Increasing your effectiveness with EFT, part 147.
EFT (Emotional Freedom Techniques) is most effective when we focus on something specific—like a mental image, a memory, or a future imagined scenario—and tap while tuning into how we feel in the present moment.
But before we jump into tapping, there are three important things to check that can set the stage for a more effective and comfortable session, whether you’re tapping on your own or with a practitioner.
1. Hydration Matters
EFT tends to work best when we’re well-hydrated. Drinking at least half a glass of water before a tapping session can help improve focus and support the process. You might also find it helpful to take small sips of water after each round of tapping to stay refreshed and grounded. Think of hydration as a simple way to support your body and mind as you work through emotional layers.
2. Address Hesitation or Apprehension
Do you notice any hesitation or apprehension about working on the specific event or issue you’ve chosen to focus on? For example, let’s say you want to address a fear of public speaking and have chosen to tap on a recent memory of a presentation that didn’t go well because you were nervous. If just thinking about working on this memory makes you feel hesitant or uneasy, don’t push through it.
Instead, meet yourself where you are by using the “Sneaking Up” technique. This involves tapping on how you feel about approaching the memory before diving into the memory itself. For instance:
- “When I think about working on this memory, there’s a part of me that’s afraid it might be too intense or painful, and this is where I’m at right now.”
- Or a shorter version: “Even though I feel scared just thinking about working on this memory, this is where I’m at right now.”
This step ensures your nervous system stays regulated and keeps the emotional intensity manageable. Remember, EFT doesn’t follow a “no pain, no gain” approach—gentleness is key.
3. Notice Any Self-Judgment
Are you judging yourself for feeling the way you do? For instance, if your issue is fear of public speaking and you’re tapping on an upcoming presentation that’s making you feel nervous, you might notice thoughts like, “I shouldn’t feel this way. What’s wrong with me?” These self-judgments can compound the emotional charge and make it harder for the tapping to work effectively.
Before tapping directly on the nervousness, it’s best to address the self-judgment first. Giving space to these feelings can help them flow and release. For example, you might say:
- “Even though I feel nervous about this presentation next week, and I feel ashamed for feeling this way, like there’s something wrong with me, I feel this shame in my chest, and this is where I’m at right now.”
By softening the judgment and meeting yourself with compassion, you allow the emotions to move rather than remain stuck (“what you resist, persists”).
Why “This Is Where I’m at Right Now” Works
You might notice that I’ve used the phrase “this is where I’m at right now” instead of the classic “I deeply and completely accept myself.” That’s because the former often feels more true and creates less inner resistance or cognitive dissonance. It’s another way of meeting yourself exactly where you are, which is essential for effective tapping.
Ready to Begin
Once you’ve checked these three things, you’re ready to dive into the specific memory or imagined scenario. Here’s a quick recap of the process:
- Ask yourself how you feel now when thinking about the memory or scenario (including any physical sensations in your body).
- If the emotional intensity feels manageable, zoom in by asking yourself, “What about this event is making me feel this way?”
- Tap through the rounds and stop every couple of rounds to reassess how you feel and adjust the tapping phrases accordingly.
By setting the stage with these three steps, you’re creating a supportive, mindful environment for EFT to work its magic.
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I’m Bruno Sade, a clinical psychologist and Certified Advanced EFT Practitioner. Helping you manage emotional reactions and release triggers in a way that feels safe and tailored to your unique needs.
What are your thoughts on these steps? Have you tried any of these before starting your tapping sessions? Let me know in the comments, or feel free to reach out if you’d like more guidance!
If you’d like to experience a free EFT Tapping session in exchange for a brief market research interview, click here.