The 5 Steps of The EFT Tapping Basic Recipe

1. Identify the specific feeling that you’re going to tap on. (Only focus on one particular negativity at a time). Examples might be, feeling scared, hopeless, worthless, guilty, or shameful, although you could tap on any negative feeling you’re having.

2. Test the initial intensity: I want you to think of a scale between 0–10, with 0 being the feeling has gone entirely and 10 being at its most intense. This gives you a guide, as you’ll review your scale after each round of tapping to compare the progress.

If you’re tapping on a feeling, you can recreate the memories in your imagination to make it easier to gauge where you would be on the scale.

If you’re tapping on physical pain, tune into the pain, and assess the level.

3. The next step is to repeat a simple phrase while tapping continuously on your karate chop point (KC). You would do this by saying:

“Even though I have this______________, I deeply and completely accept myself.”

Fill in the blank for whatever specific emotion you’re working on.

For example:

•          Even though I feel embarrassed and disgusted with myself, I deeply and completely accept myself.

•          Even though these urges are so overwhelming, I deeply and completely accept myself.

•          Even though I'm a failure, I deeply and completely accept myself.

•          Even though bingeing and purging is my secret, and I'm so disgusted with myself, I deeply and completely accept myself.

•          Even though I feel I have no control over my bingeing and purging, I deeply and completely accept myself.

•          Even though I’m scared of anyone finding out because they would reject me, I deeply and completely accept myself.

People, People, this is important.

You may be wondering why we’re focusing on the negative here. This is important because the negative creates the energy disruptions that your tapping is going to clear to get that energy flowing naturally again. It allows our calm positivity to bubble up to the surface.

4. Next, we’re going to move on to tapping on each of the points listed above while saying a reminder phrase. So rather than saying the whole long phrase as you’ve just done tapping on your karate chop point. You’re going to reduce it to one or two words. For example, “these urges,” “failure,” “no control,” “I’m scared,” anything that’s going to help you to stay tuned in to your issue.

Here’s the list of the points again below:

Beginning of the Eyebrow (EB)

Side of the Eye (SE)

Under the Eye (UE)

Under the Nose (UN)

Chin Point (CH)

Beginning of the Collarbone (CB)

Under the Arm (UA)

Top of the Head (TOH)

5. Now go back to your scale and see where you are and how the issue has reduced intensity.

If you aren’t down to zero, then repeat the process until you either achieve zero or plateau at some level.

Fantastic, this is so simple to learn, and once you’ve learned the points and how this process works, it’s an incredible way to reduce those negative thoughts and feelings, as you can tap on whatever feelings you have. But be as specific as possible when focusing on your feelings.

I’ve found EFT to be extremely useful in treating the many issues connected to bulimia and other eating disorders. Anger problems, anxiety disorders, and stress in particular, especially where clients have tried other treatments that haven’t been successful (Craig & Craig, n.d.). So go on .... give this a go.... its an excellent way to reduce down your negative feelings and thoughts.