Book: Good Bye Ouchies and Grouchies Hello Happy Feelings by Lynne Namka, Ed.D.
Emotional Freedom Technique (EFT) combines the concepts of Cognitive Behavioral psychology and acupressure that you do on yourself. The acupressure aspect of this technique is based on the belief that we are electrical beings that need to stay balanced. Tapping on certain pressure points can help to release energy that gets stuck and out of balance. The cognitive behavioral aspect helps to recognize the problem, own the problem, and remind yourself that you are still a good person/ more than the sum of your parts/ learn from mistakes/can do better next time.
The EFT Short cut: Say your problem and something positive. Take a big breath and blow it out. Then tap gently on these points of your body:
1. Between the inside of your eyebrows with your fingers.
2. Outside the corners of your eyes.
3. Under your eyes on your cheekbones.
4. Under your nose.
5. Under your bottom lip.
6. On your chest, just below your throat outside your collarbones.
7. Go straight down several inches and tap on your rib cage just above the last rib.
8. Below your armpit on the side of your body down several inches.
Don't worry if you don't get the exact point. If you feel a tender spot, give it special attention. Continue tapping until the problem gets smaller or goes away (Namke, 10).
Examples: Even though I think bad thoughts, I choose to be kind to myself. Even though I get angry over small things, I learn to keep to my cool. Even though I'm not very good at this, I'll give it my best try. Even when things seem unfair, I'm still a good person. Even though bad things have happened to me, I'm I'm doing the best I can. Even though I turn to food instead of taking care of myself, I forgive myself.
Chill out helper words: I keep my cool. I'm stronger than my mad feelings. I'll take a big breath. It's okay. It will work out. This is so unfair, but I can deal with it.
Hard work helper words: The harder work, the faster I can go play! I can do this. Yes! It's tough, but I can do hard things. I can work hard. I feel good when I work hard!
Key points to remember: You have lots of parts: a loving part, a happy part, a playful part, a work hard part, a sad part, a mad part, a worry part, a stubborn part, a trouble part, etc. You are more than your negative feelings.
