You may have heard about EFT or Emotional Freedom Technique, but maybe you’re not sure exactly what it is or its use. EFT is a form of counseling that you can do yourself, which is one of its vast benefits. It combines elements of self-hypnosis and acupressure and is easy and quick to learn and is non-invasive.
People who have used the EFT self-help technique have found it to be instrumental – particularly in treating anxiety and post-traumatic stress disorder. EFT is especially useful when used in conjunction with traditional therapies, a healthy lifestyle and other modalities like meditation and yoga. If you ever suffer from stress or low mood, EFT could be the solution.
The concept of mind-body connection that is well established in science is the basis for EFT. Studies have shown that the mind can have a powerful effect on physical and emotional states. Research also tells us that the brain can be reprogrammed to have a more positive mindset.
Scientific research has proven that we can build positive neural pathways in our brains by using techniques such as affirmations. Instead of a vicious cycle of fear and reaction, you can create a virtuous circle of positive thoughts and beliefs that put you in control of your self-talk. EFT uses a combination of light, physical tapping, and positive self-talk to focus the mind on allowing it to establish new patterns of beliefs and thoughts.
By using physical tapping and repeating a positive mantra to work through negative emotions, EFT works directly on the part of the brain that deals with the fight or flight response – the amygdala. Part of the brain’s limbic system, the amygdala reacts to stress and can get stuck in a pattern of over-reacting to perceived threats. It’s usually something you’re anxious about like public speaking, or a fear of heights. Therapies like EFT can effectively dial down the amygdala and allow you to reprogram your brain’s response to stress.
Like Traditional Chinese Medicine (TCM), acupuncture, and acupressure, EFT focuses on the energy circuits or meridians that run through the body. We use the tips of one or two fingers to gently but firmly tap the body to perform a type of acupressure. In TCM, the meridians form a complex network of energy pathways that begin in particular organs and correspond to specific sets of symptoms. There are points or hotspots along the meridians that can be tapped, pressed, or needled to promote physical and emotional healing.
Energy healers believe that by applying pressure to these energy points, you can access the energy meridians and address any imbalances that are influencing your emotional or physical health. You can learn to reduce stress, anxiety, and tension and promote a deeper mind-body connection by gently tapping on the endpoints of the meridians.
You might describe EFT as a kind of psychological acupressure—the light tapping with your fingertips transfers kinetic energy into specific meridians. As you tap, you think about and mention aloud a particular worry or problem. Then, you repeat the tapping while vocalizing specific affirmations aimed at addressing that issue. It’s easy enough that anyone can learn to do it—even children.
EFT can be especially useful in dealing with
- Stress
- Tension, muscular strain, and joint pain
- Boosting energy
- Sleep and fatigue problems
- Tension headaches
- Emotional issues such as depression, anxiety, and low self-esteem
- Removing emotional blocks caused by fear or past trauma
EFT gives you control over the issues you’re facing. It is not invasive, and you don’t need specialized training or equipment, medications, or supplements.
The EFT procedure follows a few simple steps which you repeat until you start to feel better. Taking one issue at a time, you work through the meridian points in a set pattern.
The basic steps are:
- Identify the issue
The issue is the focal point for the tapping treatment. Focusing on one issue allows you to fully explore what is causing you distress and is believed to lead to a better outcome.
- Rate the issue
Once you have identified the issue you wish to work on, you need to assess how severe the problem is for you at the moment. You rate the intensity level on a scale of 0 to 10—10 being the worst, most painful, or difficult.
Setting this intensity level allows you to monitor your progress as you work through an EFT sequence.
- Create a set-up phrase and set up your affirmation
You create a set-up phrase that sums up the issue you want to deal with so that you can stay focused on the central problem or memory and not get distracted. The phrase should focus on:
- Acknowledging the issues
- Accepting yourself despite the issue
You can use any empowering, self-affirming phrase you like as long as it includes both of these aspects. The most commonly-used structure is:
“Even though I feel x (your identified issue, fear, memory or problem), I deeply and completely accept myself.”
Make sure the problem you identify puts you and your feelings at the center, not someone else. For example, instead of saying:
“Even though my partner is out of a job, I deeply and completely accept myself.”
you would say:
“Even though I am worried about money now that my partner is out of a job, I deeply and completely accept myself.”
- Perform the tapping sequence
EFT follows a set pattern of tapping the ends of nine of the twelve major energy meridians of TCM that traverse the body and correspond to an internal organ. EFT focuses on the following meridians:
Tapping Location on Body | Connected Meridian Point |
The fleshy part on the side of the hand | Small intestine meridian |
Top of head | Governing vessel meridian |
Eyebrow | Bladder Meridian |
Side of eye | Gallbladder Meridian |
Under the eye | Stomach Meridian |
Under the nose | Governing vessel meridian |
Chin | Central vessel meridian |
Top of collarbone | Kidney Meridian |
Under the arm | Spleen Meridian |
To begin, you repeat your reminder phrase (“Even though I feel X, I deeply and completely accept myself”) three times while tapping the fleshy part of the side of your hand (below your pinky finger).
You then move through the tapping points in the following sequence:
- eyebrow
- the side of the eye
- under the eye
- under the nose
- the chin
- the top or fleshy part of the collarbones
- under the arm, about four inches below the armpit
- top of the head
As you tap seven times on each point, you may use a reminder phrase to keep your attention focused on the issue. You can say ‘this problem,’ ‘this sadness,’ ‘this memory’ or ‘this anger.’ Or you can be more specific. Using the previous example, you could say:
“The worry I feel that my partner is out of a job.”
And repeat the tapping sequence two or three times. If you feel that you aren’t making much headway you can adjust your phrase by saying:
“Even though I still feel X, I deeply and completely accept myself.”
As you work through the sequences, you can replace the reminder phrase with affirmations or positive phrases or beliefs that link back to or reverse the original issue. You can create a unique definite positive statement that builds you up. For example, “Even though I feel angry, I forgive myself. I was doing the best I could.”
- Tune in and re-assess the issue’s intensity
When you have completed a few rounds of EFT, rate your intensity level again and compare it to the initial rating you gave it before tapping. Continue to work through tapping sequences until your intensity rating is down to 0. It usually only takes 20-30 minutes to boost your mood.
EFT has been found to be particularly helpful in dealing with emotional problems such as stress, depression, and anxiety and in reducing the severity of symptoms such as sleeping problems, fatigue, and panic attacks.
Recent research, including a meta-analysis of fourteen different studies published in the Journal of Nervous and Mental Disease, has found that EFT has a beneficial effect on anxiety. Researchers think that the practice of EFT may reduce the levels of the stress hormone, cortisol. Furthermore, a 2014 review found that clinical EFT has been shown to have a role in regulating stress hormones and limbic brain function and can increase immunity and reduce inflammation.
EFT has also been used successfully to help people living with PTSD. A study of veterans with PTSD found that practicing EFT led to significant improvements in clinical symptoms. The thought is that the positive affirmation of EFT works similarly to cognitive behavior (or talking) therapy, CBT.
EFT can also have positive physical effects, reducing the frequency and severity of headaches and even improving sporting performance.
You can use EFT to address all sorts of issues and stressful situations in your life. Whether you’re dealing with the consequences of trauma or relationship breakdown, or if you’re about to go into a stressful meeting or job interview, using EFT can help you take control of your emotions and rewrite the script. Even if you’re having a bad day, a simple sequence of tapping and affirmation will boost your mood and help you on your way. And, you can perform EFT anywhere, anytime.
Best of all, EFT reminds you that you can take control of your feelings and mindset to live the life you want.
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