Emotional Freedom Technique (EFT)

This is a back up resource for those of you who include EFT in your self care tool kit and don’t have your handout handy or anyone just wanting to give it a go.

Basic recipe, technique & tapping sequence


Use two fingers (index and middle) of the dominant hand for tapping. You may tap either side of your body for any point. Tap fairly rapidly, approx. 7 times or so in 3 seconds. Remember it is tapping, not hitting – no force needed.

The Basic Recipe

Identify the issue

Start by identifying the issue you would like to work on. Be sure you are only targeting one issue at a time, trying to combine issues in the process will compromise your results.

Rate the Distress

Inn order to measure progress, tune into the problem and rate your distress from 0 to 10, where 0 is no problem and 10 is the greatest intensity.

Example: the intensity of your head or back ache, or the intensity of any emotion – fear, anger, sadness etc

The Setup


  • Rub the sore spot while you repeat the setup phrase three times (most effective)


  • Tap the Karate Chop (KC) point while you repeat the setup phrase three times (easier)

Screen Shot 2017-08-15 at 4.34.31 pm

The Setup Phrase

Either massaging your “sore spot” or by tapping your “karate chop point”, say three times…
Even though I have this (insert problem here)______________ , I deeply and completely love and accept myself.

The Sequence

While repeating a word or so as a reminder of the problem [reminder phrase], e.g. ‘headache/scared’, tap on each point approximately 7 times each, starting from the top of head point, in the order they appear down the body [refer to diagram].

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  1. Top of the Head (TOH)
  2. Beginning of the Eyebrow (EB)
  3. On the bone bordering the outside corner of the Eye (SE)
  4. On the bone under the Eye (UE)
  5. Under the Nose (UN)
  6. Chin Point (CH) – midway between the point of your chin and the bottom of your lower lip
  7. Beginning of the Collarbone (CB)
  8. Under the Arm (UA) on the side of your body, about 10cm below the armpit
  9. The below nipple point (BN)
  10. Outside of the thumb by base of nail
  11. Index finger side, by base of the nail
  12. Middle finger side, by base of the nail
  13. Little finger side, by base of the nail
  14. Katate chop point (KP)

Do the ‘9 Gamut Process’ – Optional but helpful to engage both sides of the brain in the first round of tappingScreen Shot 2017-08-15 at 4.37.48 pm

While facing forward and keeping your head still, tap the Gamut point continuously while performing the following nine actions & repeating reminder phrase/word:


  1. Eyes closed.
  2. Eyes open.
  3. Eyes hard down right while holding the head steady.
  4. Eyes hard down left while holding the head steady.
  5. Roll your eyes in a circle as though your nose was at the center of a clock and you were trying to see all the numbers in order.
  6. Same as the previous step, but roll your eyes the other direction.
  7. Hum 2 seconds of a song (any song will do, but I often use Happy Birthday).*
  8. Count rapidly from 1 to 5.
  9. Hum 2 seconds of a song again.

Post- first round tapping

Rate any remaining distress

Repeat sequence 1-14 [you can omit the Gamut point sequence] if rating went down but still above a two.  Do more rounds of tapping, adjusting the wording appropriately (e.g. “even though I still feel a bit sad or I have this remaining sadness, I deeply and completely love and accept myself”)

Stop when you feel relief & where as close to 0 as possible and ready to move on.

The information and diagrams have been sourced and adapted from the official EFT website https://www.emofree.com


Points and their correlated TCM points

  1. EB – (Eyebrow) – Bladder – Trauma, Frustration, Restlessness
  2. SE – (Side of Eye) – Gall Bladder – Rage
  3. UE – (Under Eye) – Stomach – Anxiety/fear, Nervousness, Craving
  4. UN – (Under Nose) – Governing Vessel – Embarrassment
  5. UL – (Under Lip) – Central Vessel – Shame
  6. CB – (Collar Bone) – Kidney – Anxiety, Insecurity
  7. UA – (Under Arm) – Spleen – Anxiety, Fear of Future, Self Esteem
  8. BN – (Beneath Nipple) – Liver – Unhappiness


The Nine Gamut

  1. TH – (Thumb) – Lung – Grief, Intolerance, Arrogance
  2. IF – (Index Finger) – Large Intestine – Guilt
  3. MF – (Middle Finger) – Circulation – Sex, Jealousy, Addictive Cravings
  4. LF – (Little Finger) – Heart – Anger
  5. SH – (Side Of Hand), or …  sometimes
  6. KC – (Karate Chop) – Small Intestine – Sadness, Reversals

Reference: Acupressure Points and their Related Feelings John Diamond, M.D.

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