Summary / TL;DR
- Emotional Freedom Technique (EFT), commonly known as tapping, is a body-based strategy for anxiety, PTSD, chronic pain, and other conditions.
- It combines elements of cognitive therapy, exposure therapy, and acupressure.
- It involves tapping on specific meridian points on the body while focusing on specific issues or emotions.
Introduction to EFT/Tapping
- Definition: Emotional Freedom Technique (EFT), commonly known as tapping, is an alternative therapy for anxiety, PTSD, chronic pain, and other conditions. It combines elements of cognitive therapy, exposure therapy, and acupressure.
- Procedure: It involves tapping on specific meridian points on the body while focusing on specific issues or emotions.
How EFT/Tapping Works
- Process: Participants tap on nine specific points on the body, including the side of the hand, top of the head, eyebrows, side of the eyes, under the eyes, under the nose, chin, collarbone, and underarms.
- Focus: During tapping, individuals focus on the issue they wish to address, often using specific phrases to verbalize the problem and desired outcome.
Mechanism of Action
- Theoretical Basis: The technique is based on the principles of ancient Chinese acupressure combined with modern psychology. The tapping is thought to send signals to the brain to reduce stress and emotional pain.
- Neurological Impact: Studies suggest that EFT may influence amygdala activity and reduce cortisol levels, which can help in managing stress and emotional responses (Church, 2013; Feinstein, 2012).
Benefits of EFT/Tapping
- Anxiety and Stress Reduction: Research indicates significant reductions in anxiety and stress levels post-EFT sessions (Boath et al., 2012; Clond, 2016).
- PTSD and Trauma Relief: EFT has been found effective in reducing PTSD symptoms in war veterans and trauma survivors (Church et al., 2011).
- Pain Management: Some studies suggest improvements in chronic pain conditions and associated emotional distress (Brattberg, 2008).
- Overall Emotional Well-being: Participants often report improved mood and emotional resilience.
Risks and Considerations
- Minimal Physical Risks: EFT is generally considered safe with no significant physical risks reported.
- Emotional Risks: Potential for emotional distress during sessions as individuals confront distressing memories or emotions.
- Lack of Standardization: Variability in training and certification among practitioners might affect the consistency of outcomes.
Research Limitations and Criticisms
- Limited Large-Scale Studies: Most studies are small-scale with calls for more rigorous, large-scale randomized controlled trials.
- Placebo Effect: Critics argue that observed benefits may be due to placebo effects rather than the efficacy of the tapping itself.
Practicing EFT/Tapping for Self-Care & Grounding
Emotional Freedom Technique (EFT), often called "tapping," is a self-help method that blends elements of cognitive therapy with acupressure to help manage stress and emotional discomfort. It's a simple, yet effective practice that involves lightly tapping on specific points on the body while focusing on an issue you'd like to address, such as anxiety, stress, or a specific emotional challenge.
To practice EFT as a self-guided grounding exercise, follow these steps:
1. Identify the Issue: Start by acknowledging what’s bothering you.
It could be a specific fear, stress about an upcoming event, or any negative emotion you're experiencing.
2. Set Up a Phrase: Create a phrase that names the issue and includes self-acceptance.
For example, "Even though I feel anxious about the meeting, I deeply and completely accept myself."
3. Rate Your Intensity: On a scale from 0 to 10, rate the intensity of your feelings regarding this issue, with 10 being the most intense.
This will help you track your progress.
4. The Tapping Sequence: Use fingertips to gently tap on each of these points while repeating your setup phrase or a shortened version of it:
- Karate Chop Point: The side of your hand.
- Top of the Head
- Eyebrow Point: The beginning of the eyebrow.
- Side of the Eye
- Under the Eye
- Under the Nose
- Chin Point
- Collarbone Point
- Under the Arm: About four inches below the armpit.
5. Check In: After a round of tapping, take a moment to rate your intensity again. Notice any changes or shifts in how you feel.
6. Repeat as Needed: Continue tapping until you feel a significant reduction in intensity. You can adjust your setup phrase as your feelings change.
Closing Thoughts
Remember, EFT is a personal practice, and it's perfectly okay to adjust the process to suit what feels right for you. It’s a gentle, non-invasive way to help bring emotional balance and grounding into your life.
We encourage you to trust your body, be as kind to yourself as you can, and know that it's perfectly okay to reach out to your health care provider for further guidance if needed.
References
- Church, D. (2013). "The effect of EFT (Emotional Freedom Techniques) on psychological symptoms in addiction treatment." Integrative Medicine: A Clinician's Journal, 12(2), 30-34.
- Feinstein, D. (2012). "Acupoint stimulation in treating psychological disorders: Evidence of efficacy." Review of General Psychology, 16(4), 364-380.
- Boath, E., Stewart, A., & Carryer, A. (2012). "Tapping for success: A pilot study to explore whether emotional freedom techniques (EFT) can be effective in reducing anxiety and increasing self-esteem." Innovative Practice, 1(2), 1-12.
- Clond, M. (2016). "Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis." Journal of Nervous and Mental Disease, 204(5), 388-395.
- Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2011). "Psychological trauma symptom improvement in veterans using Emotional Freedom Techniques: A randomized controlled trial." Journal of Nervous and Mental Disease, 199(3), 155-162.
- Brattberg, G. (2008). "Self-administered EFT (Emotional Freedom Techniques) in individuals with fibromyalgia: A randomized trial." Integrative Medicine: A Clinician's Journal, 7(4), 30-34.
This summary provides an overview of EFT/tapping, highlighting its potential benefits and the need for further research to establish its efficacy conclusively.
Keywords: Holistic Health, EFT, Tapping, Emotional Freedom Technique, Mental Health, Alternative, Complementary, Integrative Health, Body-Based, Self-Care
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