Go from Overwhelmed to

Overjoyed in Minutes

A Basic Introduction to Learning The

Emotional Freedom Technique

By James Berry
Overwhelmed To Overjoyed 2

DISCLAIMER:
The Emotional Freedom Technique (or EFT) is gentle and easy to use, and has to
date yielded remarkable results for relieving emotional and physical distress. While
there have been no distressing side effects reported to my knowledge, this does not
mean that you will not discover side effects for yourself.

Experienced EFT'ers can’t deny seeing substantial results, not everyone is aware
that, infrequently, there CAN BE negative side effects. Let me explain. Some people
have been so badly traumatized and/or abused in their lifetimes that they have
developed severe psychological problems.... such as multiple personalities,
paranoia, schizophrenia and other serious mental disorders. While EFT has been
helpful even in such severe cases, in these instances it should only be applied by a
qualified professional with experience in these disorders.

If you intend to use these techniques, you must agree to take full responsibility for
yourself and others while applying these techniques. You may wish to consult a
trained EFT practitioner. If you continue reading through this page and apply these
techniques, you are agreeing to take full responsibility for yourself and others when
applying the EFT technique, and shall neither hold Gary Craig, myself, nor anyone
else associated with EFT responsible for any adverse side effects or outcomes.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 3
Who This Mini-workbook is for

If you are not crazy about intense studying, like to put things to use as soon as you can,
and don’t mind learning new approaches then this workbook is for you.

Where The Mind Goes The Butt Follows

Have you ever watched the reality TV show, The Apprentice? I’m not necessarily a fan of the
show, but it’s a great opportunity to observe how people handle stress. The big moment
everyone waits for is when the two teams enter the boardroom with Donald Trump sitting
across from them. He recaps each team’s performance on a project and determines the
winner or looser. As tough as everyone tries to be, their facial expressions cannot hide the
torrent of emotions when they hear those words, “You’re Fired!”

As Sharon Promislow states in her book, Making The Brain/Body Connection, “Scientific
proof supports the idea that what we imagine is as real to our brain as what we have
experienced. PET... measuring blood flow, MRI's... and CAT scans... measuring chemical
composition, and EEG... measuring electrical transmission, show virtually the same brain
activity for both real and imagined activity."

What this means is that your mind and body, or more accurately your mind-body, reacts
pretty much the same for real or imagined threats. Literally where the mind goes the body
follows. The upside is that the same holds true for positive thoughts and emotions. When
we experience joy, delight, laughter, and gratitude, for instance, we actually are
strengthening our immune system and fortifying our body. Expressing your passions by
doing things you love not only make you feel good, but also help to keep you healthy and
balanced.

To give you an idea of how easily your mind-body can be affected try this exercise with me.
Imagine your boss becomes ill and you are asked to give a presentation to a group of 50
professionals in her absence. You are terrified of public speaking and there is no way for you
to get out of the assignment.

Close your eyes and imagine that this is your situation as if it is happening now. What are
you thinking and feeling? Is there a specific place in your body where you feel it? The more
real and significant the event is to you the more you will be affected by it.

Feelings Buried Alive Never Die

In the groundbreaking book Molecules of Emotions written by neuroscientist Dr. Candice B.

Pert, Dr. Pert’s experiments revealed emotions are a physiological (body) phenomenon.
Chemicals in the brain and body are produced causing us to have certain emotions before
we even have time to think. Emotions come before thought, not the other way around.

As we experience stress through emotions such as anger, fear, guilt, shame, anxiety, or
rage, our bodies and minds are going along for the ride. Some organs are more or less
affected depending on the health of our body, habits of responding we’ve developed over
time, genes inherited from your parents, early conditioning, and our perception of the
situation.

Most people are aware that our thoughts and emotions (what we put our attention on) play
a big part in how distressed we get. The more intense the feelings the more likely it will

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 4
affect our health and well being. However, what most people do not know is that even
emotionally intense or traumatic situations that happened 10 or even 20 years ago can
easily still be affecting you now!

These past events can be tied to beliefs that you have about life, a person, or yourself. Let’s
say 5 years ago you had a boss who was very demanding, had a tendency to put his
subordinates down and he ended up firing you from unexpectedly. Currently you work for
very fair-minded boss whom you get along with well. Your boss notifies you that your
department is being re-organized and that your new boss is going to be Mr. Smithers. Mr.
Smithers reminds you of the horrible boss you had 5 years ago and you suddenly feel
anxious. You are worried about the possibility of being fired all over again. You may even
experience past memories resurfacing as you feel these emotions.

Whenever you feel upset about something from your past as you think of it now, this is
something you didn’t get over and it may still be affecting you today. You may not even
realize this as much of what goes on in our mind-body happens on a subconscious level.
These experiences are often long forgotten, but they still live in our bodies. This is why I am
so often quoting the title of Karol K. Truman’s book, “Feelings Buried Alive Never Die.”
Unresolved feelings held in the body can lead to various dis-eases and illnesses unless we
find a way to release them.

There’s an entire branch of science called psychoneuroimmunology that studies the link
between communication among the nervous system, the endocrine (hormone) system, and
the immune system and the implications of these linkages for physical health. What you
think about and how you feel most of the time is a lot more important than we ever
realized. The bottom line is if you want to heal from it you’ve got to deal with it.

What’s Getting on your Nerves?

What areas of life do you seem to experience the most stress? Here are a few possibilities to
help you pinpoint them.

At home
• Communicating with loved
ones
• Difficulty in relationships
with partner/roommate/kids/spouse
• Dealing with in-laws
Money
• Worried about debt
• Lost a job
• Difficulty paying the bills
• Your business is failing

Working environment Health/Well-being

• Can’t stand your • Recovering from or needing
boss/coworkers surgery
• The work you do • Feeling fatigued
overwhelms you • Dealing with chronic a
• Started a new job illness
• Received new duties that • Uncomfortable in social
aren’t a natural fit for you situations
• Test anxieties, fear of public • Angry or sad a lot
speaking

Are there any other areas or situations that come to mind? Are you feeling any emotions as
you think about each of these stressors? If so, please make a note of them.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 5
The day-to-day things that really get me pissed off/depressed/frustrated are__________.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 6
For each annoyance you listed, what about these things upset you?

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

For the issues that exist at a deeper level ask yourself, “My life would be perfect if I could
____________________________ . If I could live my life over again, I would love to just
skip meeting that person or experiencing that thing. In the space below give this some
thought.

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

The things I never got over from my past were:

_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 7
Everything Is Energy

Everything Is Energy. This is one of the greatest discoveries made by one of the most
famous scientist of all time, Albert Einstein. What does this have to do with your stress you
ask? Everything. Not only is the body chemical and physical, but it’s also composed of
energy- electromagnetic energy. Just as the circuitry in a computer carries electricity to all
of its devices, the body has pathways that carry energy to all its organs, systems and limbs.
When we experience stress the body experiences disruptions in its energy pathways. This
disruption causes our brain and body to experience negative emotions that we interpret as
fear, anger, guilt, shame, sadness, frustration, confusion, etc. By clearing ourselves of this
disruption we balance our body’s energy system and gain relief from upsetting thoughts and
emotions. In the next section we are going to take a look at exactly how to do this with a
very simple technique called the Emotional Freedom Technique.

The Emotional Freedom Technique

There are several ways to balance the body’s energy system, but the Emotional Freedom
Technique (EFT) is one of the easiest to learn and use in such a short period of time. The
Emotional Freedom Technique (EFT) is simply a method of reducing stress by tapping on
acupuncture points. Once you’ve practiced for a couple of minutes you can easily complete
a round of EFT in less than 60 seconds- is that fast or what?

The basic steps to performing EFT are:

1. Picking a problem and rating how intense you feel about it now
2. Creating your setup statement
3. Tapping on the points
4. Checking in again to see how you feel
5. Do another round if you have some intensity left

Picking a problem and rating it

In EFT we first decide what challenge we are going to work on. It’s often helpful to rate how
upset you are on a scale of 0-10 (where you feel nothing at 0 and the most distress at 10).

Creating the Set Up Statement

Next we give the challenge a name and use a statement called the setup statement to help
us focus in on the challenge. When creating the setup statement it is important that you be
specific. The statement looks like this,

“Even though I have this (name of your problem here) problem, I accept
myself completely.”

If your problem is really being scared about doing a presentation, for example, you do not
have to say all of this for the name of your problem portion of the setup statement. You can
simply give your problem a title like presentation terror, presentation nightmare, or fear of
presentation. Whatever you feel accurately describes what you feel. Your mind and body will
know what you mean.

A few examples of specific set up statements are:

Even though I have this presentation terror problem, I accept myself completely.
Even though I’m pissed at myself for eating half a cake, I accept myself completely.
Even though I have this can’t pay my rent/mortgage problem, I accept myself deeply
and completely.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 8
Even though I ruined the celebration, I accept myself anyway.
Even though I have this pain in my left shoulder, I deeply accept myself anyway.

Do you see how you can play with the statement to make it fit you more? If you feel the
best name of the problem that describes what your feeling is, “this presentation shit” then
that’s what I would encourage you to use. DO NOT sensor your feelings here. They are not
to be judged I don’t care how horrible you might think they are. If you feel or think it, it’s
valid for you. Period. Remember what you resist will persist.

The EFT points

When doing EFT use at least 2 – 3 fingers as you tap on each point. This will guarantee that
you cover the point completely. It may be helpful to use a mirror to help you locate the EFT
points on your body. See the figure on the next page to familiarize you with the EFT points
and practice tapping on them as we identify them below. Tap hard enough so that you can
hear it but not with so much force that you harm yourself. You’ll also want to tap quickly.

The setup statement is said out loud three times while you
tap on the karate chop point. The karate chop point is
located on the side of your hand underneath the pinky finger
(see picture).

The second point is the eyebrow point. It is located

at the beginning of your eyebrow on your skull. Tap
on this point while repeating the name of your
problem.

The third point is called the side of eye point and is

located on the side of your eye on the bone. Tap on
this point while repeating the name of your problem.

The fourth point is directly underneath either eye on

the bone in line with your pupil and is called the
under eye point. Tap on this point while repeating
the name of your problem.

The fifth point is located above your upper lip, but

directly below the middle of your nose and is called
the under nose point. Tap on this point while
repeating the name of your problem.

The sixth point called the chin point is located in the

middle of your chin right below your lip. Tap on this
point while repeating the name of your problem.

The seventh point is called the collarbone point and there are two of them. You will find
them by tracing your collarbone moving away from your armpit. At the end of the
collarbone drop straight down about half an inch. You only need to use one collar bone point
(it doesn’t matter which one), but if you like you can tap them both. Tap on either or both
points while repeating the name of your problem.

The eighth point is called the under arm point and it is located in the lower part of your
armpit. You don’t need to be extremely precise here and can use several fingers or your
whole hand to tap with if you like. Tap on this point while repeating the name of your
problem.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 9
The last point ends right back where we started and that’s with the karate chop point,
which is on the side of either hand below the pinky finger. Tap on this point while repeating
the name of your problem.

Now that you are familiar with the basic points used in EFT, lets put all of this together and
run through the procedure so you can become more comfortable with it.

Let’s use our earlier example about you having to give a presentation and you are terrified
of public speaking. Step one is to identify the problem and write down what about the
problem bothers you. I am terrified of giving the presentation. Rate how intense the
problem is from 0-10. Let’s say it’s an 8. Take a moment to write all of the things that
bother you about having to give the presentation. Your list might look like this:
I’ll forget what I’m suppose to say
Everyone will think I’m so stupid
I’ll be embarrassed
I’ll freeze
My throat will tighten up
My hands will get sweaty

Step two is to create you EFT setup statement. The problem is I am terrified of giving the
presentation. The setup statement might look like this… Even though I’m terrified of giving
the presentation, I accept myself completely.

You’d repeat the setup statement 3 times as you tap on your karate chop point. Now you
can move on to the other points including a few of the things you are upset about.

Tap here Say This

Karate chop point “Even though I’m terrified of giving the presentation,
I accept myself completely.”
“Even though I’m terrified of giving the presentation,
I accept myself completely.”
“Even though I’m terrified of giving the presentation,
I accept myself completely.”
Eye Brow “I’ll forget what I’m suppose to say”
Side Eye “Everyone will think I’m so stupid”
Under Eye “I’ll be embarrassed”
Under Nose “I’ll freeze”
Chin “My throat will tighten up”
Under Collar Bone “My hands will get sweaty”
Underarm “I’m terrified of giving the presentation”
Karate Chop “I’m terrified of giving the presentation”

Check in with your number. Has is reduced? If it hasn’t’ gone down to at least a 1 or 2 do
another round or two of EFT. If even after this you don’t notice a change in your intensity,
then let me tell you about the gamut point.

The Gamut point is kind of an

add-on point to help eliminate that
last little bit of the issue. The
gamut point would be used at the
end of the basic sequence
following the karate chop point.
Although it may not be necessary
to use the gamut point with each
EFT round, I tell my clients to use

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 10
it anyway as part of the EFT procedure because it is so quick and easy to do. It takes about
7 seconds to complete.

To find the gamut point, make a fist with either hand. The gamut point is on the back of
your fist between the base of the pinky and ring finger, just below the knuckles (see
diagram). As you are tapping on this point focus in on the problem by saying the name of
your problem once, " I’m terrified of giving the presentation," and keeping your head
pointed forward, close your eyes, open your eyes, then look down to the left and then right.
Now look straight down at the floor and slowly roll your eyes up to the ceiling while still
tapping on the gamut point.

Here is an outline of our complete EFT procedure with the gamut point. For a free
downloadable EFT chart click here http://www.integrativeenergy.com/EFTCHART.html

Identify an issue to work on. Examine all of your feelings about the issue and write them
down. Rate your issue on the 0-10 scale (where 10 is the worst).
Create your setup statement and begin tapping on your karate chop point

Tap here Say This

Karate chop point Even though I have this (name of problem) problem, I
accept myself completely.
Even though I have this (name of problem) problem, I
accept myself completely.
Even though I have this (name of problem) problem, I
accept myself completely.
Eye Brow Name of problem
Side Eye Name of problem
Under Eye Name of problem
Under Nose Name of problem
Under Lip Name of problem
Under Collar Bone Name of problem
Underarm Name of problem
Karate Chop Name of problem
Gamut Point Name of problem
keep tapping on the gamut point,
eyes closed, eyes open, look all the way down to the floor,
then slowly, roll eyes to the ceiling

Check in with your 0-10 rating. If it’s 0 then you are done, if 2 or higher do some more
tapping

After you’ve memorized the points you’ll be able to perform round of EFT in less than 60
seconds. If after performing at least 3 rounds of EFT with the gamut point your number has
gone decreased, but not completely gone to zero, do another round changing the language
of your setup statement a little as shown below.

“Even though I still have some of this presentation terror problem, I accept
myself completely,” or you can also word it this way, “Even though I’m still
terrified of giving this presentation, I accept myself. As you tap on the remaining
points you can adjust the language to something like, “this remaining presentation
terror.” See the outline on the next page for this example and practice along.

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 11
Tap here Say This
Karate chop point “Even though I still have some of this presentation
terror problem, I accept myself completely.”
“Even though I still have some of this presentation terror
problem, I accept myself completely.”
“Even though I still have some of this presentation terror
problem, I accept myself completely.”
Eye Brow “this remaining presentation terror problem”
Side Eye “this remaining presentation terror problem”
Under Eye “this remaining presentation terror problem”
Under Nose “this remaining presentation terror problem”
Under Lip “this remaining presentation terror problem”
Under Collar Bone “this remaining presentation terror problem”
Underarm “this remaining presentation terror problem”
Karate Chop “this remaining presentation terror problem”
Gamut Point “this remaining presentation terror problem”
Keep tapping on the gamut point and close eyes, open
eyes, look all the way down to the floor, then slowly, roll
eyes to the ceiling

To be most successful with EFT you must be persistent, especially if you are dealing with a
challenge that has many layers and aspects. Some challenges will miraculously vanish in
minutes, some will take days, while still other more complex issues may require several
weeks or months as you uncover various feelings, aspects, and memories connected to your
problem.

Once you memorized the EFT points you’ll be able to use it anytime as often as you need to.
I use EFT all of the time and not just for stress related things. I’ve used EFT when I’m
feeling stuck and don’t know how to move forward with a project, or if I’m procrastinating
too often. I’ve used EFT to also to help me sleep more soundly by letting go of any concerns
or worries I might have. I also found it helpful to use EFT tapping for no particular problem
per se, but just as an energetic tune up throughout the day to keep my energies flowing in
amore balanced way. EFT’s creator Gary Craig encourages us to try it on everything.

Many people are fond of creating affirmations. Applying some tapping with their affirmations
would help to strengthen them. So you could, for instance, tap in, “I have faith in myself
each and every day, ” or “I attract abundant opportunities in all part s of my life.”
Some obstacles to successfully using EFT you need to know about

As great as EFT is there are some things that could get in the way of your success. Here are
a few obstacles to watch for if you notice no improvement and what you can do about them.

Dehydration
If you have been doing several rounds of EFT and are not getting any results then drink a
cup of water. Water conducts electricity and your body is electrical. Drinking water helps
your energy to flow better making EFT more effective. Drinking coffee, alcohol and sodas,
are not substitutes. All of these substances act as a diuretic causing you to urinate thereby
loosing water.

Being Specific
Often people who are new to EFT use very general broad statements for their setup phrase
when referring to problems that have many aspects to them. I’ve often heard things like,
Even though I don’t have confidence, I accept myself deeply and completely. Are we talking

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 12
about confidence in driving, interviewing, or the way you project yourself? All of these areas
are parts of your life and will require you to go deeper.

Shifting to Other Aspects

Another problem people new EFT’ers often encounter is shifting to other problems. They
start out working on one thing and their minds begin drifting on to other subjects. Work
with one problem at a time and when it is resolved then move on to the next problem or
aspect.

Additional Resources

Do you know a friend who might benefit from this information? Send them to
www.IntegrativeEnergy.com so they can sign up for this free workbook.

GET A FREE EFT chart at

http://www.integrativeenergy.com/EFTCHART.html

Some great videos, DVD’s & books on healing, energy medicine and the emotional
freedom technique: http://www.integrativeenergy.com/page/page/1829354.htm

Need help with your tapping? Come join our free conference call
It’s natural to have questions when learning something as new as EFT, so I’d like to invite
you to a FREE EFT conference call. Go to
http://www.integrativeenergy.com/FreeConferenceCall.html to sign up.

James Berry
james@IntegrativeEnergy.com
718-466-0590

www.IntegrativeEnergy.com ©2005 Insyte Consulting

Overwhelmed To Overjoyed 13
About Me

James Berry is the creator of Integrative Energy (IE). IE helps people remove mental and
emotional blocks that prevent them from accomplishing their goals. IE also assist clients in
reducing the effects of stress in many areas of their lives. After completing one of our
programs you'll notice a difference in your performance and the way you feel, whether it's
at work or in your personal life.

James is a life coach and practitioner of Energy Psychology, Energy Medicine, brain
integration as well as Quantum Energy Transformation. He has received training from
National Institute for the Clinical Application of Behavioral Medicine, Natural intelligence
Systems, Coaching Institute, The Quantum Healing Center and Peak Potentials. James is
also a member of the Association for Comprehensive Energy.

James combines his love of alternative healing therapies, coaching, and personal
development to help clients achieve lasting change and a more joyous life.

www.IntegrativeEnergy.com ©2005 Insyte Consulting