Free Yourself From Anxiety & Phobias! How to do EFT (Emotional Freedom Technique)


EFT stands for Emotional Freedom Technique, a form of acupressure (accupuncture without needles) that blocks negative thoughts, feelings, emotions, phobias, and physical symptoms of illness. It uses acupuncture meridian points, including points that block negative thinking. EFT was developed by Gary Craig EFT is a compilation of other such techniques collectively known as 'Energy Psychology Therapy'.

EFT is free to learn and do, does not harm or hurt you, and it works for me. I wonder how I managed without it. It can remove the anxiety and stress from your life, as it has for me. I have cured cold symptoms with it, as well. Feel free to try it on just about anything that bothers or blocks you.

To do EFT, you repeat (in your head or aloud) a statement of the negative feeling, phobia, addiction, symptom or thought you wish to elminate, while you tap with your finger on accupressure / acupuncture body 'meridian' points to block that negative condition.

Please note there are many variations on EFT. Virtually every practitioner customizes it for themselves or has a theory about it. This guide is intended to show you the very basic form and intention of EFT.


Perform EFT when you can take your time. It should take about 5-10 minutes to complete a single, full round of 'tapping'.

BEFORE YOU START - Assess how you feel about the issue to be addressed on a scale of 1 to 10, 10 being the strongest emotion. Remember that number.


The Set-up statement is said 3 times before you begin to tap on the points. You say your Set-up statement while you rub your Sore Spot, which is a lymph gland a couple of inches above your heart.

Your Set-up statement is a sentence with two parts. The first part, called the SET-UP PHRASE, contains one to three negative issues to be blocked. The more specific you can be about the negative issue(s), the better.

The second part of the Set-up statement is an AFFIRMATION about how you WANT to feel. This second part is 'positive reinforcement'. Anything negative can be the first part of your Set-up Phrase, you can put up to three negatives into one phrase using the word 'and' in between them. Start with the words 'Even though' then: 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 these thoughts / beliefs / fears, etc. Then add your second part, your healing affirmation.

Here are some typical FIRST part, Set-up Phrases:

"Even though I feel very anxious about my upcoming job interview"

"Even though I have a horrible sinus headache"

"Even though I am deathly afraid of spiders"

Here are typical SECOND parts to the Set-up statement, the resolution, the final outcome you desire:

"... I fully and completely love and accept myself and know I will succeed."

"...I feel fine and am perfectly well."

"...I will no longer fear them."


The Reminder Phrase is taken from the first part of your Set-up phrase. You distill a 'Reminder phrase' that refers to the Set-up statement in short form. For instance, say 'my anxiety', 'my head cold', 'my fear of spiders'. This shorter statement gets repeated aloud or to yourself while you are tapping on the points.




As you repeat your SET-UP PHRASE to yourself (aloud is OK, but not necessary), with the fingers of your dominant hand pressed flat against your chest, rub your 'Sore Spot' in a circular motion. The Sore Spot is a lymph gland a few inches above your heart. It is sensitive and feels somewhat spongy, with a diameter of about 2 inches. Feel for it, you'll find it. The Sore Spot will feel a little tender, so be gentle as your rub.

Repeat your SET-UP PHRASE 3 times as you rub your Sore Spot. This step prevents "Psychological Reversal", preventing your mind and body from 'backsliding' into the negative condition. It is a very necessary step.


You will begin to gently tap with the fingertips of your dominant hand on several points on your body, as you think or 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. below your nose (above your upper lip)

5. the front, center of your chin

6. with your fist on the space in the depression (center) of your collar bone

7. under your arm (either), on the fleshy section below the armpit

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'


This set of taps incorporates eye movements and the diverting of your attention to access both sides of your brain

while you tap and repeat your REMINDER PHRASE. 'Nine Gamut' refers to 3 meridian points on the back of your hand.

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, repeating 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, but any tune will do

9. Stop humming, and then count quickly from 1 to 5

10. Hum 3 more seconds of "Happy Birthday (to you)", or whichever song you choose


Repeat all the tapping, but do not repeat the Nine Gamut Procedure.


Now reassess how you feel about the negative issue named in your REMINDER PHRASE. Typically, you will find your symptoms greatly reduced.


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 SET-UP PHRASE, as in "Even though I STILL feel anger and resentment towards..." Alternatively, explore your feelings further, keeping in mind that with EFT, you are blocking negative thoughts. You need to identify and 'name' those unhealthy notions you have about yourself. Recompose your SET-UP PHRASE accordingly, and repeat the EFT procedure.

For more information on EFT, see:

For info on energy psychologies:

Comments 2 comments

Leona E 5 years ago

I shared some of this with my son. He and I both recognized that we where naturally using some of the facial points not fully realizing what they were doing for us. Good to practice with intent now. Thank you. I think you have helped saved my family.

AngeLife profile image

AngeLife 5 years ago from Almost Heaven Author

Thank you for your comment, Leona. EFT has certainly helped me, I hope it helps you and your family. There are many versions of EFT around, mostly they are 'shortcuts'. I'm big on doing all the steps mentioned above, for the best impact.

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