We sometimes add products that we believe may be beneficial to our readers. We may receive a small commission if you purchase using the links on this page. Read our affiliate disclaimer
What is EFT tapping?
EFT tapping (Emotional Freedom Technique) is a therapeutic practice that combines elements of psychology, acupressure, and traditional Chinese medicine. By gently tapping on specific acupressure points on the face and upper body while focusing on specific thoughts or issues, EFT tapping aims to alleviate emotional distress and promote emotional healing.
This technique is based on the belief that emotional imbalances are caused by disruptions in the body’s energy system. EFT tapping is a simple and accessible self-help tool that can be used to address a wide range of emotional issues, reduce stress, and improve overall well-being.
History of EFT Tapping
Emotional Freedom Technique tapping was developed in the 1970s by Gary Craig, a Stanford engineer. Inspired by the work of psychologist Roger Callahan, Craig simplified and refined tapping techniques to create an accessible self-help tool. EFT therapy gained popularity over the years, with Craig sharing his teachings through workshops and online resources. Clinical psychologist Dr. Dawson Church researched EFT tapping, contributing to its scientific validation.
Today, EFT tapping is utilized in various fields and continues to evolve as practitioners adapt and refine the technique. While it is considered an alternative therapy, EFT tapping has gained recognition for its potential in emotional healing and stress reduction.
How Does EFT Work?
Emotional Freedom Technique tapping is believed to work by addressing disruptions in the body’s energy system and promoting emotional healing. Although the exact mechanisms are not fully understood, several theories have been proposed to explain how EFT tapping may have its effects:
Stress and Emotional Regulation
EFT may help regulate the body’s stress response and manage emotional distress. Tapping on specific acupressure points while focusing on one particular issue, is thought to send calming signals to the brain and activate the body’s relaxation response. This can help reduce the intensity of negative emotions and promote a sense of emotional balance.
Cognitive Reframing
EFT therapy combines physical tapping with verbalizing specific thoughts or issues. This dual focus may help individuals reframe negative thoughts, beliefs, or memories associated with the emotional issue they are addressing. By engaging in cognitive processing while tapping, it is believed that new associations and perspectives can be formed, leading to a shift in emotional experiences and responses.
Acupoint Stimulation and Energy Flow
EFT tapping involves tapping on specific acupressure points, which are believed to be connected to the body’s energy meridians. Traditional Chinese medicine suggests that disruptions in the flow of energy can lead to emotional and physical imbalances. By stimulating these acupoints through tapping, it is thought to restore the flow of energy and promote overall well-being.
Neural and Brain Changes
Research using brain imaging techniques has shown that EFT can produce changes in brain activity. It has been associated with decreased activity in the amygdala, which is involved in emotional processing and stress response. These neural changes may contribute to the regulation of emotions and the reduction of distress.
Placebo and Non-Specific Effects
The ritualistic and intentional nature of EFT tapping, as well as the therapeutic relationship between the practitioner and client, may contribute to its perceived effectiveness. Placeboes and non-specific effects, such as the belief in the treatment and the positive expectations surrounding it, can play a role in the observed benefits.
Advantages of EFT Tapping
Emotional Freedom Technique tapping offers several advantages as a therapeutic tool for emotional healing and overall well-being. Here are some major benefits:
1. Accessibility
EFT is easily accessible and can be learned and practiced by individuals without extensive training or specialized equipment. It can be used as a self-help technique, allowing individuals to actively participate in their emotional healing process.
2. Non-Invasiveness
EFT is a non-invasive approach that does not involve any medications or physical interventions. It relies on gentle tapping on acupressure points and verbalizing thoughts and emotions, making it a safe and comfortable practice for most people.
3. Versatility
EFT can be used to address a wide range of emotional issues and concerns. It has been applied successfully to manage anxiety, stress, phobias, trauma, limiting beliefs, and more. Its versatility makes it a valuable tool for promoting emotional well-being.
4. Self-Empowerment
EFT therapy empowers individuals to take an active role in their emotional healing. It provides a sense of control and self-awareness as individuals tap on specific points and express their thoughts and emotions. This can foster a greater sense of self-empowerment and self-efficacy.
5. Stress Reduction
EFT has been shown to effectively reduce stress levels. By engaging the body’s relaxation response and promoting a state of calm, it can help individuals manage stress and its associated symptoms, leading to improved overall well-being.
6. Complementary Approach
This can be used alongside other therapeutic approaches and interventions. It can complement traditional psychotherapy, medical treatments, and self-care practices, enhancing their effectiveness and providing an additional tool for emotional support.
7. Self-Care Tool
EFT can be integrated into daily routines as a self-care practice. It can serve as a tool for self-soothing, emotional regulation, and stress management. Regular practice can promote emotional resilience and overall emotional well-being.
8. Cost-Effective
EFT therapy is a cost-effective approach compared to some other therapeutic modalities. Once individuals learn the technique, they can practice it on their own without the need for ongoing professional sessions, making it a more affordable option for long-term use.
It is important to note that while EFT has shown promising results, it is not a substitute for professional medical or mental health treatment. Individuals with severe or complex emotional issues are encouraged to seek guidance from qualified practitioners to ensure proper support and care.
What are the EFT Tapping Points?
An EFT therapy involves stimulating specific acupressure points on the face and upper body. Here are the commonly used EFT tapping points:
- Top of Head Point (TH): Located on the crown of the head, in the center.
- Eyebrow Point (EB): Located at the beginning of the eyebrow, near the bridge of the nose.
- Side of Eye Point (SE): Located on the outer corner of the eye, on the bone area.
- Under Eye Point (UE): Located on the bone area, directly below the pupil.
- Under Nose Point (UN): Located on the area between the nose and the upper lip.
- Chin Point (CH): Located in the crease between the lower lip and the chin.
- Collarbone Point (CB): Located about an inch below the collarbone, at the junction where the breastbone meets the collarbone.
- Underarm Point (UA): Located about 4 inches below the armpit, along the side of the body.
- Karate Chop Point (KC): Located on the fleshy outer edge of the hand, between the wrist and the base of the little finger.
During an EFT tapping session, these points are tapped on gently using the fingertips, while the individual focuses on specific thoughts, emotions, or issues. The tapping sequence usually starts at the Karate Chop Point and moves through the rest of the points in a specific order, repeating as necessary.
It’s important to note that while these are the commonly used points, variations in EFT protocols may exist among different practitioners or approaches. It’s recommended to follow a specific EFT therapy protocol or consult with a trained EFT practitioner for guidance and optimal results.
How is EFT Tapping Performed?
Emotional Freedom Technique tapping is performed using a specific sequence of steps. Here is a general outline of how EFT tapping is typically performed:
Identify The Issue
Begin by identifying the specific issue or emotion you want to address. It could be a negative emotion, a traumatic memory, a limiting belief, or any other emotional concern.
Set up the Statement
Create a set-up statement that acknowledges the issue while accepting yourself and maintaining self-compassion. For example, “Even though I feel anxious about [the issue], I deeply and completely accept myself.”
Rate the Intensity
On a scale of 0 to 10, rate the intensity level of the issue or emotion you’re experiencing. This practice will enable you to monitor your progress during the tapping session.
Tapping Sequence
Tap on each of the EFT tapping points, using your fingertips to gently tap on each point about 5-7 times. While tapping, you can either say out loud or mentally focus on specific aspects of the issue or emotion.
Repeat Reminder Phrases
After tapping on each point, repeat a shortened version of your set-up statement or a reminder phrase that keeps your focus on the issue. This helps maintain your connection to the specific problem.
Check the Intensity
After completing a full round of tapping through all the points, pause and re-evaluate the intensity of the issue or emotion on a 0 to 10 scale. Notice if there are any changes in the intensity level.
Continue Rounds as Needed
If the intensity level has decreased but is not at 0, continue with additional rounds of tapping, addressing any remaining aspects or related emotions until the intensity reaches a comfortable level or dissipates completely.
Closing Statement
Once the intensity level has significantly reduced or the issue feels resolved, close the tapping session with a positive affirmation or a closing statement that reinforces self-acceptance and gratitude.
It’s important to remember that this is a general outline, and specific EFT tapping protocols or techniques may vary. It is recommended to follow a specific protocol or seek guidance from a trained EFT practitioner for personalized support and effective use of the technique.
What Health Issues are Treated by EFT Tapping?
The emotional Freedom Technique has been used to address a wide range of health issues, including:
Stress and Anxiety
Trauma and PTSD
EFT has shown promising results in addressing trauma-related symptoms and post-traumatic stress disorder (PTSD). It can help individuals process and release traumatic memories and emotions.
Phobias and Fears
Emotional Well-Being
EFT tapping can be beneficial for improving overall emotional well-being. It can assist in managing negative emotions such as sadness, anger, guilt, and shame. Additionally, it can be used to promote positive emotions such as self-acceptance, self-confidence, and inner peace.
Pain Management
 EFT therapy has been explored as a complementary approach to pain management. While it may not directly address the underlying physical causes, it can help individuals cope with pain, reduce the perception of pain intensity, and promote relaxation.
Weight Management
EFT tapping has been applied in the context of weight management and addressing emotional eating patterns. Targeting underlying emotional issues related to food cravings, body image, and self-esteem, can support individuals in adopting healthier habits and attitudes towards their bodies.
Insomnia and Sleep Issues
EFT may assist in improving sleep quality and managing insomnia. Addressing stress, anxiety, and racing thoughts that contribute to sleep difficulties, can help individuals relax and achieve better sleep.
It’s important to note that while EFT tapping has shown promising results for these health issues, it should not replace professional medical or mental health treatment. It is recommended to consult with qualified practitioners and integrate EFT tapping as a complementary approach alongside appropriate care.
EFT Tapping Risk
The emotional Freedom Technique is generally considered a safe and low-risk practice. However, it’s important to be aware of potential risks and considerations associated with EFT tapping:
Emotional Intensity
When working with deep-seated emotions or traumatic experiences, EFT tapping can sometimes bring up intense feelings or memories. It’s essential to approach these issues with appropriate support and care. If you have a history of trauma or severe emotional distress, it’s advisable to work with a qualified EFT practitioner or mental health professional.
Emotional Release
EFT can facilitate emotional release, which can be both beneficial and challenging. It’s important to create a safe and supportive environment when engaging in tapping to process emotions effectively. If you find yourself overwhelmed by emotions during a session, it’s advisable to pause or seek support from a professional.
Physical Discomfort
In rare cases, some individuals may experience temporary physical discomfort, such as soreness or tenderness at the tapping points. Adjusting the pressure or intensity of tapping and being mindful of any discomfort can help alleviate these issues.
Resistance or Blockages
Sometimes, individuals may experience resistance or difficulties in addressing certain issues through EFT tapping. It’s important to be patient and gentle with yourself during the process. If you encounter persistent resistance or challenges, seeking guidance from a qualified practitioner can be beneficial.
Unsuitable for Severe Mental Health Conditions
While EFT tapping can be a helpful adjunct for various mental health concerns, it’s not a substitute for professional treatment for severe mental health conditions. If you have severe depression, bipolar disorder, or other serious mental health conditions, it’s essential to seek appropriate professional help.
As with any therapeutic technique, it’s recommended to approach EFT tapping with appropriate self-care and seek guidance from qualified practitioners when needed. While the risks associated with EFT tapping are generally minimal, individual experiences may vary. It’s important to listen to your body, honor your boundaries, and prioritize your overall well-being.
Conclusion
In conclusion, the Emotional Freedom Technique is a powerful and versatile technique that holds great potential for emotional healing, personal growth, and overall well-being. Its combination of gentle tapping on specific meridian points and focused attention on emotional issues allows individuals to address and release negative emotions, traumas, and limiting beliefs.
The science behind EFT therapy suggests that it can help regulate the body’s energy system and activate the relaxation response, leading to reduced stress, anxiety, and physical discomfort. While more research is needed to fully understand the mechanisms at play, countless anecdotal reports and preliminary studies have shown promising results in various areas of emotional and physical health.
The advantages of EFT tapping are numerous. It is a non-invasive, drug-free approach that can be easily learned and practiced by individuals on their own. It can be used as a self-help tool or incorporated into therapeutic settings. EFT tapping is flexible, addressing a wide range of emotional challenges, from stress and anxiety to trauma, phobias, and more. It also offers the potential for long-lasting results and improved emotional resilience.
While EFT is generally considered safe, it is important to approach it with appropriate guidance and support, particularly when dealing with deep-seated emotional issues or trauma. Consulting with a qualified EFT practitioner or integrating it as a complementary approach alongside professional care can maximize its benefits and ensure a safe and effective practice.
Overall, the Emotional Freedom Technique tapping has gained recognition as a valuable technique for emotional healing, personal growth, and self-empowerment. With its potential to promote emotional well-being, reduce stress, and enhance the overall quality of life, EFT tapping has captured the interest and attention of individuals seeking holistic approaches to health and wellness.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/
https://eftuniverse.com/research-studies/
https://www.webmd.com/balance/what-is-eft-tapping
https://www.frontiersin.org/articles/10.3389/fpsyg.2022.951451/full
https://www.forbes.com/health/mind/eft-tapping/
https://oxford-review.com/does-eft-emotional-freedom-technique-actually-do-anything-a-new-study/
