The Flash Technique is helpful with calming down and changing our response to a memory. Here are the basic steps for using the Flash Technique by yourself.
1. Pick a Positive Emotional Focus (PEF). Think of a memory that is pleasant and keeps your attention. You can use a beach scene, pets, family, dancing, or your favorite sports team. A song or movie scene can work as well. Use something to focus on that keeps your attention and feels good.
2. Choose a target. What do you want to change? If you are feeling upset, then where do you feel it in your body. Is it a thought? Or is it a memory? How disturbing would it be if you were to think about it? If 0 is neutral and 10 is the most upsetting, what number would you choose for how you feel right now? Briefly write down the feelings, thoughts, memory, and the number. When you focus on the feelings, does an earlier memory come to mind? The best way to feel better is to use the earliest memory that comes to mind when focused on these feelings. Use this memory, if one comes to mind, for your target.
3. While tapping, only focus on the positive memory (PEF). This is important.
4. Begin tapping slowly on your thighs as you focus on your positive memory (PEF). The tapping will strengthen the positive memory. This is called Bilateral Stimulation (BLS).
4. While continuing to tap slowly (BLS) and focusing on the positive memory (PEF), blink your eyes quickly three times. This may seem a bit challenging. Keep focused on the positive memory the whole time as you tap and blink three times in a row quickly. Do five sets of triple blinks and tapping.
5. Check the Target. Now go back to the early memory. How do you feel in your body, when you think about the early memory? Do you feel differently from when you wrote down the number from 0 to 10?
6. Repeat until the number you rate the feelings is 1 or 0.
Stop if the Flash Technique is not effective. If the Flash Technique does not appear to be working, there should be a reason. Talk to your mental health professional about what you experienced.
Review of the basic steps of the Flash Technique:
- Identify and test a Positive Engaging Focus (PEF).
- Choose a target and rate the feelings from 0 to 10, if doing so would not be too much.
- Begin slow Bilateral Stimulation (BLS), either leg tapping or butterfly hug (cross arms over chest and slowly, lightly tap your hands). Try a rapid triple blink every 8 to 9 seconds.
- Complete 5 or 6 consecutive triple blinks about 8 or 9 seconds apart while completely focused on the positive memory (PEF).
- Now check lightly into the memory without thinking of details, and notice if there are any differences.
- Repeat the sequence of five triple flashes until number is 1 or 0 or when sets of the Flash Technique do not continue to be effective.
© Based on material from Philip Manfield, PhD & Lewis Engel, PhD Copyright 2017-2021
