Emotional Freedom Technique (aka EFT)
This is something for folk who cannot work with a therapist and are looking for a tool to use to assist in processing triggers and trauma. We highly recommend getting the book (or requesting it from your library) EFT for PTSD by Gary Craig (Amazon affiliate link) because it includes the modifications needed for EFT to work with complex trauma. Chapter 6 & 11 are relevant for C-PTSD associated with DID.
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. It is easier to learn the technique from people, but Gary Craig no longer teaches this technique. He has videos online you may be able to find.
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. This cheatsheet does not include the modifications needed to do deep trauma work.
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.
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