Greenberg, the creator of EFT, specified six principles of the approach:
1. Emotional awareness: The first step involves knowing what you're feeling. Naming what you feel can help you reconnect to your needs.
2. Emotional expression: EFT seeks to help you overcome emotional avoidance, often by dismantling unhelpful beliefs, like "Anger is dangerous," that prevent you from healthy emotional expression.
3. Reflection: This component involves reflecting on the "why" behind your emotions. A better understanding of where they come from and what triggers them can help you work through them.
4. Regulation: This key element of EFT involves increasing your ability to self-soothe when powerful emotions come up, rather than letting them take over. Your therapist might teach you distraction, breathing, and positive self-talk techniques to use in emotionally distressing situations.
5. Corrective emotional experiences: This involves dealing with unhelpful emotions in new ways. For example, a therapist can teach you how to replace shame or self-disgust with a more healing emotion, like acceptance.
6. Transformation: You work to achieve this by tapping into a different emotion to transform one that's not serving you. Say you experience fear after a traumatic event. You might instead lean into your underlying anger, a more active emotion you can channel into defining personal boundaries or identifying red flags. This may feel more empowering than feeling trapped by a passive emotion, like fear.
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