Emotional Freedom Technique (EFT) Tapping is an alternative therapeutic approach rooted in the concept of meridian points, similar to traditional acupuncture. This technique seeks to rebalance the body’s energy system, aiming to alleviate negative emotions and physical discomfort. Often called ‘tapping’ or ‘psychological acupressure,’ EFT has demonstrated potential in addressing conditions such as post-traumatic stress disorder (PTSD), anxiety, and issues related to self-esteem, though further research continues to explore its full scope of effectiveness.
Proponents of EFT Tapping suggest that applying gentle pressure to specific points on the body can harmonize the energy system, thereby reducing pain and emotional distress. The underlying principle posits that imbalances in the body’s energy pathways contribute to negative emotions and physical ailments. While ongoing research continues to validate its mechanisms, EFT tapping has been utilized in therapeutic settings for individuals experiencing anxiety and PTSD.
How EFT Tapping Works
EFT Tapping operates on principles akin to acupuncture, targeting specific meridian points, often described as ‘energy hot spots,’ to re-establish equilibrium within the body’s energy system. Instead of needles, EFT employs gentle fingertip tapping on these points.
The core belief is that by restoring this energy balance, symptoms stemming from negative experiences or emotions can be alleviated. Meridian points, originating from traditional Chinese medicine, are considered pathways through which vital energy flows, crucial for maintaining overall health. Disruptions in this flow are thought to contribute to various forms of distress.
Advocates of EFT suggest that the tapping process helps individuals access their internal energy and transmit signals to brain regions involved in stress regulation. It is proposed that stimulating these meridian points through EFT tapping can diminish the intensity of stress or negative emotions associated with a particular issue, ultimately restoring a harmonious energy state.
EFT Tapping: A Five-Step Guide
The EFT tapping process is typically structured into five distinct steps. If multiple issues or fears are present, the sequence can be repeated for each, aiming to reduce or eliminate the intensity of negative feelings.
1. Identify the Issue
For the technique to be effective, the first step involves clearly identifying the specific issue or fear to be addressed. This chosen problem will serve as the focal point during the tapping sequence. Focusing on one problem at a time is believed to enhance the therapeutic outcome.
2. Assess Intensity Level
Once the problem is identified, establish a benchmark for its intensity. This is typically rated on a subjective scale from 0 to 10, where 10 represents the highest level of emotional or physical pain and discomfort. This initial assessment allows for monitoring progress after completing an EFT sequence. For instance, a reduction from an initial intensity of 10 to 5 indicates a 50% improvement.
3. Create a Setup Phrase
Before beginning the tapping, formulate a ‘setup phrase’ that articulates the issue while simultaneously affirming self-acceptance. This phrase should encompass two main goals: acknowledging the problem and accepting oneself despite it. A common example is: “Even though I have this [fear or problem], I deeply and completely accept myself.” It is crucial that this phrase focuses on the individual’s own feelings and experiences related to the problem, rather than external circumstances or other people’s issues. For example, instead of “Even though my mother is sick, I deeply and completely accept myself,” a more appropriate phrase would be, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” addressing the personal emotional impact.
4. Perform the Tapping Sequence
The EFT tapping sequence involves methodically tapping on nine specific meridian points. While there are twelve major meridians, EFT primarily focuses on these nine key points:
- Side of Hand (often called “karate chop” point): Small intestine meridian
- Top of Head: Governing vessel
- Eyebrow: Bladder meridian
- Side of the Eye: Gallbladder meridian
- Under the Eye: Stomach meridian
- Under the Nose: Governing vessel
- Chin: Central vessel
- Beginning of the Collarbone: Kidney meridian
- Under the Arm: Spleen meridian
Begin by tapping the side of the hand point three times while simultaneously reciting the setup phrase. Subsequently, tap each of the remaining points seven times, moving in an ascending order: eyebrow, side of the eye, under the eye, under the nose, chin, beginning of the collarbone, and under the arm. Conclude the sequence by tapping the top of the head point.
During the tapping of these ascending points, a ‘reminder phrase’ is recited to maintain focus on the problem area. If the setup phrase was, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” the reminder phrase could be, “The sadness I feel that my mother is sick.” This reminder phrase is repeated at each tapping point. The entire sequence is typically repeated two or three times.
5. Re-evaluate Intensity
Upon completing the sequence, re-rate the intensity level of the issue on the 0-10 scale. Compare this new rating with the initial benchmark. If the intensity has not reached zero, the process can be repeated until further reduction is achieved.
Applications and Common Questions About EFT Tapping
Is EFT Tapping Similar to EMDR?
While both Emotional Freedom Technique (EFT) and Eye Movement Desensitization and Reprocessing (EMDR) are therapeutic modalities, they differ in their approach. EFT involves tapping on specific meridian points while focusing on a negative emotion or issue. EMDR, conversely, utilizes bilateral stimulation, such as guided eye movements, to assist in reprocessing traumatic memories. EMDR typically centers on a particular image or memory linked to trauma, whereas EFT can be applied more broadly to various emotional and physical discomforts.
What Are the Side Effects of EFT Tapping?
Most studies suggest that EFT tapping is a safe and non-invasive practice with minimal to no major side effects. Some individuals may experience a temporary increase in emotional intensity, tingling sensations, or mild discomfort during or immediately after a tapping session, particularly when addressing deeply rooted emotions. These sensations are generally transient.
Is It Normal to Cry After EFT Tapping?
Yes, crying after an EFT tapping session is a natural and often positive response. It can signify a release of pent-up emotions and is frequently considered an integral part of the healing process, especially when working through significant emotional or traumatic experiences.
Conclusion
EFT tapping stands as an alternative acupressure-based treatment, aiming to restore equilibrium to the body’s energy system. It has been recognized as a supportive therapy for war veterans dealing with PTSD and has shown potential benefits in managing anxiety, depression, physical pain, and insomnia.
While many individuals report positive outcomes, scientific investigation into its full range of effectiveness for various conditions is ongoing. Individuals considering this alternative therapy are advised to consult with a healthcare professional beforehand to ensure it is appropriate for their specific needs and to mitigate any potential risks or exacerbation of symptoms.
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