Technique of emotional freedom modification of experience. Emotional Freedom Technique - Practice
Gary Craig
Emotional Freedom Technique
Introduction
Entering the Hall of Healing Possibilities
Tuesday evening, I'm alone at home. Light rain is softly tapping on my window. And I myself write these lines ...
The work on the Emotional Freedom Technique (EFT) manual, which lasted two years, can be considered completed. Five minutes ago, tears rolled down from my eyes. Because in that moment I realized why I became the author of this guide. To be more precise, I always knew why I should create it, but did not know how. And now I was able to put my thoughts into words. My story is in front of you.
Five minutes ago, I was rewatching a video I made with my assistant, Adrianna Foley, at the Los Angeles branch of the Veterans Administration. During the six days we spent there, we used the TPP to help Vietnam veterans overcome their terrible memories of the war. These people suffer from post-traumatic stress disorder (PTSD), which is one of the most severe emotional disorders. Day after day, they again and again have to relive the horrors of war, as if in reality hearing orders to shoot at unarmed civilians (including small children), and then dump the corpses into trenches; to see the death of their close friends or their dismembered bodies. The echo of cannonade, the roar of exploding bombs and heartbreaking screams fills their heads day and night. They are thrown into sweat every now and then. At times they cry. They are haunted by headaches and panic attacks. They are depressed, they suffer. They are filled with fears and phobias. They are afraid to go to bed because of nightmares. Sometimes only drugs can distract from this ongoing horror of war. Many veterans have been under the supervision of doctors for twenty years, but they hardly experience even the slightest relief.
“Together, we will build a bridge within you leading to the land of peace of mind.”
I still remember the feeling of excitement that filled me when Adrianna and I received an invitation from the Veterans Administration to introduce soldiers to the possibilities of TPP. We were not limited in anything, and we could conduct classes with these people in any form convenient for us. For TPP, this was to be a real test of strength. We figured that even if all we could achieve was to bring about modest but noticeable changes in the lives of these completely unsettled people, the method would already be recognized as successful and effective for others. But the actual result exceeded all our expectations.
We did not receive any compensation from the Veterans Administration. In his budget there was no expense item for outside assistance. Moreover, we paid for air tickets and hotel stays out of our own pocket, ate and rented cars at our own expense. But that didn't bother us. We would have paid more for the chance given to us.
The video I was watching contained an overview of everything that happened during those six days. One part of it was entirely devoted to Rich, who, suffering from post-traumatic stress disorder, had been under the supervision of doctors for seventeen years. He was tormented by various symptoms: more than a hundred obsessive memories of the war, most of which came to life in his head every day; fear of heights, developed as a result of fifty parachute jumps; as well as insomnia, which forced him to spend three to four hours every night waiting for sleep, and this despite the fact that Rich was taking potent sleeping pills. After the application of TES, there was no trace of these problems!
Like most people, Rich found it hard to believe that these seemingly strange procedures would bring results. But he agreed to try. To begin with, we focused on the fear of heights. And after fifteen minutes of working with TPP, he disappeared. To make sure of this completely, Rich climbed several floors, went to the fire escape and looked down - to his amazement, there was no panic reaction. We then directed the TPP to some of the most intense memories of the war and successfully neutralized them within an hour. Of course, they were preserved in his memory, but they no longer carry a traumatic emotional load.
We have taught Rich the necessary techniques (just as we will teach you) so that he can work through the remaining war memories on his own. A few days later they were all "neutralized" and did not bother him anymore. As a result, insomnia also subsided, and at the same time there was no need for her medication under the supervision of a doctor.
At first glance, this technique seems silly. Okay, not just stupid - even absurd.
Because it looks like this: a person taps his fingers on the edge of the palm, crown, bridge of the nose and other parts of the body and at the same time repeats words like self-hypnosis (“I accept myself as I am”, “I love myself, no matter what”, etc. ).
And it is completely incomprehensible: how can such actions help, for example, with claustrophobia ?!
However, feedback from people practicing the tapping technique (it is also called the Emotional Freedom Technique) suggests that it works. It works to overcome phobias, experience unpleasant memories, to attract wealth, career achievements, love into your life, to fight addictions (but in this case only under the supervision of a specialist!).
However, enough intrigue - I'll start in order! Only in reverse order.
I will immediately describe how exactly it is necessary to perform tapping, and then I will give the rationale for this method and the opinions of scientists who have already studied the effect of applying the emotional freedom technique.
Therapy session
It consists of several stages, the main of which is tapping fingers on certain points of the body. However, first you need to clearly define the problem with which to work.
For example: "I have a headache", "I'm afraid to ride in an elevator", "I can't find mutual language with superiors, etc.
Then - listen to your feelings and assess the strength of this problem on a 10-point scale. How many points does she "hook"? ..
Now you can proceed directly to the session. You just need to tune into it too. Repeating words (three times in a row):
“Even though (here it is necessary to voice my“ sore point ”), I deeply and completely accept myself”
At the same time, lightly tap with the fingertips of one hand on the edge of the palm of the other. You need to tap the so-called “karate point” (it is highlighted in the next image under the number 12).
At full session with fingertips, we tap the points in the following sequence: the beginning of the eyebrow, the edge of the eye, under the eye, under the nose, chin, the beginning of the collarbone, under the arm, thumb, forefinger, middle finger, little finger, karate point.
The exact location of the dots can be seen in the image. In this case, it absolutely does not matter which hand and on which side the tapping is carried out.
For short session the points are: crown, above the bridge of the nose, edge of the eye, under the eye, under the nose, under the lip, the beginning of the clavicle, under the arm. To get a better idea of where to knock, see video. By the way, following the example of this video, you can also understand what you should say to yourself during therapy.
It is necessary to repeat the entire session about seven times, but it is better to focus on your own feelings: is it enough or can you go one more round? ..
After that, the next stage is to take a few deep breaths and once again assess the state of your problem according to a 10-point school. If the state is neutral (that is, equal to zero), then that's it - the exercise is completed, defeated! Otherwise, you need to repeat the session until the coveted number 0 is reached.
Photo: my-best.ru
Again, if you believe the description and reviews, then even a beginner is quite capable of not only overcoming the technique of emotional freedom in 10-15 minutes, but also using it to cope with his problem.
How it works?
In general, the essence of the tapping technique is similar to Chinese acupressure (pressure on energy points) and acupuncture (impact on these points with special needles).
According to the traditional Chinese idea, energy flows constantly pass through a person. They go along special meridians. However, physical or emotional pain can clog these "paths" and thereby block the flow of energy. To release them, it is necessary to act on special points of the body: either to put pressure on them, or to stick needles there.
Tapping - the same impact, only by tapping on the points.
The American engineer Gary Craig is considered to be the creator of the Emotional Freedom Technique. However, even before him, psychologist Roger Callahan used this technique in his sessions.
It all started with a patient named Mary, who was terribly afraid of water. She wanted but everything traditional ways were powerless. For a year of work, the results looked like this: Mary could only sit on the edge of the pool and put her feet in the water. However, her heart continued to beat faster.
At one of the sessions, a woman complained:
“When I think about water, I have unpleasant feeling lower abdomen."
And since Dr. Callahan was interested in meridian points, he decided to try an unconventional method: he asked Mary to tap for several minutes with her fingers on a point that is located directly under the eye (it is she who is associated with the stomach).
Surprisingly, the discomfort disappeared and the patient was able not only to approach the water without anxiety, but also to plunge into it.
After this incident, Roger Callahan began to develop new technology. But if he developed a whole (and complex) algorithm of influence: for one problem, knock on this point, on another - on this one, then his student Gary Craig simplified the procedure. He identified a basic set of points (and their sequence) that help in any case, regardless of the problem.
At the physiological level
Scientists who research the tapping technique explain its effectiveness as follows.
The stress response in the human body begins in the amygdala. It is this area of the brain that enters the limbic system (the source of emotions and long-term memory) and triggers the famous “Flight or Fight!” if faced with a situation that ended very badly in the past.
For example, in childhood, the boy was ridiculed by classmates when he answered at the blackboard. The cerebellar tonsil "remembered" this. As a result, the boy grew up, but every time before performing in front of the public he experiences horror and stress.
At the same time, according to experts, if the cerebellar amygdala triggers anxiety, then the body does not care: is there really a real threat to it or are all these unreasonable fears. He just reacts with the release of the same cortisol (stress hormone).
But what happens when tapping is connected. The person is immersed in his problem - and the amygdala immediately reacts to the memories. However, tapping the end points of the meridian sends calming signals to the body.
A calmed hippocampus (another component of that same limbic system) reassesses the situation, sees that there is no real threat. Even vice versa. And “says” to the cerebellar amygdala: they say, you don’t have to worry so much - it’s not because of what!
As a result, "reprogramming" begins, the situation ceases to be stressful - and fear, discomfort, etc. go away. (By the way, I described this process briefly and in simple terms- so, experts, do not judge strictly!)
Research scientists
American researcher Dawson Church (now he is the author of many books on the technique of tapping) conducted interesting experiment. He divided 83 volunteers into three groups.
One Emotional Freedom Technique sessions were conducted second- an hour of traditional psychotherapy through conversation, and third left without treatment.
After the participants measured the level of cortisol in the body (it was measured before the start of the experiment). It turned out that the largest decline was observed precisely in the first group: on average, by 24 percent, and in some cases even up to 50. At the same time, neither in the second, nor even more so in the third, such a significant decrease in cortisol levels was observed.
However, as already mentioned, the tapping technique can help not only with stress and experiencing negative emotions. With its help, you can get rid of the attitudes received in early childhood, which now, in adulthood, prevent you from moving towards your goal.
True, it is not as easy to correctly determine what kind of attitude this is as it is to determine your own phobia.
How to do it?
Recommendations can be found in this video(I will not retell it). There you can also hear a lot of interesting things about the technique of emotional freedom.
By the way, if you think about it, then humanity has already ceased to treat acupuncture with distrust.
What's worse than tapping?.. Maybe it's worth a try, what do you think?
Emotional Freedom Techniques psychological methods allowing us to get rid of negativity and unnecessary frames. Thus, they help to reach the goal. At the same time, emotional freedom techniques are easy to use and take little time, although this is strictly individual. Some may need a few hours, others a few minutes. But, in any case, this is a great way to cope with your ailments without resorting to the help of psychologists (which, by the way, you have to spend money on, unlike the budget TPP). AND
Emotional Freedom Technique. This is a more familiar definition. At the same time, another abbreviation means the same - EFT: Emotional Freedom Technique. It's about about the same concept. If you come across an English abbreviation in response to a request for "emotional freedom technique", do not be alarmed. You are on the right track.
Problems solved by TPP
Emotional Freedom Techniques are effective in areas such as:
1) Motivation and coaching (personal training to unlock potential).
Allows you to break down psychological barriers to achieve your goals.
2) Life trauma. Getting rid of life-poisoning events that pop up in your mind.
3) Mental problems. Helps to cope with various kinds of phobias, mental disorders, as well as with prolonged depression.
4) Dependencies. With the help of EFT, you can leave alcohol addiction or smoking in the past.
5) Problems related to health. Effective in the presence of headaches, migraines, allergies, pain in the joints, back, shoulders.
6) Excess weight. It can teach you to control yourself, get rid of annoying desires (such as addiction to sweets), teach you to eat only when you feel hungry. It will show that for weight loss it is not necessary to torture yourself with diets.
TES methodology
Emotional Freedom Techniques are implemented using a simple technique that you need to master if you decide to quickly and effectively get rid of problems.
1.
The first step is to define your problem. You must boldly admit to your face that you have it, and then feel all its fullness and depth. To do this, remember everything that does not suit you, force yourself to experience emotions (anger, rage, fear, shame), - be honest with yourself.
2.
Imagine a ten point scale. Evaluate your problem on it, setting it to a certain level.
3.
Start tapping points on the edge of your palm, while saying: “Despite what I experience ... (call the emotions that your problem causes in you, or what does not satisfy you in yourself, for example, short temper), I deeply accept and love myself". This is very milestone because you admit your mistakes to yourself and try to accept yourself with them. Next, go to the points: the inner edge of the eyebrow, outer corner eyes, under the eye, under the nose, at the top of the chin, the junction of the collarbones, the top of the head.
Why do you need to tap on the dots while moving along the same line? There are harmonizing, calming, exciting and signal points on the line, which all need to be activated.
5. Now that we have relived these emotions, released them, we need to replace them with something pleasant. At the same time, you also need to tap on the same points and say "Despite ... (voice the problem), I want to change this." At the same time, you must be open to joy, a thirst for change, a feeling of lightness. Also repeat the cycle to consolidate the result.
At the end, you can cheerfully approve the work done with the phrase “Let it be so!”, “I believe in my strength!” Take a deep breath.
How to improve results?
In order for the result to be more efficient and successful, experts in the field of TES recommend using this technique regularly. Thus, you seem to create an impenetrable wall for external problems, which may descend, as soon as you forget about emotional discharge.
Literature TES. Gary Craig - psychotechnician in energy psychology
The author of the technique is Gary Craig. The Emotional Freedom Technique is a book specially created for our salvation. Its main goal is the fight against our physical and psychological ailments. It presents techniques that can help us open our minds and face our torments unarmed. In this book, the traditional oriental medicine, and Western psychology. The techniques are based on acupressure (therapy by pressing on certain points) and deprogramming of consciousness (cleansing from programs that have settled in the head). The interaction of these methods lies in the fact that we simultaneously act on certain points and focus our attention on the problem. After reading, you will learn how to cleanse and renew yourself, while curing fears, anxieties, addictions, and even insomnia and physical pain! So, Harry Craig, "Emotional Freedom Technique" is the best assistant in the fight against yourself.
Philip Bogachev - author and psychologist
Bogachev's Emotional Freedom Technique is another self-training book. It includes three large blocks and several sub-blocks.
1. Self-hypnosis.
After reading this section, you will be able to immerse yourself in a trance state, open internal doors subconscious, to unconscious level set yourself certain goals that will be fixed and to which you will go already at a subconscious level.
● The first step is self-hypnosis. Self-hypnosis is effective in achieving goals, combating your fears and you are offered 5 safe techniques for self-hypnosis.
● Further - the section "Fear and phobia". You will be taught to get rid of negative states and fears at all levels, to say goodbye to beliefs that are firmly seated in your head, to overcome childhood fears.
● Third - "Unconscious". The section is devoted to working with dependencies. For example, stopping smoking in two hours.
● Fourth - "Look into your future and model it." You will be able to step over past grievances that prevent you from reaching a happy future, learn how to influence it. You will also be able to learn to identify what exactly is preventing you from moving on and how to get rid of it.
Emotional freedom. What's in this block?
In this block, you will learn why you need to deal with negative emotions, how to track them and how to deal with them. Learn to manage yours and call positive emotions.
● The “Habits and Beliefs: Benefits and Harms” section talks about how to move from fear and indecision to action, what is the habitual way of thinking and how it affects you. It will help expand your capabilities.
● "Choosing a Thinking Strategy" also encourages you to be actively involved in the near future. You can fulfill a dream in 3 weeks, which until recently you did not know how to approach! You will understand how stupid your fears are, and you will be able to use real prospects.
● "Be better than you were before" - about the importance of control and tracking emotional states, about "recycling" your past and how to set a goal and follow it.
● "Important basic techniques for every day” - several techniques are presented: “How to automatically achieve any goal in 1 hour a day”, “Getting rid of fatigue in 20 minutes”, “Creative visualization, or the shortest way to your goal”.
3. Bonus theme: "Creative logic is the key to powerful resources." You will learn how creative logic solves problems, about the boundlessness of the unconscious and internal resources, what needs to be done to achieve goals automatically.
Alina Lovett - non-traditional activist
Alina Lovett is engaged in cleaning karma using the technique of emotional freedom, clairvoyance, the science of laughter and others. But we are interested in the technique of emotional freedom. In her videos, Alina clearly demonstrates how to carry out the basic technique of TES and, before starting, gives the following recommendations:
Drink a glass or two of water before and after training: water maintains the body's efficiency, and most importantly, the brain;
- before you drink, look at the water and tell her that you love her; yes, yes, just say: "I love you." This will help you in healing, as it will make the structure of the water a life-giving elixir.
As Alina Lovett presents, the technique of emotional freedom is working with the subconscious. She teaches us so that we can end our problems and open ourselves to joy.
Emotional Freedom Technique - Reviews
How do people feel about these methods? To what extent does the technique of emotional freedom inspire confidence in them? Reviews can be found both positive and negative. Many people have already tried miraculous TPPs on themselves. Most were satisfied. The technique is universal, since everyone can use it; the technique is free, since you can find information in the public domain in Internet resources; the technique is amazing, because in a short period you are amazingly transformed! So why not try it? Those who decided to use it and spend a little (note!) Time were satisfied.
Evaluations by Marsha Wieder, Coaching Specialist
This specialist admits that she herself did not understand how this process could help her, because she is a practical person. But after she tried TES on herself, she was convinced how simple, fast, and most importantly - effective! Marsha dealt with a problem that had been bugging her all along through emotional release, and now her life is different.
The Emotional Freedom Technique has collected numerous and diverse reviews. Social media users were also satisfied and shared their impressions.
The Emotional Freedom Technique (EFT, EFT), often referred to as tapping, is a universal tool, which helps to achieve amazing results in the fight against physical and emotional problems. EFT is based on the assumption that in order to improve any area of life, it is necessary to solve personal emotional problems. Even physical ailments—chronic pain or diagnosed illnesses—can be caused by emotional stress that interferes with the natural healing process of the human body.
When is the Emotional Freedom Technique used?
In many cases, the Emotional Freedom Technique is used directly to relieve physical symptoms without focusing on the emotional components of the problem. However, the most powerful effect and long-term results can be achieved precisely by eliminating emotional problems.
The essence of EFT is that the more unresolved emotional problems you manage to eliminate, the more emotionally free you will be in life. To do this, it is necessary to master the Procedure for achieving personal peace (or tranquility, peace).
Emotional Freedom Technique - Secrets of Effectiveness
The Emotional Freedom Technique is fairly easy to learn. It will enable:
- get rid of negative emotions;
- suppress food cravings
- relieve pain or completely get rid of it;
- achieve the set goals.
The Emotional Freedom Technique is a form of psychological acupressure based on the same energy meridians that have been used in traditional acupuncture to treat physical and emotional ailments for over 5,000 years. However, EFT does not include acupuncture. Instead, it is enough to tap certain points with your fingertips to “bring” energy to certain meridians. During tapping, you need to think about a specific problem (psychological trauma, addiction, pain) and say positive affirmations.
This combination of tapping the energy meridians and repeating positive affirmations aims to eliminate " short circuits"(emotional blockades) of the bioenergetic system of the body. As a result, you will be able to restore the balance of body and mind, which is necessary for optimal health and cures for physical illnesses.
A Practical Guide to the Emotional Freedom Technique
There are two main points in applying the Emotional Freedom Technique:
- Tapping points.
- Tapping technique and positive affirmations.
1. TES tapping technique
- It is important to tap the correct zone without concentrating on a specific point - a positive effect can be achieved by influencing the general tapping zone.
- Tapping is done with the fingertips. There are a number of acupuncture meridians at your fingertips that are activated during tapping along with the meridians that you tap on your body.
- The traditional tapping technique is performed with the tips of the index and middle fingers of the same hand (left or right, it doesn't matter). The side of the body that you are tapping (right or left) also does not matter: for example, you can start with the right eye, and then move on to the left hand, etc.
- Ideally, it is necessary to tap with the fingertips (if the length of the nails allows), and not with their pads.
- Watches and bracelets must be removed before tapping - they will interfere with the tapping of the wrist meridian.
- Tap with moderate force so that you do not experience pain during the procedure.
- The number of taps for each point is approximately 5-6. In fact, the number of taps is not critical - the main thing is that they continue throughout one respiratory cycle.
2. Points to be tapped
3. Affirmations - address your problem
Now that you have an idea of the Emotional Freedom taps, pay attention to the positive affirmations that you will need to repeat while tapping.
"In spite of this problem, I completely and completely accept myself ”or“ ... love and accept myself ”(instead of the words“ this problem» name your personal problem). For example:
- “Despite my fear of public speaking, I fully accept myself.”
- “Despite the pain in my neck, I love and accept myself.”
- “Despite my alcohol addiction, I love and fully accept myself.”
However, you can formulate affirmations yourself, adhering to the basic principle: you need to recognize your problem and accept yourself, despite its existence. After all, the Emotional Freedom Technique involves addressing the problem and eliminating the negative thoughts that prevent your mind and body from functioning normally.
