What is EFT tapping? How to use the technique for anxiety
Learn what EFT tapping is, the head tapping points, and how it works as a natural therapy to relieve stress and anxiety. Plus, 9 tapping points for anxiety.
Anxiety and stress impact all of us. If you’re looking for an effective, non-invasive way to manage these feelings and support your overall wellbeing, the emotional freedom technique (EFT tapping) may be for you. A practice rooted in the principles of ancient Chinese medicine and modern psychology, this method is increasingly popular due to its simplicity and effectiveness.
What is EFT tapping?
EFT tapping is a holistic healing method that combines traditional Chinese medicine with modern psychological acupressure techniques. EFT tapping is grounded in the belief that the imbalances in the body's energy system can lead to negative emotions and health issues. By focusing on specific points in the body, EFT tapping aims to address emotional and physical distress.
Understanding EFT tapping
EFT tapping involves the gentle tapping of fingers on certain points of the body, known as acupuncture or acupressure points. These points are located along the body's meridians, which are considered the pathways through which energy flows. Unlike acupuncture, which uses needles, EFT tapping is non-invasive and does not require needles.
Practitioners tap on these specific points while focusing on a particular issue or emotion they wish to resolve. This process is believed to stimulate the energy pathways, helping to release blockages and restore balance to the body’s energy system. EFT tapping aims to reduce the intensity of negative emotions, alleviate stress, and promote overall wellbeing.
How does EFT tapping work?
EFT tapping operates on the principle that emotional distress and physical ailments are closely linked to the body's energy system. By targeting this system, EFT tapping aims to alleviate symptoms of anxiety, stress, and other emotional burdens.
The foundations of EFT tapping
The technique draws from the ancient Chinese practice of acupuncture, which teaches that the body contains meridian points through which energy flows. EFT tapping, however, does not involve needles. Instead, it utilizes fingertip tapping to stimulate these meridian points, believed to be effective in reducing tension and promoting a state of emotional and physical balance.
Step-by-step guide to EFT tapping
1. Identifying the issue: Begin by pinpointing the specific emotional or physical problem you wish to address. It's important to focus on just one issue at a time to maintain clarity and effectiveness throughout the tapping process.
2. Testing the initial intensity: Assess the issue's intensity on a scale from 0 to 10, with 10 being the most severe. This step helps establish a baseline, allowing you to measure progress after completing the tapping sequence.
3. The setup: Prepare yourself for the tapping process by constructing a setup statement that acknowledges the issue and affirms self-acceptance despite it. This statement is typically framed as, "Even though I have this [issue], I deeply and completely accept myself." While repeating this phrase, tap gently on the side of your hand, known as the karate chop point.
4. The EFT tapping sequence: Proceed through the tapping sequence by lightly tapping on nine key meridian points in the following order:
Top of the head
Beginning of the eyebrows
Side of the eyes
Under the eyes
Under the nose
Chin
Beginning of the collarbone
Under the arms
Top of the head
As you tap on each point, focus on the issue and feel the emotions associated with it. This part of the process is crucial for releasing trapped energy and creating emotional relief.
5. Testing the final intensity: After completing the tapping sequence, pause to reassess the intensity of your issue, using the same 0 to 10 scale. This evaluation helps determine the effectiveness of the session and whether additional rounds of tapping are needed to further reduce discomfort and control anxiety.
What each EFT tapping point does
Each of the nine EFT tapping points corresponds to a specific meridian point believed to influence emotional and physical health. Tapping on these points while focusing on an emotional or physical issue is believed to facilitate energy flow and release blockages, all while reducing symptoms of distress.
Top of the head: Helps to promote calm and clarity
Beginning of the eyebrows: Affects the bladder meridian point and alleviates worry and sadness
Side of the eyes: Corresponds to the gallbladder meridian point and reduces anger and frustration
Under the eyes: Targets the stomach meridian point and helps with anxiety and fear
Under the nose: Influences feelings of self-compassion and emotional balance
Chin: Relates to the central meridian point and aids with clarity and personal insight
Beginning of the collarbone: Affects the kidney meridian point and helps to relieve stress and fear
Under the arms: Corresponds to the spleen meridian point and alleviates feelings of guilt and worry
Top of the head: Completes the cycle, promoting a sense of overall balance and peace
Does EFT tapping really work?
EFT tapping has gained attention and popularity as a method for reducing stress, anxiety, and other emotional challenges. Its effectiveness, however, often prompts inquiry and skepticism. To decide if it’s right for you, consider the following professional input and evidence, as well as personal experiences and the contexts in which EFT tapping is commonly practiced.
Empirical evidence and personal experiences
Research studies have explored the efficacy of EFT tapping in various settings, focusing on outcomes related to anxiety, depression, PTSD, and stress management. These studies have generally reported positive results, indicating that EFT tapping may be a mood booster that significantly reduces emotional distress. Many people who practice EFT tapping have shared anecdotal evidence of its benefits, including feelings of emotional relief, reduced stress levels, and improved mental health.
Clinical vs. self-administered EFT tapping
The application of EFT tapping varies widely, from self-help techniques practiced at home to structured sessions led by certified EFT practitioners. In clinical settings, EFT tapping is often part of a comprehensive treatment plan for addressing specific mental health conditions, such as PTSD, phobias, and traumatic experiences. In these settings, it’s typically implemented by healthcare professionals trained in EFT, ensuring that the technique is applied in a manner that is safe and tailored to the person’s specific therapeutic needs.
Self-administered EFT tapping is commonly used for managing routine stress, anxiety, and emotional challenges. While this approach allows people to take an active role in their emotional wellbeing, it’s essential to recognize its limitations, particularly for complex or deep-seated psychological issues. For these situations, seeking guidance from a certified EFT practitioner or mental health professional is advised.
The role of EFT tapping in holistic health
EFT tapping is best understood as part of a holistic approach to health and wellbeing. It complements traditional medical treatments and psychological therapies by addressing the energetic and emotional dimensions of our health. As with any therapeutic method, the effectiveness of EFT tapping varies from person to person, depending on individual circumstances, the nature of the issues being addressed, and the frequency and consistency of practice.
EFT tapping represents a promising, non-invasive method for alleviating emotional distress and promoting mental health. Empirical studies support its efficacy, and the personal experiences of those who practice EFT tapping also provide compelling testimony to its potential benefits. Whether used independently for managing everyday stress and anxiety or as part of a therapeutic regimen for more serious conditions, EFT tapping offers a supportive approach for improving mental health and wellbeing.
5 benefits of the EFT tapping technique for anxiety
Research suggests EFT tapping offers several benefits, especially for those struggling with anxiety, depression, and stress.
Reduced stress and anxiety
EFT tapping can help calm the nervous system, reducing the physiological markers of stress and anxiety.
Healthy body
By addressing the emotional aspects of eating, EFT can help reduce cravings and emotional eating.
Reduced depression
Tapping has been shown to improve mood and reduce feelings of depression.
Diminished post-traumatic stress disorder, or PTSD
EFT may help to reduce the symptoms of post-traumatic stress disorder.
Reduced physical pain
Many find tapping helpful in managing chronic pain and discomfort.
Tapping technique FAQs
Can I teach myself tapping?
Yes, EFT tapping is a straightforward and user-friendly technique that you can practice on your own to manage stress, anxiety, and other emotional issues. Many resources are available — including books, online tutorials, and workshops — that provide step-by-step instructions on how to perform EFT tapping effectively. For complex or persistent issues, or if you’re looking for deeper insights and personalized guidance, consulting with a certified EFT practitioner is advised.
What is tapping for PTSD?
Tapping for PTSD refers to the use of EFT tapping as a therapeutic tool to alleviate the symptoms associated with PTSD. PTSD is a condition that can develop after a person has experienced or witnessed a traumatic event. EFT tapping helps individuals with PTSD by allowing them to target and alleviate the intense emotional responses tied to their traumatic memories. Through the tapping process, they can often find relief from symptoms such as anxiety, flashbacks, and hyperarousal. Those with PTSD need to approach EFT tapping with the support of a healthcare professional, particularly when dealing with severe or deeply rooted trauma.
Is emotional freedom technique legit?
Many healthcare professionals and researchers consider the emotional freedom technique (EFT) a legitimate complementary therapy. Numerous studies have shown that EFT tapping can effectively reduce symptoms of anxiety, depression, and stress, among other emotional and physical conditions. However, it's important to note that EFT tapping is most effective when used as part of a comprehensive treatment plan, which may include traditional therapy and medication. Skepticism about EFT often stems from its unconventional approach, but ongoing research continues to explore and validate its efficacy and potential benefits.
How does the tapping technique work?
The tapping technique, or EFT tapping, works by combining elements of cognitive therapy with somatic stimulation by tapping fingertips on specific meridian points on the body. This process is believed to work in several ways:
Stress reduction: Tapping is thought to calm the nervous system, as it can reduce the physiological stress response and promotes relaxation.
Energy flow: EFT aims to balance the body's energy system by tapping on meridian points, addressing the energetic disruptions that contribute to emotional distress.
Cognitive shifts: Focusing on the issue while tapping and voicing positive affirmations can help reframe negative thought patterns, leading to emotional relief.
The effectiveness of EFT tapping is attributed to its ability to directly affect the body's stress response mechanisms and energy system, providing a holistic approach to healing. While the exact mechanisms are still being researched, many people report significant improvements in their emotional wellbeing after practicing EFT tapping.
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