Emotional Freedom Technique has been scientifially proven to help reduce anxiety in people managing chronic health conditions. It is great to follow along with our experts but once you feel more comfortable, you can also use EFT yourself when you need it. There are five key steps to do this:

1. Identify the issues

There may be lots of different emotions or concerns you are tackling but to get the most out of tapping, try to focus in on one main issues each time.

2. Rate the intensity

How are you feeling on a scale of 1 to 10 about this issue? This rating helps you establish where you are before you begin and helps you reasses afterwards.

3. The set up

EFT starts with a set up phrase that helps you vocalise the issue and also show yourself some self compassion and acceptance. It usually goes “Even though (insert feeling or issue), I love and accept myself completely”. You can alter the wording of this to something that suits you.

4. Tapping sequence

EFT is based on the same idea as accupuncture, that there are different meridian points around the body we can activate. In EFT, you tap them methodically in a particular order. They are:

side of the hand
top of head
eyebrow
side of the eye
under the eye
under the nose
chin
top of the collarbone
under the arm

Once you have followed our experts a few times this will feel more natural and you will usually finish on the top of the head. As you tap each point, repeat phrases that vocalise the issues you are facing.

5. Reasess the intensity

Ask yourself again how you would rate the intensity of your feelings out of 10. If they haven't reduced significantly, you may want to follow the process again.