What is EFT?
Emotional Freedom Techniques (EFT) is a mind-body technique that combines concepts from Western psychology and Traditional Chinese Medicine. It’s sometimes called “tapping,” because it involves lightly tapping specific points on your body with your fingertips while focusing on an emotional issue.
EFT is a holistic healing tool that uses acupressure to address mental and emotional health challenges.
The Growing Problem of Stress
Stress is a risk factor for a wide range of physical and mental health conditions. Stress and anxiety disorders are also becoming increasingly common, especially since the start of the COVID-19 pandemic.
Because of rising rates of stress and anxiety, it’s important to find effective ways to manage stress and improve quality of life. That’s where EFT stress relief techniques come in.
Keep reading to learn more about how EFT can help you manage your stress.
What’s the theory behind EFT?
EFT is based on a few different ideas from psychology and ancient medicine.
Psychological Principles
EFT involves cognitive restructuring, which means it helps you change the way you think about things. It combines this with techniques that focus on your body.
When you tap, it helps your nervous system feel safe enough to process the anxiety that lives in your body. It also helps you change the anxious thoughts you’re having.
EFT combines psychotherapy, acupressure, and exposure therapy. Exposure therapy means you gently expose yourself to the things that make you anxious in a safe way.
It’s important to be honest with yourself when you tap. You should say what’s true for you.
Energy Psychology and the Meridian System
EFT combines Western psychology with Eastern acupressure. It’s supposed to reduce emotional pain by focusing on your body’s energy paths.
The idea is that tapping balances your energy flow and releases emotional and physical blockages.
Your energetic meridians work like mirrors, so it doesn’t matter if you tap with one hand or both. It works the same either way.
Evidence-Based Support
About 100 clinical trials have looked at how well tapping works for anxiety.
One review looked at 56 randomized controlled trials (RCTs). It suggested that EFT might help with different problems, like anxiety, depression, and PTSD.
While more research is needed, these studies suggest that EFT could be a helpful tool for stress relief.
How EFT Works: Mechanisms of Stress Reduction
EFT aims to reduce stress by combining elements of cognitive therapy and acupressure. While focusing on a specific issue, you tap on particular acupressure points on your body.
The Tapping Process and Physiological Effects
The tapping process is believed to stimulate these acupressure points, which sends signals to the brain to reduce activity in the amygdala, the brain’s emotional center. Studies show that EFT can lower cortisol levels and reduce blood pressure, helping to decrease stress hormones.
Emotional Regulation and Nervous System Balance
EFT also creates new neural pathways in your brain and regulates your nervous system to help you feel calmer and more centered. This creates a powerful mind-body connection.
Tapping can help your nervous system feel safe enough to process the anxiety that lives in your body.
Mind-Body Connection and Somatic Awareness
When you pinpoint where anxiety is felt in your body, you can use tapping to see, process, and transform that emotion. This enhances the connection between your mind and body.
Again, tapping creates new neural pathways in your brain while regulating your nervous system to help you feel calm and centered, building that powerful and transformational mind-body connection.
A practical guide to EFT tapping for stress relief
EFT, or emotional freedom techniques, can be a powerful way to relieve stress by tapping on meridian points on your body while focusing on specific issues.
Identifying the issue and setting up
Before you start tapping, you’ll need to pinpoint what’s causing you stress.
Pinpointing the specific stressor
What’s the specific issue you’re dealing with? For example, if you’re feeling stressed about work, is it a specific project, a difficult coworker, or the overall workload?
Measuring initial intensity
Once you’ve identified the stressor, rate its intensity on a scale of 0 to 10, with 0 being no stress and 10 being the worst stress you’ve ever felt. This helps you track your progress as you tap.
Crafting the setup statement
The setup statement acknowledges the issue while also accepting yourself. It usually sounds like this: “Even though I have this [issue], I deeply and completely accept myself.”
The tapping sequence: Step-by-step
Now that you’ve set up your issue, you’re ready to start tapping.
The nine key points
The EFT tapping sequence involves nine key points on your body. Tapping on these points is thought to stimulate different meridians and emotions.
Describing the emotion
As you tap, identify the emotion you’re experiencing and where you feel it in your body. For instance, if you’re feeling anxious, you might notice tightness in your chest or a knot in your stomach.
The tapping process
Tap each of the designated points while repeating a self-affirming script. This script can be tailored to your specific needs and emotions.
Customizing the script and reassessment
The tapping script is not set in stone, and you can adjust it as needed.
Personalizing the script
Tapping scripts can be customized to address your specific needs. It’s important to speak what’s true for you, so feel free to change the wording to resonate with your experience.
Reassessing and repeating
After you’ve completed a round of tapping, reassess your feelings and rate the intensity again on a scale of 0 to 10. If the intensity hasn’t decreased significantly, repeat the process until you feel a shift.
Goal setting
The goal of tapping is not to eliminate the stressor completely, but to bring it down to a manageable level. Depending on where you started, a rating of 3 or 4 might be a good stopping point.
How can EFT help?
EFT has a lot of different uses. It’s been studied as a way to deal with stress, anxiety, trauma, and even physical pain.
Anxiety disorders and general stress
Studies show EFT can be a powerful tool for reducing anxiety, depression, and general stress. By lowering these feelings, EFT helps improve your overall quality of life.
EFT appears to lower stress and anxiety symptoms by tapping into the nervous system and signaling that it’s safe to process the anxiety we’re feeling in our bodies, similar to how some find relief through methods such as conquering anxiety with fidget rings.
When you do EFT for anxiety, it can decrease the amount of stress hormones your body produces. The tapping helps your nervous system feel safe and calm, so it can process the anxiety you are experiencing.
Workplace stress management
The pressures of the modern workplace can be overwhelming, potentially leading to burnout, but resources like burnout worksheets can help you spot signs, set limits, and find support. EFT offers a complementary approach to traditional stress management methods, helping you to address occupational stress and promote emotional well-being in the workplace.
Trauma recovery and PTSD
EFT has shown promise in supporting trauma healing, particularly among veterans and active-duty military personnel dealing with PTSD.
Research shows EFT tapping can effectively treat stress, physical discomfort, self-esteem issues, and addiction, and it is showing particular promise in the treatment of PTSD. One of the key benefits of EFT is its ability to diminish the symptoms of post-traumatic stress disorder, or PTSD.
Things to keep in mind as you practice EFT
Self-administered EFT versus clinical EFT
EFT tapping has the potential to be a powerful self-help tool, and you can also use it as part of a comprehensive treatment plan.
If you’re dealing with complex issues, it’s best to work with a certified EFT practitioner.
Realistic expectations and timeframe
After one round or just three minutes of tapping, you may notice changes in your energy, emotions, and thoughts. For some people, it’s that fast.
Research suggests you may notice results in as few as 4 to 10 sessions.
Whether you do EFT on your own or with a therapist, aim to make it a daily practice.
Finding resources and qualified practitioners
You can use books and online tutorials to learn more about EFT and guide your self-practice.
If you decide to work with an EFT practitioner, you can find certified professionals through EFT Universe or EFT International.
Frequently Asked Questions
What is EFT for stress relief?
EFT, or Emotional Freedom Techniques, is a mind-body technique that combines elements of cognitive therapy and acupressure. It involves tapping on specific meridian points on the body while focusing on a distressing thought or emotion. The goal is to release emotional blockages and reduce stress by balancing the body’s energy system. While research is ongoing, many people find EFT a helpful tool for managing stress.
What are the side effects of EFT tapping?
EFT tapping is generally considered safe, with few reported side effects, but it’s important to consider a balanced look at the risks and benefits. Some individuals may experience temporary emotional discomfort as they process difficult emotions. It’s also possible to feel lightheaded or experience a tingling sensation during or after tapping. If you have a history of trauma or mental health issues, it’s advisable to consult with a qualified therapist before using EFT.
How do I do EFT tapping?
To perform EFT tapping, start by identifying a specific problem or emotion you want to address. Then, create a setup statement acknowledging the issue while accepting yourself. Next, tap on specific meridian points (like the eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm) while repeating a reminder phrase related to the problem. Finish with a deep breath and assess your emotional state.
Does meridian tapping really work?
The effectiveness of meridian tapping, or EFT, is a topic of ongoing research. Some studies suggest that EFT can be helpful for reducing symptoms of anxiety, depression, PTSD, and chronic pain. However, more rigorous research is needed to fully understand its mechanisms and effectiveness compared to other treatments. Many practitioners and individuals report positive experiences with EFT, but results may vary.
In Summary
Research suggests that EFT, or tapping, can be a powerful tool for stress relief. Some studies have found that EFT can significantly reduce anxiety and improve your overall quality of life. It’s also something you can easily add to your existing stress-management toolkit.
EFT is often seen as part of a holistic approach to wellness. It blends traditional Chinese medicine with modern psychology. By tapping on specific meridian points while focusing on stressful thoughts or emotions, you may be able to disrupt negative energy and promote emotional balance.
Although early research is promising, more studies are needed to fully understand the long-term effects of EFT and how it might be used in even more situations. For example, we need more research on how EFT can help with physical pain, trauma, and other mental health conditions.
Even with these gaps in research, EFT remains a valuable tool for many people. If you’re looking for a natural and accessible way to manage stress, consider exploring EFT. As always, listen to your body and work with a qualified practitioner to tailor the approach to your specific needs. With continued exploration and personalized application, EFT may offer a pathway to optimal well-being.