EFT tapping, also known as Emotional Freedom Technique, is a form of energy psychology that combines elements of acupressure and cognitive-behavioral therapy. EFT has gained popularity as an effective tool for reducing stress, anxiety, and other negative emotions. According to a meta-analysis published in the Journal of Nervous and Mental Disease, EFT has been found to be effective in reducing symptoms of PTSD, depression, and anxiety.
EFT tapping is a holistic approach to healing that works by stimulating the body’s energy meridians. It involves tapping on specific acupressure points while focusing on a particular issue, such as a negative emotion, traumatic memory, or physical pain. EFT tapping is based on the theory that negative emotions are caused by disruptions in the body’s energy system and that by tapping on these specific points, we can release these blockages and restore balance to the body’s energy system.
A Little Background on EFT Tapping.
EFT tapping was developed in the 1990s by Gary Craig, a Stanford engineering graduate and personal performance coach. Craig was inspired by the work of Roger Callahan, a psychologist who developed a technique called Thought Field Therapy (TFT) in the 1980s. TFT involved tapping on specific acupressure points while focusing on a particular issue, and Craig saw the potential of this technique to help people overcome emotional and physical issues.
Craig simplified TFT and created EFT tapping, which involves tapping on a standard set of acupressure points while repeating a phrase that acknowledges the issue and promotes self-acceptance. The phrase, also known as the setup statement, is typically structured as “Even though I have this [problem], I deeply and completely accept myself.” For example, if the issue is anxiety, the setup statement might be, “Even though I feel anxious, I deeply and completely accept myself.”
EFT Tapping Has a Wide Range of Health Benefits.
Here are some of the most significant:
- Reduces Stress: EFT tapping has been shown to be effective in reducing stress levels. A study published in the journal Integrative Medicine Research found that EFT tapping effectively reduced stress, anxiety, and depression in healthcare professionals.
- Reduces Anxiety and Depression: EFT tapping has been found to be effective in reducing symptoms of anxiety and depression. A study published in the journal Integrative Medicine Research found that a basic EFT tapping sequence effectively reduced anxiety and depression in college students.
- Improves PTSD Symptoms: EFT tapping has been found to be effective in reducing symptoms of PTSD. A meta-analysis published in the Journal of Nervous and Mental Disease found that EFT was effective in reducing symptoms of PTSD in both civilian and military populations.
- Reduces Pain: EFT tapping has been found to be effective in reducing pain. A study published in the Journal of Alternative and Complementary Medicine found that EFT tapping was effective in reducing pain and improving function in patients with fibromyalgia.
- Improves Sleep: EFT tapping has been found to be effective in improving sleep quality. A study published in the Journal of Sleep Research found that EFT tapping was effective in reducing symptoms of insomnia in adults.
- Reduces Food Cravings: EFT tapping has been found to be effective in reducing food cravings. A study published in the journal Medical Acupuncture found that a specific EFT tapping sequence was effective for reducing food cravings in overweight and obese adults.
- Reduces Symptoms of Addiction: EFT tapping has been found to be effective in reducing cravings and symptoms of withdrawal in individuals undergoing addiction treatment. A study published in the journal Substance Abuse found that EFT tapping was effective in reducing cravings and symptoms of withdrawal in individuals undergoing addiction treatment.
Overall, EFT tapping has numerous health benefits and can be an effective tool for promoting overall well-being. It is important to note that while EFT tapping can be effective for a variety of conditions, it may not work for everyone. Factors such as individual differences, the severity of the issue, and the willingness to engage in the practice can all impact its effectiveness.
EFT tapping has gained popularity in recent years as an effective tool for reducing stress, anxiety, and other negative emotions. A meta-analysis published in the Journal of Nervous and Mental Disease found that EFT was effective in reducing symptoms of PTSD, depression, and anxiety. The study analyzed 20 randomized controlled trials involving a total of 1,223 participants and concluded that EFT was associated with significant reductions in symptoms of anxiety, depression, and PTSD.
EFT tapping has also been found to be effective for a variety of other conditions, including chronic pain, phobias, addiction, and more. A study published in the Journal of Alternative and Complementary Medicine found that EFT was effective in reducing pain and improving function in patients with fibromyalgia. Another study published in the journal Substance Abuse found that EFT was effective in reducing cravings and symptoms of withdrawal in patients undergoing addiction treatment.
In addition to its effectiveness, one of the benefits of EFT tapping is that it is relatively easy to learn and can be practiced anywhere, at any time. There are many resources available online and in books that can help individuals learn how to perform EFT tapping effectively.
Overall, EFT tapping is a safe and effective tool to help individuals reduce stress, anxiety, and other negative emotions. Its popularity has grown in recent years as more people discover its benefits, and research continues to support its effectiveness for various conditions.
How Does EFT Tapping Work?
The basic principle behind EFT tapping is that negative emotions and physical symptoms are the results of disruptions in the body’s energy system. Tapping on specific meridian points while focusing on a particular issue can reduce or eliminate these energy disruptions and improve overall well-being. A recent study published in the Journal of Evidence-Based Integrative Medicine found that EFT tapping has been shown to improve anxiety, depression, and stress levels. Another study published in the journal Frontiers in Psychology found that EFT tapping has been shown to reduce cortisol levels and improve heart rate variability, both of which are stress markers.
To perform EFT tapping effectively, it’s important to follow a specific process. Here are the steps to follow:
- Identify the Issue: The first step in EFT tapping is identifying the issue you want to work on. This could be a fear, a negative belief, a traumatic memory, or physical pain. Be as specific as possible when identifying the issue.
- Rate the Intensity: Once you have identified the issue, rate the intensity of the emotion or physical sensation on a scale of 0-10, with 0 being no intensity and 10 being the most intense.
- The Setup Statement: The next step is to create a setup statement, which is a phrase that acknowledges the issue and promotes self-acceptance. The setup statement typically starts with “Even though I have this [problem], I deeply and completely accept myself.” For example, if the issue is fear of public speaking, the setup statement might be “Even though I’m afraid of public speaking, I deeply and completely accept myself.”
- The Tapping Sequence: After creating the setup statement, begin the tapping sequence by tapping on specific meridian points on the body. The tapping sequence typically includes 7-10 points, depending on the specific issue. The tapping points are:
- Karate chop point (on the side of the hand)
- Top of the head
- Eyebrow
- Side of the eye
- Under the eye
- Under the nose
- Chin
- Collarbone
- Under the arm
- Wrists
For each point, use two or three fingers to tap gently on the point while repeating a phrase that focuses on the issue. For example, while tapping on the eyebrow point, repeat the phrase “This fear of public speaking.”
- The Reminder Phrase: After completing the full sequence, take a deep breath and check in with yourself. Rate the intensity of the issue again, and if it hasn’t decreased, repeat the sequence. This time, instead of using the full setup statement, use a reminder phrase such as “This fear of public speaking.” Repeat the reminder phrase while tapping on each point.
- Repeat the Process: Continue tapping and using the reminder phrase until the intensity of the issue decreases. Be patient with yourself and remember that it may take several rounds of tapping to see results.
It’s important to note that the specific tapping sequence can vary based on the issue being addressed. For example, a study published in the journal Medical Acupuncture found that a specific EFT tapping sequence was effective for reducing food cravings in overweight and obese adults. The sequence involved tapping on the inner eyebrow, outer eyebrow, under the eye, under the nose, and on the chin.
In addition to the tapping sequence, it’s important to focus on the issue and allow yourself to feel the emotions associated with it. This can be challenging, but it’s essential for the process to be effective.
Overall, EFT tapping can be a powerful tool for reducing negative emotions and physical symptoms. By following a specific process and being patient with yourself, you can effectively release emotional blockages and improve your overall well-being.
It’s important to note that the specific tapping sequence can vary based on the issue being addressed. For example, a study published in the journal Medical Acupuncture found that a specific EFT tapping sequence effectively reduced food cravings in overweight and obese adults. The sequence involved tapping on the inner eyebrow, outer eyebrow, under the eye, under the nose, and on the chin.
What Sequence is Most Effective?
While there are many different EFT tapping sequences that can be used, some have been found to be more effective than others. A basic EFT tapping sequence that includes tapping on the eyebrow, side of the eye, under the eye, under the nose, on the chin, and on the collarbone has been found to be effective for reducing anxiety and depression in college students, according to a study published in the journal Integrative Medicine Research.
Another study published in the journal Explore found that an EFT tapping sequence that involved tapping on the karate chop point, eyebrow, side of the eye, under the eye, under the nose, and on the collarbone was effective in reducing anxiety, depression, and stress levels in healthcare professionals.
While EFT tapping can be a powerful tool for promoting overall well-being, there are some reasons why an individual might choose to avoid or not practice using EFT techniques. Here are some reasons to consider:
- Psychological Issues: While EFT tapping has been found to be effective in reducing symptoms of anxiety, depression, and PTSD, it may not be appropriate for individuals with severe psychological issues or conditions that require medical attention. If you have a history of mental illness or are currently experiencing severe symptoms, it’s important to speak with a mental health professional before trying EFT tapping.
- Physical Issues: EFT tapping involves tapping on specific acupressure points on the body, which could be problematic for individuals with certain physical issues or conditions. For example, if you have a skin condition or injury in the area of a tapping point, it may be uncomfortable or painful to tap on that point. It’s important to consult with a healthcare professional before trying EFT tapping if you have any physical issues or concerns.
- Discomfort with the Process: EFT tapping involves focusing on specific negative emotions or issues, which can be uncomfortable or triggering for some individuals. If you find the process uncomfortable or distressing, it may not be the right approach for you. It’s important to listen to your body and your emotions, and to seek out other self-care practices that feel more comfortable and effective for you.
- Lack of Interest: Finally, some individuals may simply not be interested in trying EFT tapping. While it has been found to be effective for a variety of conditions, it is not the only approach to promoting well-being. If you are not interested in EFT tapping or do not feel drawn to it, there are many other self-care practices and approaches to consider.
It’s also worth noting that while EFT tapping has shown some promising results in research studies, more research is needed to fully understand its therapeutic effects and how it can best be used. As with any alternative therapy, it’s important to approach it with an open mind and with realistic expectations.
Overall, if you are interested in EFT tapping, it’s a good idea to start with a qualified practitioner who can guide you through the technique and offer support and guidance as needed. And remember, self-care is a lifelong practice that requires patience, persistence, and a willingness to discover what works best for you.