The Emotional Freedom Technique (EFT), known as “tapping,” is a validated mind-body method for reducing emotional distress by stimulating specific acupressure points. It follows a standardized basic recipe while focusing on an issue that causes distress. It is supported by over 100 peer-reviewed studies with significant positive outcomes from smoking cessation, to PTSD, to fibromyalgia.
Many people who are new to EFT Tapping have concerns about what to say as they go through the points. One way to support yourself as you gain familiarity with the process is to use AI such as ChatGPT. You can craft a personalized Tapping script following the basic recipe protocol, tailored to the issue at hand, and track shifts in intensity using the Subjective Units of Distress Scale (SUDS)—all within minutes.
Why Use AI for Creating a Tapping Script?
Creating an effective EFT script involves clarity, emotional precision, and appropriate technique. AI can:
- Help articulate the emotional experience behind an issue
- Suggest phrasing for setup and reminder statements
- Offer specific language based on the client’s unique challenge
- Integrate more advanced techniques like the Movie Technique, Chasing the Pain, or Sneaking Up
- Track SUDS scores to observe progress
What Is a SUDS Score?
Before and after each tapping round, clients rate their distress from 0 (no distress) to 10 (maximum distress). This helps track emotional shifts and determine if further rounds or modified techniques are needed.
Step-by-Step: Creating an EFT Script with AI
Step 1: Define the Problem
Be specific. Vague issues like “stress” are too general. A more effective prompt involves a particular emotion, situation, or bodily sensation. If you think it is too general, ask for questions to get more specific.
Example prompt to AI:
“Help me create a clinical EFT tapping script for anxiety about an upcoming job interview. I feel pressure in my chest and racing thoughts when I think about it. My SUDS is at 8/10.”
Step 2: Choose the Technique
Ask AI to match the best clinical EFT method to the issue type:
| Issue Type | Suggested Technique |
|---|---|
| Past traumatic event | Movie Technique |
| Physical pain | Chasing the Pain |
| Overwhelming emotion | Sneaking Up Technique |
| Simple phobia or anxiety | Basic Recipe or Tell the Story |
Prompt:
“Given my 8/10 anxiety about a job interview and the physical symptoms, which EFT technique should I use and why?”
AI might suggest starting with Sneaking Up or Basic Recipe, depending on intensity.
Step 3: Generate the Script
Now you can ask AI to create a script using Setup Statements, Reminder Phrases, and Reassessment Prompts.
Prompt:
“Write a clinical EFT script using the Basic Recipe, with a setup statement, tapping sequence, and reminder phrases for this job interview anxiety. Include SUDS tracking prompts before and after.”
AI-generated example:
SUDS Rating: Take a moment to tune into your anxiety about the interview. Rate the intensity from 0 to 10. (e.g., 8)
Setup Statement (repeat 3x while tapping the karate chop point):
“Even though I feel this tight pressure in my chest and anxiety about the interview, I deeply and completely accept myself.”
Tapping Round (reminder phrases):
- Eyebrow: “This anxiety in my chest”
- Side of Eye: “I feel pressure when I think about the interview.”
- Under Eye: “What if I mess up?”
- Under Nose: “This fear of being judged”
- Chin: “I feel tight and tense.”
- Collarbone: “Racing thoughts about not being good enough”
- Under Arm: “So much pressure to perform”
- Top of Head: “All this anxiety in my body”
Reassess SUDS: Pause, breathe, and tune in again. What’s your new SUDS level?
If still high (above 4–5), ask AI for a second round, possibly incorporating gentle reframes or aspects.
Step 4: Adjust Based on SUDS
If the SUDS rating drops only slightly or uncovers a new emotion (like fear of rejection), ask AI to explore that aspect:
Prompt:
“Now I feel fear of being seen as unqualified. Can you generate a tapping round focused on that?”
This mimics how a trained EFT practitioner would follow the emotional thread with precision and empathy.
Step 5: Integrate Positive Cognitions (Optional)
Once the SUDS score is 2 or below, AI can help you craft positive choices and install affirmations.
Prompt:
“Create a tapping round to install confidence and calm as I prepare for the interview.”
Example Full Session Flow with AI:
- User: “I feel overwhelmed before a presentation tomorrow. SUDS: 7”
- AI: Suggests Basic Recipe; creates setup/reminder phrases
- User: Taps through; SUDS drops to 5
- User: “Now I feel afraid I’ll forget what to say.”
- AI: Suggests tapping round for fear of blanking out
- User: Taps again; SUDS drops to 2
- AI: Offers positive reframe round: “I’m allowed to pause and breathe”
- User: Feels calm and confident
Tips for Using AI Effectively
- Speak in first-person to help AI personalize scripts
- Give emotional and physical details for better specificity
- Use it as a co-creator, not a substitute for attunement. Remember that AI is not a person and cannot emote and that it is up to you to maintain accountability in your use of it.
- Review for resonance – If something doesn’t feel right, revise or rephrase
When paired with your emotional presence and discernment, it becomes a valuable co-regulator, clarity mirror, and stress-relief partner.
Image by Sara Torda from Pixabay
