EFT: Method Explained

The EFT  method was devised by Dr Roger Callahan. Because of the phenomenal results he wrote a book about it ‘Five Minute Phobia Cure’. Read it if you can, it is brilliant.

How can we use EFT to reprogram our unconscious mind?

First  Be Specific

There is a bit of reading here but stick with it. The more you understand the better. Otherwise for appointment contact me.

A person making a Choice needs to state precisely what it is they want. Then they should consult with someone for advice. A change of behaviour choice should not contain vague comparison words such as “better,” but should be a statement of exactly what they really want to create in their life.

You might think of a choice as a sort of ad made up by you and directed to yourself as a consumer. The person who must be sold is you. You have to buy into and truly want the manifestation you are trying to bring about.

The rule of thumb here is to be inwardly “truthful” in what is asked for. You need to choose what you really want for your innermost self, not what you think you should want – and it should be the very best you can imagine having.

Those who have worked with affirmations know that the literalness of the computer-mind makes negative words or phrases a large problem. Our mind tends to ignore the negative and we get exactly what we were hoping to avoid.

We are always better off being as positive as we can when framing any sort of command to ourselves – and affirmations are basically commands.

When making a choice therefore you should avoid using such negative words and phrases as:

  • No
  • Not
  • Never
  • Don’t
  • Be Rid of
  • can’t

Defining the problem

EFT sessions usually begin with a measurement of the person’s discomfort using a scale from zero to 10. We call this the Intensity Metre. The discomfort being measured can be physical, such as pain, or it can be an emotion such as fear, anxiety, depression, anger or any health issue.

Questions to Ask Before Tapping

1 – What might my anxiety be trying to protect me from?
2 – If my anxiety is trying to keep me safe, what is it trying to keep me safe from?
3 – If my anxiety had a job what would it be?

Questions to Ask the Anxiety Directly

4 – What are you afraid of?
5 – What are you protecting me from?
6 – What is your purpose?
7 – What do you need

Measuring Intensity on the 0-to-10 Scale

0 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

none / mild discomfort / moderate discomfort / major discomfort / maximum pain

Psychological Reversal is caused by self-defeating, negative thinking which often occurs subconsciously and thus outside of your awareness. On average, it will be present – and thus hinder EFT – about 40 percent of the time.

The Acceptance Phrase

The first element of every EFT Setup is a statement about the problem. But just as important is the second part, which is the Acceptance Phrase. The combined statement says that even though I have this problem, I accept myself. The Acceptance Phrase is an affirmation, which I consider crucial to the effectiveness of EFT.

But for many who try EFT, the Setup is a stumbling block.,

“I fully and completely accept myself.” For some the incongruity is so severe that they literally can’t speak.

EFT can help anyone resolve old emotional issues that contribute to low self-esteem or feelings of guilt or shame, but for now, if the Setup is a problem for you, try saying one of the following statements while you tap:

Even though I can’t yet fully and completely accept myself, I would like to

some day fully and completely accept myself.

 Even though I can’t quite fully and completely accept myself, I’ll be okay.

 Even though it’s hard for me to say that I fully and completely accept

myself, I can let go of that for now and do this work.

 Even though I don’t yet accept myself, I can and do acknowledge myself.


Following is a description of what the meridians effect in your body, then a global  script. Which you can turn to suit your problems. Print it off as it may make it easier to follow.

 Map of Tapping Points use index and middle finger or  all fingers to tap with, you can tap on left or right side of your body


 ♦ ♦ KC (1) Karate Chop Point – The karate Chop point is mainly used for:

  • the EFT setup statement,
  • psychological reversals
  • simple tapping techniques (STT).
  • alternative for the sore spot EFT point.

The karate chop point is located on the soft fleshy part of the non-dominant hand, between the base of the little finger and the wrist. We would use this is the part of the hand break a board… ‘karate chop’ style.


  • psychological reversal (feeling stuck or frozen),
  • inability to let go,
  • resistance to change, sorrow, feeling vulnerable, worry, obsession, compulsive behavior.
  • Allows: Ability to move forward, letting go of the old, healing from grief, finding happiness in and connecting to the present moment. (Small Intestine Meridian)

Head, Face and Body Tapping Points

♦ ♦ TH (2) Top of Head Point – This point (set of points) is located at the top of the head and was added several years ago at an EFT conference. Since then, it has been widely accepted by Gary Craig and many of the others in the EFT community.

This is an important energy center since many meridians meet at the top of the head. It is also in the area of the 7th. or Crown Chakra, which is a spiritual energy center. Some say that stimulating this area wakes up the entire energy system and encourages the body-mind to pay attention to what we are about to address. This point is highly sensitive and its important to be very gentle when tapping!

Releases: Inner critic, ‘gerbil wheel’ thinking, lack of focus. Allows: Spiritual connection, insight, intuition, focus, wisdom, spiritual discernment, clarity. (‘Hundred Meeting Points’ Meridian)

♦ ♦ EB (3) Eyebrow Point – This point is located on the dominant side at the beginning of the eyebrow, just up and over from the bridge of the nose.

Releases: Trauma, hurt, sadness, restlessness, frustration, impatience, restlessness and dread. Allows: Peace and emotional healing. (Bladder Meridian)

♦ ♦ SE (4) Side of Eye Point – Located on the dominant side at the end of the eyebrow, this point falls on the boney protrusion at the leading edge of the temple.

Releases: Rage, anger, resentment, fear of change and muddled thinking. Allows: Clarity and compassion. (Gall Bladder Meridian)

♦ ♦ UE (5) Under Eye Point – Located on the bone underneath the eye, directly under the pupil.

Releases: Fear, anxiety, emptiness, worry, nervousness and disappointment. Allows: Contentment, calmness, and feeling safe. “All is well’. (Stomach Meridian)

♦ ♦ UN (6) Under Nose Point – Located under the nose, in the little crevice above the upper lip.

Releases: Embarrassment, powerlessness, shame, guilt, grief, fear of ridicule, fear of failure and psychological reversals. Allows: Self-acceptance, self-empowerment, and compassion for self and others. (Governing Meridian)

♦ ♦ CH (7) Chin Point – Located just under the bottom lip, in the depression between the lip and the chin.

Releases: Confusion, uncertainty, shame, embarrassment and second guessing decisions. Allows: Clarity, certainty, confidence, and self-acceptance. (Central Meridian)

♦ ♦ CB (8) Collar Bone Point – Just below the knob of the collarbone and next to the depression below the Adam ‘s apple

Releases: Psychological reversal, feeling stuck, indecision, worry, and general stress. Allows: Ease in moving forward, confidence, and clarity. (Kidney Meridian – Adrenal Gland Function)

♦ ♦ UA (9) Under Arm Point – About six inches directly below the arm pit (on the bra strap for the women).

Releases: Guilt, worry, obsessing, hopelessness, insecurity, and poor self esteem. Allows: Clarity, confidence, relaxation, and compassion for self and others. (Spleen Meridian)



The following script is global i.e. it can be applied to any situation, Roger Callahan asks to be specific with your own problem own it, be specific want it to go.

The set up phrases are based on resistance which most of us have to change. We underestimate our own capabilities. Our belief systems have been conditioned to believe that others have the answer, we become dependent.

I recommend two or three or four however many times you wish a day to use EFT.

It will work, give it time believe in Your…. Self

Remember that our thoughts are real

and carry energy…

Our vibration matters!

 Round 1: The Problem

EFT Setup Statements

KC – Even though I am feeling resistant to this happening — I deeply and completely accept myself

KC – Even though this is causing me stress and overwhelm — I accept myself and the feelings I have

KC – Even though a big part of me is resisting right now — somehow I’ll find a way

EFT Sequence

TH – I am REALLY feeling a lot of resistance

EB – I am overwhelmed and stressed out

SE – This is *so*… upsetting to me!

UE – Change, you are *not* welcome in my life

UN – Go away! I don’t want this!

CH – I am afraid that bad things will happen because of this

CB – My life will not be the same anymore

UA – I REALLY want things to stay the same

Round 2: The Turn Around – Reframe

EFT Setup Statements

KC – Even though this situation weighs heavy on my mind — I am open to looking at it in a different way

KC – Even though this means I’ll be leaving my old ways behind — I’d like to trust that my internal guidance will help me adjust

KC – Even though things won’t be the same anymore — I’ve decided to consider inviting these changes into my life

EFT Sequence

TH – Change can be scary… but for me, a lot of the time it’s been a good thing, with a positive outcome

EB – I wonder why I am so resistant to change?

SE – Changes in the past haven’t been so bad

UE – I know that things aren’t meant to stay the same… but part of me wants them to right now.

UN – I wonder if I can learn to look at this in a new and different way?

CH – Maybe little by little by, I can begin to shift my feelings about this?

CB – I am feeling more open to new possibilities… and am beginning to get more curious about this

UA – Maybe there really is a new way to see and be… when I consider this change?

Take a deep breath, roll your shoulders, gently stretch your neck, wiggle your toes. Check your 0 – 10 ‘truth’ statement level. “I am feeling a lot of resistance to this change.”

Round 3: Affirm and Appreciate (no setup)

EFT Sequence

TH – I’d really like to be different about this change

EB – More calm, confident and self-assured

SE – I appreciate that I can learn to shift my feelings about a subject

UE – And am REALLY grateful that I can learn to tap into my own internal resources

UN – Maybe making this change will be surprisingly easy?

CH – Maybe this doesn’t have to feel so overwhelming and stressful?

CB – I love knowing that I can look at this differently and feel better about it

UA – And I appreciate that I *can* change how I think and feel about change!

Thank You, Universe for teaching me how to Clear My Fear of resistance to change… I feel more aligned with abundance already!

Thank You, Universe for allowing me to feel inspired to Clear My Fear of resistance to change… I am looking forward to uplifting results!

Thank You, Universe for making it so easy for me to Clear My Fear of resistance to change – I feel the vibrational shift and power already! 


Thank You, Universe for teaching me how to Value Myself… I feel more aligned with abundance already!

Thank You, Universe for allowing me to feel inspired to Value Myself… I am looking forward to uplifting results!

Thank You, Universe for making it so easy for me to Value Myself, I feel the vibrational shift and power already! 

Not Getting Any Answers?

If you feel that you are being blocked from obtaining this information, or get any signs of anxiety when you are doing this investigation – take a few moments to send a message inward that your intentions are not to get rid of this ‘part ‘, but to learn how to work with it so you can function in a more normal, balanced and healthy way.

You may also want to consider working with an experienced and skilled EFT tapping buddy or a trained EFT practitioner because it can be challenging to ask and answer the questions at the same time. Sometimes it is difficult to get into the relaxed place needed to communicate with our subconscious or inner mind without the help of another. Lastly, it is very beneficial to work with a trusted ‘other’ who can hold a healing space for us to work in.

What are you NOT Saying

I want to make it very clear, that what I am *not* saying is that we shouldn’t use EFT for anxiety or it’s symptoms if we are not going to do some question asking/inner investigation first. What I am saying is, if our intention is to simply calm and soothe our self using the EFT Basic Recipe then that is fine, but to clear emotional blockages  you need to do some inner questioning to get the results.

click for more ideas