Creating an Effective EFT Set-Up Phrase

When doing Emotional Freedom Technique (EFT) tapping you generally follow these steps:

1. Focus on a specific problem and assess your intensity on a scale of 1-10.
2. Perform “the Set-Up” which involves tapping the center of side of your palm while saying your Set-Up Phrase three times.
3. Perform “the Sequence” which involves tapping on various acupressure points on the top your head, on your face, your collarbone and the side of your body, while you repeat a Reminder Phrase that helps you stay focused on your problem.
4. Re-assess the intensity level of the original problem.
5. Repeat the Set-Up and Sequence, adjust wording accordingly.

In many cases, the most effective part of the EFT tapping process is a properly worded Set-Up Phrase. The classic EFT Set-Up Phrase involves two parts:

1. Acknowledging the problem: “Even though I have this problem.”
2. While affirming self-acceptance:“I deeply & completely love & accept myself”.

A typical Set-Up Phrase uses the following format:

“Even though I have (this problem, uncomfortable emotion or physical sensation), I deeply & completely love & accept myself.”

Examples of Set-Up Phrases:

• “Even though I’m very angry at myself for having this silly problem, I deeply and completely love and accept myself.”
• “Even though my fear of spiders gives me sweaty palms, I deeply and completely love and accept myself anyway.”
• “Even though I feel nauseous and all I want to do is vomit, I deeply and completely accept myself anyway.”

When To Say the Set-Up Phrase

Say your Set-Up Phrase out loud (or to yourself) three times as you tap on the Karate Chop Point during the start of the EFT tapping, this is known as performing the Set-Up. Generally speaking, it is more effective to say it out loud, but if aren’t by yourself and want to keep your issue private, it’s okay to say the Set-Up quietly to yourself and still get great results.

Why We Perform The Set-Up

We do the Set-Up because it prepares our system for change and softens any internal resistance we may have. We acknowledge the problem at hand while creating an atmosphere of positivity, self- acceptance and compassion. The Set-Up is a safe way to acknowledge and express the uncomfortable feelings we are experiencing; it allows us to acknowledge our emotions and symptoms. Doing the Set-Up is way to give yourself permission to release your discomfort.

The Set-Up can effectively get rid of internal resistance to change – originally called Psychological Reversal. This has the effect of opening your energy system to healing and positive change. The standard wording of “Even though I have this problem, I deeply & completely love & accept myself” may feel weird and uncomfortable to you. You might not want to use certain words, like love and accept, right away and so the standard Set-Up Phrase may not feel like it a good fit. There are many variations that work equally well, or even better:

• “Even though ______, I’m okay anyway.”
• “Even though ______, I want to accept myself.”
• “Even though ______, I can choose to forgive myself.”
• “Even though ______, I love and accept my young self.”
• “Even though ______, I choose to accept myself with compassion.”
• “Even though ______, I can choose to be a little kinder to myself.”
• “Even though ______, I accept all my feelings without judgment.”
• “Even though ______, I acknowledge my feelings.”
• “Even though ______, that’s just how I feel right now.”
• “Even though ______, I choose to allow this to change.”
• “Even though ______, I can let these feelings go if I want to.”
• “Even though ______, I’m open to the possibility of healing and change.”
• “Even though ______, I honor myself for how hard it has been for me.”
• “Even though ______, I’m willing to heal this as much as possible.”

When Addressing Physical Problems

If you are working with a physical discomfort ask yourself a few questions, and use your answers to create an effective Set-Up Phrase.

What does it feel like to have this problem? Describe the way it feels.

“Even though this pain feels like a hot knife stabbing me, I accept myself”

If my physical pain had a color, what would it be?

“Even though my pain is red and hot, I accept myself.”

If there were an emotional contributor to this issue, what might it be?

“Even though my anger may be contributing to my skin condition, I accept myself.”

What was going on in my life emotionally when this physical problem started?

“Even though I started getting headaches when I got fired from my job, I accept myself.”

A truly effective Set-Up phrase has the power to create an openness and readiness in your system which allows EFT to transform the energy of your emotions. Use a Set-Up Phrase that feels respectful of your true feelings. It is important to allow your healing process to unfold at whatever pace you are most comfortable with.