EFT step by step - Instructions for self-tapping

The complete EFT basic technique in 5 simple steps: from the attunement sentence to the tapping sequence to the conclusion - with examples for different situations.

EFT step by step - Instructions for self-tapping

The EFT Basic Technique in 5 Steps

The basic EFT technique (also known as the “Basic Recipe”) is surprisingly simple and can be done in just a few minutes. You don’t need any tools—just your fingertips and a willingness to engage with your issue.

A complete tapping round takes about 5–10 minutes. Depending on the intensity of the issue, 1–5 rounds are typical. Here is the complete procedure:

Step 1: Identify the issue

Choose a specific problem, emotion, or physical symptom you want to work on. The more specific, the better!

Too general: “I’m afraid.”
Better: “I’m afraid of my presentation on Monday.”
Even better: “I’m afraid my voice will shake during the presentation on Monday.”

EFT works best when you target a specific event, a concrete emotion, or a particular physical sensation. If you’re working on a large, complex issue, break it down into individual aspects and address each one separately.

Step 2: Rate the intensity (SUD scale)

Rate the emotional or physical distress on a scale from 0 to 10:

This assessment is called the SUD scale (Subjective Units of Distress). It is used to measure progress. Think about your issue and notice: How much is it bothering you right now?

Write down the number—you’ll reassess it after each tapping round and can thus track the change.

Step 3: The Setup

The setup consists of two parts: acknowledging the problem and self-acceptance. The basic formula is:

“Even though I [problem], I fully accept myself.”

Say this sentence aloud three times while tapping the karate point (side of the hand).

Examples of setup phrases:

Woman doing a relaxation exercise
EFT can be used anywhere and at any time - in the office, at home or on the go

Step 4: The Tapping Sequence

Now tap all 8 points one after the other while repeating a reminder phrase—a shortened version of your problem:

  1. Eyebrow: “This fear of the exam...”
  2. Side of the eye: “This fear...”
  3. Under the eye: “I’m so afraid...”
  4. Under the nose: “All this exam anxiety...”
  5. Chin: “I feel this fear in my stomach...”
  6. Collarbone: “So much fear...”
  7. Under the arm: “This fear of failing...”
  8. Head: “All this test anxiety...”

You don’t have to repeat the sentence exactly! It actually helps to name different aspects of the problem. Just say whatever comes to mind.

Step 5: Reassess and repeat

After completing a full round of tapping: Take a deep breath and rate the intensity again on the SUD scale (0–10).

Scenario A: The score has decreased (e.g., from 8 to 5)
Great! Repeat the tapping round with an adjusted setup phrase:
“Even though I still feel some of this test anxiety, I fully accept myself.”

Scenario B: The score hasn’t changed
Get even more specific! Perhaps there’s another aspect that needs addressing. Ask yourself: What exactly about this situation is weighing on me the most?

Scenario C: New emotions arise
Very common! Beneath the anxiety there may be anger, beneath the anger sadness. Address each newly emerging emotion as a separate issue with a fresh setup phrase.

Tap until the value has dropped to 0, 1, or 2. For some issues, this happens in one round; for others, it takes several sessions.

Pro tip: Positive final round When your SUD score has dropped to 0-2, you can tap a final round of positive statements: "I am calm and confident." "I trust myself." "I am ready for this test." This positive reinforcement at the end of a session can deepen the effect.

Common Mistakes in Self-Tapping