Updated: Sep 18
Emotional Freedom Techniques (EFT), also known as EFT tapping, is a therapeutic technique that combines tapping on specific set of meridian acupuncture points on the face, upper body, and hands, while simultaneously verbalizing or mentally focusing on a particular issue or problem.
EFT tapping is a versatile tool that can be used to address a wide range of emotional and physical issues, including stress. These include stress, anxiety, phobias, trauma, pain management, and performance enhancement. It works by alleviating the emotional intensity associated with the issue.
While it's often facilitated by a trained practitioner or therapist, EFT tapping can also be used as a self-help tool. It is a nerve-calming technique that's readily accessible at our fingertips.
So, how does EFT tapping work?
From a neuroscience perspective, focusing on specific issues or problems while simultaneously tapping on certain acupressure points sends a soothing signal to the amygdala in our brain. This action helps to reduce fear and stress responses, thereby diminishing emotional arousal linked to the specific issue.
From an energy system standpoint, tapping on these acupressure points helps to clear any disruptions in our body's energy system. This allows energy to flow freely, fostering emotional and physical healing and health.
List of Benefits of EFT tapping:
1. Stress reduction: Several studies have shown that EFT tapping can significantly reduce stress levels. For example, a 2019 study published in the Journal of Nervous and Mental Disease found that EFT tapping reduced cortisol levels (a stress hormone) and subjective psychological distress in participants.
2. Anxiety and phobia management: Research indicates that EFT tapping can be effective in reducing anxiety and managing phobias. A 2016 meta-analysis published in the Journal of Nervous and Mental Disease concluded that EFT tapping significantly reduced anxiety symptoms across various populations.
3. PTSD and trauma recovery: EFT tapping has shown promise in addressing symptoms of post-traumatic stress disorder (PTSD) and facilitating trauma recovery. Studies have reported significant reductions in PTSD symptoms and improvements in overall well-being following EFT tapping interventions.
4. Pain management: Preliminary research suggests that EFT tapping may have a positive impact on pain management. Studies have shown reductions in pain intensity and improvements in pain-related distress in individuals with chronic pain conditions.
5. Psychological well-being: EFT tapping has been associated with improvements in psychological well-being, including increased positive emotions and decreased negative emotions. Research has shown positive effects on depression, anxiety, and overall emotional well-being.
6. Rapid results: EFT tapping is often reported to produce rapid results, with some individuals experiencing significant shifts in a relatively short period. This can be particularly beneficial for individuals seeking immediate relief from distressing emotions or symptoms.
7. Enhanced performance: EFT tapping has been used by athletes, performers, and professionals to improve performance and overcome performance anxiety. It can help reduce performance-related stress and enhance focus, concentration, and confidence.
8. Self-empowerment: EFT tapping can be learned and used easily as a self-help tool, allowing individuals to take an active role in their healing process. It provides individuals with a technique they can use on their own to address emotional and physical issues and promote self-care. This sense of empowerment and self-reliance can be empowering for individuals seeking to manage their emotional well-being whenever needed.
9. Increased self-awareness: Through the process of tapping, individuals can gain deeper insights into their emotions, thoughts, and behaviors. This increased self-awareness can lead to personal growth, improved self-esteem, and a greater sense of empowerment.
10. Mind-body connection: EFT tapping combines physical touch with psychological focus. By tapping on specific acupressure points, it is believed to stimulate the body's energy system and promote a balance between the mind and body. This mind-body connection can enhance the therapeutic process and potentially lead to holistic healing.
What happens in an EFT session?
During an EFT session, the practitioner initiates a dialogue to craft personalized setup statements and repeating phrases that resonate with the client's specific issue.
The practitioner then demonstrates the tapping points, verbalizing the setup statement and repeating phrases. The client mirrors these actions, tapping on the same points on their own body and echoing the words simultaneously. This process enables the client to actively engage with their issue while tapping, facilitating the release of the emotional intensity associated with it.
List of reference guide in an EFT session:
1. Identify the Issue: The first step is to pinpoint the specific issue or problem you want to address. This could be a physical discomfort, an emotional issue, a past trauma, or any other problem causing distress. This step is crucial as it sets the focus for the entire session.
2. Rate the Intensity: After identifying the issue, you'll assess the severity of your emotions related to it on a scale from 0 to 10, where 10 signifies extreme intensity. This step is important as it provides a baseline against which you can measure your progress throughout the session.
3. The Setup: Next, you'll perform the setup, which involves tapping on the "karate chop" point on your hand while saying a setup statement out loud. The setup statement typically follows the format of "Even though I have this [issue], I [acknowledgement / self-acceptance]." This step helps to establish a self-acceptance and recognition of the issue, which is an important part of the healing process.
4. The Sequence: After the setup, you'll tap on a series of points on your body while repeating a reminder phrase related to your issue. The sequence typically includes points on of the hand, the face and the upper body. This step helps to stimulate the body's energy system, calm the amygdala and reduce the intensity of the negative emotion or physical discomfort.
5. Reassess the Intensity: After going through the tapping sequence a few times, you'll reassess the intensity of your feelings about the issue. The sequence is repeated until you feel a significant reduction in intensity. This step allows you to measure your progress and determine whether further in-depth exploration is required for the current issue.
6. Test the Results: Finally, you'll test the results by thinking about the issue and seeing how you feel. If there's still some intensity there, you can repeat the process until you feel a complete release. This step helps to ensure that the issue has been fully addressed and that you've made significant progress during the session.
Remember, it's always recommended to work with a trained EFT practitioner, especially when dealing with complex or traumatic issues. If this is your case, you can book a session here.
From 90s to Nowadays……
EFT, widely propagated by its founder Gary Craig since the 90s, has gradually entered the mainstream treatment modalities in recent years. A plethora of scientific evidence attests to the effectiveness and powerful outcomes of EFT, often referred to as the 4th wave of psychological therapies.
EFT therapies, as part of this 4th wave, have been demonstrated in research to yield remarkably enduring results in a relatively shorter time, or fewer sessions (50%-80% less) compared to traditional psychological therapies. Cognitive shifts often occur during sessions, signifying progress in psychological health. Moreover, patients frequently report feeling better, calmer, or happier after each session.
Furthermore, EFT can also be utilized as a self-help tool. If clients experience intense feelings between weekly sessions, they can alleviate these feelings by tapping on themselves. This means that clients don't have to endure discomfort silently until the next session if any triggers occur in the meantime. This level of immediate self-help is a powerful feature that sets EFT apart in the landscape of modern therapeutic techniques.
Remember, EFT tapping is a very powerful self-help tool, and it's always beneficial to seek guidance from a trained practitioner or therapist who can provide the effective, warmth and valuable support you deserve throughout the process.
Thank you and have an amazing day ❤️.