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Emotional Freedom Technique (aka EFT)

This is a tapping technique to deprogram triggers and free up emotional "chokepoints" in life, developed by Gary Craig.

EFT can serve as a type of self-administered EMDR-replacement for those who either cannot work with a therapist, or for whom EMDR is overwhelming and they need to take 100% control over their deep-trigger-work without external intervention.

The "Gold Standard (Official) EFT Tapping Tutorial" is available for free from his website emofree.com although the free booklet may be a little dense and confusing. It's highly recommended that you read the booklet to learn how to use the bare-bones original basic technique.

Crisses created & have shared their EFT cheatsheet and suggest you print out 2 copies, one to take notes on while reading his pamphlet, the other to save for when you have the basic technique down and no longer need all of your notes.

Gary Craig has since moved on to another technique that may be less effective as a do-it-yourself EMDR. It's fairly new, and the authors aren't sure.

One modification we would recommend is working on the "Movie" method (per Gary Craig's instructions with notes on the cheatsheet linked above) starting with a recent incident where the issue got triggered (not the original trauma). Play forward until you-now feel any stirring of reaction, such as a point-5 (0.5) or one (1) in 10, and start tapping to get it down to a 0 again. This is something we were reminded of when using ART therapy (Accelerated Resolution Therapy) with our therapist that you don't have to start with the anxiety higher and work your way all the way down to 0. You can play the movie from a totally neutral point and work on anything that comes up as you play the movie forward, however small.

Is EFT proven? No, yes, maybe? I'm not sure we care because it works for us. There are many things in the world that aren't proven but work for people. The placebo effect exists but they still don't know why. And often it's more effective than many medications out there, but people don't fill their medicine cabinet with sugar pills and subconscious beliefs. Folk with faith in specific religions find it works for them. Doesn't work for us. So your faith may affect it. Or not. But there are people who swear by EFT and it's very effective for some people, it gives more selves-control and selves-agency than EMDR and is gentle if you allow it to be. Use it wisely like any other tool in your toolkit. — Crisses

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