Using EFT & Tapping Charts 

3. Perform the Set Up:

First, create a Set Up Statement using your problem/issue followed by an affirmation of yourself.  Setup statements typically begin with "Even though" followed by your problem affirmation and end with the positive affirmation of "I deeply and completely, love and accept myself".  Below are examples of possible Statements:

"Even though I have this anxiety, I deeply and completely accept myself."

"Even though I have this craving for a candy bar, I completely love and accept myself."   

Next, using the fingers of one hand, begin tapping the Karate Chop point on your other hand.

 
     

Or rub the Sore Spot, the dots indicate the general location as these will vary with each person.

Now, repeat your statement out loud 3 times total while tapping the Karate Chop or rubbing the Sore Spot.  Take a deep breath in...release.  This completes the Set Up.

4. Complete the Face/Body Meridan Point (we'll call the 'Sequence') Rounds. 

• Choose a short Reminder Phrase from your Set Up Statement, such as “this anxiety” or “my sweets craving.” 
• Using the first two fingers (either hand is okay), begin tapping the sequence points on the face and upper body as shown below.

• As you tap on each point in sequence, repeat your Reminder Phrase, such as "my anxiety" or "my sweets craving." 
• Tap firmly but not hard enough to hurt yourself. 
• When finished with this round, take another deep breath in...release.

5. Think about the problem/issue again, and rate how uncomfortable you feel about it now on the 0-10 point scale.  

• Do a few more rounds of tapping if there is still some anxiety/discomfort associated with your issue.
• For example, suppose you rated your anxiety as a "8" and after the first round of EFT, your anxiety dropped to a "3."  You can continue tapping until you feel no anxiety whatsoever.
• Revise your Set Up Statement/Reminder Phrase to reflect that you have indeed taken care of some of the problem, but there is still more to work on. 
• Examples: "Even though I still have some of this anxiety, I deeply and completely accept myself anyway." OR "Even though I still have some cravings for sweets, I deeply and completely accept myself." 
• TAP the Sequence points again.  Go back to step 4 and tap on all of the points using a your revised Reminder Phrase such as "remaining anxiety" or "remaining cravings". 

Measure your anxiety level on 0-10 scale.  Are you at 0 yet?  If not, consider repeating additional rounds until your intensity level is 0-1.