EFT Tapping is a gentle, powerful way to clear emotional blocks and quiet your nervous system. By combining physical touch with spoken words, you can rapidly release stress, soothe anxiety, and find your calm.
Jump to the section you wish to explore:What is it and when to use it? | Why do we use it? | How is it structured? | Why do we state the negative? | Setup Statement vs reminder phrase
What does the Setup Statement mean?
The Setup Statement is a crucial part of the EFT Tapping process. Think of it as the foundational 'door opener' that preps your mind and body for deep emotional healing. Before you begin tapping through your meridian points, this single, powerful phrase helps you zero in on your current stressor while signaling immediate safety to your nervous system.
Let’s dive into what this statement actually is, how it works, and how you can personalize it for your own tapping practice.
What is a Setup Statement and when should I use it?
The Setup Statement is a specific sentence you use at the very beginning of your tapping sequence.
Before you start tapping, you are invited to identify the exact topic you plan to focus on. The more specific your theme, the better. For example, tapping on general ‘stress’ will be helpful, but tapping on ‘stress about an upcoming meeting with my new boss’ narrows your focus and amplifies the benefits even further.
To create the Setup statement, you simply need to know what you will work on during your tapping round.
Note that this focus can change after your first Setup Statement - and most likely, it will. As you tap and release energy, you start clearing layers, which often expose hidden emotions or beliefs underneath. If that happens, my suggestion is to go with the flow (your mind is giving you lemons to work with). You can then pause, go back, and create a new Setup Statement based on these fresh emotions in your mind and body.
Once your Setup Statement is ready, you will say it aloud three times while tapping the Karate Chop point (the side of your hand). After that, you will move through the remaining tapping points, while repeating the reminder phrase.
Why do we use a Setup Statement?
EFT’s creator, Gary Craig, identified that stating the Setup Statement aloud essential for several key reasons, included:
- Engaging the nervous system: Speaking aloud creating a clear, undeniable psychological focus. It carves out the exact problem you want to target.
- Activating mind and body: It bridges the cognitive and somatic. You engage your mind by naming the emotions, and your body by tapping on your hand.
- Generating physical resonance: The voice creates physical sound vibrations. This creates an auditory and physical feedback loop that deeply connects with your nervous system.
- Tuning into the frequency: It works just like tuning into a radio station. Naming the problem brings the distress into your conscious awareness so it can be fully processed and healed.
How is the Setup Statement structured?
The one I use when I tap is:“Even though [emotion/topic/issue], I deeply and completely love and accept myself anyway.”
Let’s look into this more closely. There are two main parts to the Setup Statement. It works just like a formula with blanks, allowing you to personalise it to your exact situation and the exact moment you are using it.
Part 1: “Even though [your issue]...”
The statement always starts with the phrase “Even though…” followed immediately by the specific topic you identified. Here, you can be as detailed and specific as you like.
For example, you could say “Even though I feel stressed…”
Or you can narrow down: “Even though I feel stressed about the upcoming meeting with my new boss to the point where I feel this tightness in my belly.”
Part 2: “.... I [acceptance phrase]”
The second half is all about accepting the current situation and, if possible, offering love to yourself.
The original version: The original and most widely accepted phrasing comes from EFT’s creator Gary Craig: “... I deeply and completely accept myself.”
The evolution: A very popular evolution of this phrase - the one I actually learned and frequently use - adds the word ‘love’ to the mix: “... I deeply and completely love and accept myself.”
What do each of these parts represent?
The first part: awareness
When we say “Even though [emotion/topic/issue]...”, we are bringing conscious awareness, attention and focus to the problem. By stating the issue clearly, we stop fighting reality and immediately reduce the internal friction of denial.
The second part: acceptance
When we say that we accept or love ourselves, we are bringing radical compassion to our pain. This prevents the brain from going into a shame or panic spiral, creating an immediate state of psychological safety.
As Carl Rogers, the founder of client-centered psychology, famously stated: “The curious paradox is that when I accept myself just as I am, then I can change.”
What if saying “I accept and love myself” doesn’t feel true?
If you feel only a mild resistance to these words, I recommend sticking with the original sentence. With a little time, it will slowly sink in and start to feel more natural.
You can also gently ease into the phrase by adjusting the wording slightly. For example:
- “I am willing to be open to love and accept myself”
- “I am open to the possibility I can love and accept myself anyway”
- “I am learning to accept myself”
However, if you feel great resistance or find that the words feel completely fake, you are absolutely allowed to change them. It’s much better to choose something that resonates with you in the moment and brings enough comfort to continue your tapping round. The only rule is that your new phrase should still imply some form of acceptance - even if it is gentle or conditioned.
Here are some some examples you can use instead:
- “I accept that’s how I feel right now”
- “I can acknowledge what I am experiencing”
- “I am open to being kind to myself right now”
- “I am open to feeling a little more supported.”
Why do we state the negative?
During the Setup Statement and throughout your tapping rounds, we focus on stating ‘what is’. Often, the emotion we are addressing is considered negative - and that’s completely ok.
With EFT, we focus openly and honestly on our current reality. We don’t try to force positive thinking, explain away our feelings, or gloss over our pain with superficial positive affirmations. Instead, we accept it.
In my blog ‘Why we focus on the negative while tapping’, I explore this concept much further. In a nutshell, here is why it works:
- We tap on what is: We shine a light into those hidden, unconscious spaces within us. Even when left in the dark, these hidden blocks are often the ones running the show.
- What we resist, persists: Pretending an emotion isn’t there will not make it disappear. Resisting our feelings only causes them to stick around longer.
- Acceptance is the first step for change: By accepting our current reality, we stop fighting with ourselves. This inner truce is what opens up the space for true transformation.
- Regulating our nervous system: Validating your real emotions while simultaneously offering yourself compassion signals the brain to lower stress hormones, gently shifting you out of fight-or-flight mode.
Setup Statement vs. Reminder Phrase
The Setup Statement is used exclusively at the beginning of your tapping rounds and is much more comprehensive. From that original statement, you will select just a single word or a short phrase that captures the core emotion. You then say this shortened version aloud as you tap through the remaining points on your body.
They are entirely complementary tools used at different stages of your tapping process.
Self-guided EFT vs. working with a Practitioner
EFT Tapping is an amazing self-help tool. In fact, its creator, Gary Craig, was passionate about making it as universally known as possible so that everyone would have a self-regulating tool right at their fingertips (no pun intended!).
However, there are times when life feels a little too heavy to navigate completely on your own. While tapping is amazing for releasing stuck emotions, the process can sometimes cause deep, hidden feelings to rise to the surface.
Please note: self-practiced EFT is not a substitute for medical care, emergency support, or treatment from a licensed mental health professional.
If you ever find it difficult to tap by yourself, or if the emotions feel too overwhelming, working with a practitioner can be incredibly beneficial. A professional will provide a dedicated, safe space to release your emotions, gently guiding you toward the deeper layers that promote true and lasting transformation.
Let’s shine a light on what is - together.
If your tapping rounds are bringing up deeper layers or you feel overwhelmed trying to clear the blocks by yourself, let's work through it as a team. Book a session with me, and let’s create the psychological safety your nervous system needs to finally let go.