In today’s fast-paced world, stress and anxiety have become all too common. Many people are searching for effective and accessible ways to manage their mental health. Emotional Freedom Techniques (EFT), often called “tapping,” is gaining popularity as a potential tool for improving emotional well-being. But what exactly is EFT tapping, and can it really help? Let’s dive into the details.
What is EFT Tapping?
EFT tapping is a mind-body technique that combines elements of cognitive restructuring, exposure therapy, and acupressure. It involves using your fingertips to tap on specific meridian points on your body while focusing on a particular issue or emotion you want to address. These points are primarily located on the head and face. The practice is rooted in Traditional Chinese Medicine (TCM), which posits that energy flows through the body along specific pathways called meridians. According to TCM, disruptions in this energy flow can lead to physical and emotional distress. EFT aims to restore balance to the body’s energy system, thereby alleviating these issues.
Melissa Young, MD, a functional medicine specialist, describes EFT tapping as “a blend of modern psychology and acupressure points to lower stress and help with issues like anxiety, mood, and even pain.” It is considered a holistic, evidence-based practice that you can perform independently, anywhere, and at any time, without needing special tools.
The Origins of EFT
EFT was developed in the 1970s and 80s. Roger Callahan, PhD, developed Thought Field Therapy, stimulating acupressure points to manage stress, fear, and phobias. In the 1990s, Gary Craig simplified the process and introduced it as EFT to the public.
How Does EFT Tapping Work?
The exact mechanisms by which EFT works are still being investigated, but several theories exist.
- Energy Balance: EFT operates on balancing energy and reducing pain by tapping different body parts.
- Acupressure Stimulation: EFT stimulates acupoints by touch, making it a type of acupressure technique.
- Mindfulness: EFT may work similarly to mindfulness, drawing a person’s attention to their body and breathing and serving as a mental distraction from issues causing anxiety or stress.
- Central Nervous System Stimulation: Some scientists believe EFT tapping stimulates the central nervous system and releases chemicals that make us feel better.
- Memory Reconsolidation: Interrupting the negative message with tapping gives the brain the opportunity to rewire in a different way.
The EFT Tapping Technique: A Step-by-Step Guide
EFT tapping typically involves the following steps:
Identify the Issue: Identify the emotion or problem bothering you, whether it’s anger, stress, anxiety, depression, or even pain. This process is also known as “tuning in.” Focus inward on the emotion or issue you want to deal with.
Test the Initial Intensity: Set a benchmark level of intensity. Rate the intensity level on a scale from 0 to 10, with 10 being the worst or most difficult. This scale assesses the emotional or physical pain and discomfort you’re feeling.
The Setup: While continuously tapping the side of your hand (the “karate chop” point), repeat a “setup statement” three times. The setup statement acknowledges the problem while also affirming self-acceptance. For example, you might say, “Even though I have this anxiety, I deeply and completely accept myself.”
The Tapping Sequence: Tap each of the following points seven to nine times, gently, using two fingers. As you tap each point, repeat a short reminder phrase related to the issue you’re addressing. You can tap on one side of your body or both, depending on your preference.
- Side of the Hand (Karate Chop – KC): On the fleshy part of the side of your hand, between your wrist and base of your pinky finger.
- Eyebrow (EB): At the inner edge of your eyebrow, closest to your nose. Releases trauma, hurt, and sadness and promotes peace and emotional healing.
- Side of the Eye (SE): On the bony area at the outside corner of your eye.
- Under the Eye (UE): On the bony area under your eye, about an inch below your pupil.
- Under the Nose (UN): The point between your nose and your upper lip.
- Chin (CH): The point between your lower lip and your chin.
- Collarbone (CB): Where your collarbone, breastbone, and first rib meet.
- Under the Arm (UA): On your side, about four inches below your armpit. Releases guilt, worry, and obsessing and promotes clarity, confidence, relaxation, and compassion for self and others.
- Top of the Head (TH): Directly on the crown of your head.
Re-assess: After completing the tapping sequence, take a deep breath and reassess the intensity of your feelings on the same 0-10 scale. If the intensity is still high, repeat the tapping sequence until you experience a noticeable reduction.
Potential Mental Health Benefits of EFT Tapping
EFT tapping has been studied for its potential benefits in managing various mental health conditions. The most compelling evidence suggests it may be helpful for:
- Anxiety: Studies suggest that EFT tapping can significantly decrease anxiety. One study found that people who used EFT tapping had more improvement in their anxiety than folks who received more traditional treatments.
- Depression: Research indicates that EFT tapping can reduce depressive symptoms. A survey of 20 studies on EFT tapping for depression found that it reduced depressive symptoms at least as well as other treatments.
- Post-Traumatic Stress Disorder (PTSD): EFT tapping may help military veterans and others living with PTSD. A study found that veterans trained in EFT significantly reduced their psychological stress; within six months, 80% no longer met the clinical criteria for having PTSD.
- Phobias: A small study showed that EFT tapping significantly reduced anxiety related to specific phobias.
- Cravings: Multiple studies show that EFT tapping can help reduce food cravings and lessen the perceived power of food.
Beyond these specific conditions, EFT tapping may also:
- Increase feelings of happiness and well-being
- Reduce cortisol levels (a stress hormone)
- Improve sleep
- Reduce pain
Scientific Evidence and Research
While EFT tapping has gained popularity and anecdotal support, it’s essential to consider the scientific evidence.
- A 2022 review of over 50 research studies found that EFT tapping is moderately to largely effective in managing a variety of conditions, including anxiety, phobias, depression, PTSD, insomnia, pain, and athletic performance.
- One study found that EFT tapping increased happiness by 31%.
- Another study showed that it could lead to up to a 43% decrease in cortisol levels.
- A 2019 study reported that participants experienced significant reductions in anxiety, depression, and PTSD symptoms, as well as in pain levels and cravings. They also reported improvements in happiness. Physical measures showed improvements in heart rate, blood pressure, and cortisol levels.
However, some reviews have pointed out methodological flaws in some EFT research, and some experts suggest that positive results may be attributable to well-known cognitive and behavioral techniques included with the energy manipulation.
Is EFT Tapping Right for You?
EFT tapping is generally considered a safe and gentle technique. However, it’s not meant to replace medical treatment or therapy. If you have trauma, you may feel strong emotions when you do it. It’s essential to consult with a healthcare professional before starting EFT tapping, especially if you have underlying health conditions or are experiencing significant emotional distress.
EFT tapping can be a valuable self-help tool, but it’s essential to approach it with realistic expectations. While some people experience significant benefits, others may find it less effective.
Apps and Resources
There are apps available to help individuals with EFT, including The Tapping Solution, which is available to download in the App Store and Google Play.
The Bottom Line
EFT tapping is a mind-body technique that combines acupressure with modern psychology to help manage emotions, reduce stress, and promote well-being. While more research is needed to fully understand its mechanisms and effectiveness, many people have found it to be a helpful tool for managing anxiety, depression, PTSD, phobias, and other conditions. If you’re looking for a simple, accessible, and potentially effective way to improve your mental health, EFT tapping may be worth exploring.
