Emotional Freedom Techniques, commonly known as EFT or tapping, is a therapeutic tool that has gained significant popularity for its ability to alleviate emotional distress and physical discomfort. Combining elements of cognitive therapy with acupressure, EFT tapping offers a holistic approach to healing that can be easily practiced by anyone. In this article, we’ll explore what EFT tapping is, its origins, how it affects the body, its various applications, and how you can start using it today.

What is EFT Tapping?

EFT tapping is a self-help technique that involves tapping on specific acupressure points on the body while focusing on a particular issue or emotional challenge. The method is designed to reduce the intensity of negative emotions, stress, or physical pain by restoring balance to the body’s energy system.

At its core, EFT is based on the premise that negative emotions are linked to disruptions in the body’s energy flow. By tapping on these energy points, which are primarily located on the face, hands, and upper body, individuals can release the blockages that cause emotional distress and physical discomfort. EFT tapping is often described as a form of psychological acupressure, where the tapping serves as a means to clear the energy pathways, similar to how acupuncture works, but without the needles.

The Origins of EFT Tapping

EFT tapping was developed in the early 1990s by Gary Craig, a Stanford-trained engineer and personal performance coach. Craig’s work was heavily influenced by Dr. Roger Callahan, a psychologist who created Thought Field Therapy (TFT), an earlier energy psychology method. TFT involved tapping on specific meridian points on the body while thinking about a distressing issue, with the aim of reducing emotional distress.

Gary Craig simplified and streamlined TFT, making it more accessible to the general public. He removed the need for complex algorithms and specific tapping sequences required by TFT, instead creating a universal tapping sequence that could be applied to any issue. Craig’s method, EFT tapping, quickly gained traction due to its simplicity, effectiveness, and the fact that it could be self-administered.

How EFT Tapping Affects the Body

EFT tapping operates on the principle that the body’s energy system, similar to the meridians used in traditional Chinese medicine, plays a crucial role in emotional and physical health. When the body’s energy flow is disrupted by negative emotions, trauma, or stress, it can manifest as both emotional and physical symptoms. EFT tapping helps to correct these energy imbalances, leading to a reduction in symptoms.

When you tap on specific acupressure points, you send calming signals to the amygdala, the part of the brain responsible for processing emotions such as fear and anxiety. This action helps to lower the body’s stress response, reducing the production of stress hormones like cortisol. As a result, the body moves out of the fight-or-flight mode, allowing you to feel more relaxed and in control.

Research into EFT tapping has shown promising results. Studies have found that EFT can significantly reduce symptoms of anxiety, depression, PTSD, and chronic pain. For instance, a study published in the “Journal of Nervous and Mental Disease” in 2012 found that EFT tapping led to significant reductions in cortisol levels, indicating a decrease in stress. Another study published in “Energy Psychology: Theory, Research, and Treatment” in 2016 demonstrated that EFT was effective in reducing symptoms of PTSD in veterans.

Applications of EFT Tapping

EFT tapping can be used for a wide range of emotional and physical issues, making it a versatile tool for self-care and personal development. Some of the most common applications of EFT tapping include:

• Anxiety and Stress: EFT tapping is widely used to manage anxiety and stress. By tapping on acupressure points while focusing on the source of your anxiety, you can help reduce the intensity of these feelings and create a sense of calm.
• Trauma and PTSD: EFT tapping has been found to be effective in treating trauma and PTSD, particularly in cases where traditional therapy has not been successful. The technique allows individuals to process traumatic memories in a safe and controlled manner, reducing the emotional charge associated with these memories.
• Depression: EFT tapping can be used as a complementary treatment for depression, helping to alleviate negative thought patterns and promote a more positive mindset.
• Physical Pain: Many people use EFT tapping to manage chronic pain, headaches, and other physical discomforts. By addressing the emotional components of pain, EFT can help reduce the perception of pain and improve overall well-being.
• Phobias and Fears: EFT tapping is effective in reducing the intensity of phobias and fears, whether it’s a fear of flying, public speaking, or spiders. By tapping on the fear and the underlying emotions, you can lessen the grip these fears have on your life.
• Addictions and Cravings: EFT tapping can be a valuable tool in managing addictions and cravings, helping individuals to address the emotional triggers that contribute to these behaviors.
• Self-Esteem and Confidence: Many people use EFT tapping to boost their self-esteem and confidence. By addressing limiting beliefs and self-doubt, tapping can help you develop a more positive self-image and take on challenges with greater assurance.

How to Do EFT Tapping

EFT tapping is a simple process that anyone can learn and practice. Here’s a step-by-step guide to getting started with EFT tapping:

1. Identify the Issue: Start by identifying the specific issue you want to address. This could be an emotion like anxiety or anger, a physical sensation like pain, or a limiting belief.
2. Rate the Intensity: Before you begin tapping, rate the intensity of your issue on a scale from 0 to 10, with 0 being no distress and 10 being the highest level of distress. This will help you track your progress.
3. Set Up Statement: Create a setup statement that acknowledges the issue and affirms self-acceptance. The standard format is: “Even though I have this [issue], I deeply and completely accept myself.” Repeat this statement three times while tapping on the Karate Chop point (the outer edge of your hand).
4. Tapping Sequence: Tap on the following points while repeating a reminder phrase that focuses on the issue. Use two fingers to tap gently but firmly on each point, repeating the reminder phrase about 5-7 times per point:
   • Top of the Head: “This anxiety”
   • Eyebrow: “This anxiety”
   • Side of the Eye: “This anxiety”
   • Under the Eye: “This anxiety”
   • Under the Nose: “This anxiety”
   • Chin: “This anxiety”
   • Collarbone: “This anxiety”
   • Under the Arm: “This anxiety”
5. Reassess the Intensity: After completing one round of tapping, take a deep breath and rate the intensity of your issue again. If it’s still high, repeat the tapping sequence until the intensity decreases.
6. Closing Statement: Once the intensity has lowered significantly, you can end the session by tapping on the Karate Chop point again and repeating a positive affirmation, such as, “I am calm and in control.”

EFT tapping is a powerful, versatile tool that can help you manage a wide range of emotional and physical issues. With its roots in both ancient acupressure techniques and modern psychology, EFT tapping offers a unique and effective approach to healing. Whether you’re dealing with anxiety, trauma, pain, or self-esteem issues, EFT tapping provides a simple yet profound way to restore balance to your life.