OK, this all comes from this book, The Promise of Energy Psychology, so do yourself a favor and read it at some point for more information and get way better at this technique than you would from this short tutorial. In the meantime this should tide you over until it comes in the mail.

  1. Identify a negative thought, then rate it on a scale 0-10. Eg.: “I’m angry when my secretary leaves those coffee rings on my tps reports. With 10 being the most angry I’ve ever felt, and 1 being the least, I’m about as angry as I was when that neighborhood kid fired a soccer ball at my crotch while I was walking to my car, which was a 7 out of 10.”
  2. Find some sore points along your rib cage under your arm pits. There are some lymph nodes here and releasing them can sooth-over negative emotions. Rub these points (both sides at the same time) while saying, “Even though (insert negative emotion/thought here), I love and accept myself completely” (3 times). So you’re saying, “even though I’m angry at my secretary’s coffee rings I love and accept myself completely,” repeat twice.  You can say other positive phrases if you don’t like “I love and accept myself completely,” but that one works well, if you’re embarrassed just practice when no one is within earshot. This step gets you to accept how you’re feeling, and it makes it more likely that the tapping portion of the therapy will result in decreasing the negative emotion.
  3. Tap in a rhythmic fashion while repeating the negative thought once for every point listed below. Tap as hard or as softly as feels appropriate to you. So you’ll be saying, “Angry at my secretary’s coffee rings” once while tap, tap, tapping rhythmically on your inner eyebrows, then say again, “Angry at my secretary’s coffee rings,” while tapping on the bony part of your outer eye, and say again while tapping under the eye, etc. until you finish the sequence. During this portion of the technique you don’t need to add the phrase “I love and accept myself completely,” that phrase is only used in the second step above.
    1. Inner eyebrow
    2. Outer eye
    3. Under eye
    4. Under nose above lips
    5. Under lips, above chin
    6. Below inner collar bone (medial border of 1st intercostal space)
    7. Sides of ribs
    8. Karate chop points

    For the eyebrows, outer eye, under eye, and below the collar bones you can tap with one finger from each hand simultaneously. For under the nose and under the lips just use one hand and finger at a time. For tapping on your ribs you can cover a large area with all four fingers of each hand. For the karate chop points just clap both hands together along the karate chop area. This section is the bare bones of EFT and some people only do the 1st step and then this step, then re-rate the feeling. I’ve included the 2nd step and the following 4th step as in my experience it tends to get things cleared faster and more effectively.

  4. Tap back of hand rhythmically in the space between the bones of the ring and pinky fingers with 2 fingers (pointer and middle) of your other hand while
    1. Close eyes
    2. Open eyes
    3. Look down, right
    4. Look down, left
    5. Circle eyes right
    6. Circle eyes left
    7. Hum a familiar tune – Happy Birthday, All Along the Watchtower, Beethoven’s 9th (did he have 9? not sure, it should be at least 9, right? otherwise why all the hype?), Wrecking Ball, or however else you get your kicks
    8. Count to five
    9. Hum a familiar tune

    This part of the technique incorporates the visual part of the brain, the creative or right brain, and the analytical or left brain, so that the negative thought has nowhere left to hide.

  5. Repeat step 3. So you’re saying the negative phrase again and going through the tapping sequence (inner eyebrow, outer eye, below eye etc.) one more time, finishing at the karate chop points.
  6. Rate thought again.

If negative emotion is better, but some still left (so maybe a 7 goes down to a 4 or 5), insert the word remaining before negative thought and go through process again. (Even though there is some remaining ‘negative emotion/thought,’ I love and accept myself completely.)

So you would say, “Even though I have some remaining anger at my secretary’s coffee rings I love and accept myself completely.” Then during the tapping (3rd step) you would just be repeating the phrase “remaining anger at my secretary’s coffee rings.” The use of the word “remaining” suggests to the unconscious mind that some progress has already been made, and we’re just working on what’s left.

If no improvement, or too small of an improvement, so a 7 stays a 7 or only gets down to 6.5, try focusing on a different aspect concerning the situation/memory that illicits the negative emotion. So maybe it’s not just the coffee rings that make me angry at my secretary, it’s actually her tardiness, or the fact that she always wears mismatched socks, or that she insults me on a regular basis, or the pentagram tattooed into her forehead.

Come to think of it, why did I hire her in the first place? Perhaps I want to be angry…

This self dialogue will open doors to other things that might be bothering you. It starts looking like a do it yourself free association psychoanalysis session.

You can picture Sigmund sitting in the room with you if it helps.

As these topics come up just clear each in time using EFT and eventually your feelings about the whole situation will improve. At that point you will be more equipped to handle the situation effectively, acting rather than reacting.

When you are repeating the phrases it helps if your tone is as nonchalant as possible. I know this is hard to do for some of the really heavy hitting emotions, but sometimes as you go through the technique just repeating the phrase over and over makes it naturally take on a more boring tone and improves efficacy.

As a final note, some people also use EFT for feelings in the body that aren’t necessarily associated with a specific emotion. It may be a headache, or a stuffy feeling in the chest, or other discomfort, and it may or may not be associated with a specific situation. The procedure is the same, name the discomfort, rate it on a scale of 1 to 10 and then go through the technique. Sometimes it works wonders. If not, I know of an acupuncturist that can probably help.