Abuse, Panic & Anxiety, Fears & Phobias, DepressionAddictive Cravings, Children's Issues and hundreds of physical symptoms including pain relief, headaches, body pains and breathing difficulties using EFT (Emotional Freedom Techniques).  Properly applied EFT (Emotional Freedom Techniques) has been proven to provide noticeable improvement or complete cessation of problems in over 80 percent of patients.  EFT the missing piece to the healing puzzle...."EFT often works where nothing else will."

EFT Training Videos

EFT training videos can help in every day life and/or in conjunction with your psychological, massage, therapeutic, or various other practices:


*Originally, the basic recipe of Gary Craig's treatment used a procedure called the "9-Gamut ." I don't use it frequently, however many clients like the feel of it and think it is a good tool to synthesize their treatment.  Feel free to use them at the end of any of your tapping rounds. You must be tapping the Gamut Point  while you complete these 9 steps: Close your eyes Open your eyes With your head straight, look down to your right While keeping your head straight, look down to your left With your head straight, twirl your eyes in a circular motion counterclockwise With your head straight, whirl your eyes in the opposite direction Hum a few bars of any song you like Count out loud from 1-5 Hum againGo back to Step # 5 and repeat a new treatment round.

Gary Craig offers a free beginners EFT manual on his web site that describes details of how to use and apply his treatment technique. While the technique is simple and effective, I recommend you receive thorough training in its use by visiting Gary's web site, http://www.emofree.com , to complete his tutorial and certification training, attending classes offered by trained energy therapy clinicians, or visiting one of Dr. Patricia Carrington's web sites.


Important note: 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, Tom Masbaum and Linda Nyberg are not licensed health professionals and offer EFT as personal performance coaches, spiritual coaches and as EFT Practitioners. Those who want to discuss the use of EFT for a specific emotional or physical problem should either discuss this with Tom or Linda, find another EFT practitioner in your area, purchase one of the many books available on the subject to learn it yourself, read or download information from one of the many web sites filled with information on EFT, or purchase the 5 star training videos available through the link listed above. Where it is appropriate, qualified physicians should be consulted.