The Basics of the EFT Tapping Sequence

Learn the basics of the EFT Tapping Sequence.

1. Identify the issue (include any limiting emotions and/or limiting beliefs)
2. Rate the intensity of the issue on a scale of 1-10 SUDs (Subjective Units of Distress)
3. Create your Set-up Phrase(s) using wording like “I choose” in order to eliminate internal resistance. For example:“Even though I ________________________________________________________________________(state feeling, limiting belief, emotion)I deeply and completely love, accept myself.”
4. Begin tapping in about 2 or 3 tapping rounds. Use the EFT tapping points (listed below) while you:
   1. Acknowledge the issue. Explain the situation; describe your feelings and emotions. Give a voice to them no matter what they are.
5. After completing your tapping sequences, pause, take a deep breath, and exhale. Evaluate how you are feeling. If you are still experiencing ANY negative emotion and are not yet feeling completely neutral, ask yourself, “What is continuing to fuel these negative emotions?” and/or “Is there a benefit/ secondary gain that is preventing me from moving on?”
6. Continue tapping until you reach nearly 0 SUD intensity. Do this tapping sequence while trying out some or all of the following 2nd round statements:
   1. Although I still struggle with this remaining… (problem)
   2. Although I cannot yet let go of this… (problem)
   3. Although I have not yet been able to get EFT to work for this …. (problem)
   4. Although I cannot living life without this …(problem)
7. When you reach 0 SUD intensity, reflect on all the progress you just made. You’ve earned it.