Definition
Emotional Freedom Techniques (EFT) can seem strange, but tapping certain parts of your body while repeating a helpful phrase may improve your mood and boost your productivity.
How to Do It
There are 4 stages to EFT tapping, only two of which actually involve tapping.
1. Intensity Check
Start by identifying what is making you anxious or distressed. For example, if you are anxious about doing a presentation tomorrow, your fear of public speaking could be identified as the problem.
If there is more than one issue affecting you, focus on one at a time. Decide how intense the distress caused by the problem is on a scale from 1 to 10.
2. Tapping Setup
Try to fit your problem into a phrase structured like the following example:
‘Even though I have this fear of public speaking, I deeply and completely accept myself’
It is okay if your problem does not fit exactly into this structure, but make sure the meaning of the phrase is similar.
Once you have come up with the sentence, repeat it a few times while tapping the outer side of your hand, called the ‘Karate Chop Point’. It’s about halfway between the tip of your little finger and your wrist.
3. Tapping Sequence
While repeating a shortened, problem focussed, version of your phrase (e.g., ‘I have a fear of public speaking’), tap the following areas of your body:
Top of the head
Beginning of the eyebrow
Side of the eye
Under the eye
Under the nose
Chin point
Beginning of the collarbone
Under the arm
Each point should be tapped 5 times before moving to the next one. For more information about exactly where these tapping points are, see this guide.
4. Repeat Intensity Check
After completing the tapping sequence, rate the intensity of your distress again. This can be used to track progress. You can repeat the process if you want to keep lowering the intensity. If you find it is not working, try again another time.
A more detailed guide from the inventor of EFT, Gary Craig, can be seen on his website. This includes visual depictions of tapping points.
Benefits
Time Commitment
5 minutes
Why it works
- Some claim that tapping on specific points throughout the body disrupts the ‘energy’ flowing through them. By identifying your problem, you are sending negative energy around the body, which is then disrupted by the tapping. However, there is little scientific consensus about what this energy is, nor is there much evidence to suggest it actually exists [2]. Even so, tapping these points has been shown to send information to the parts of the brain involved in fear [2].
- Some believe the effects of EFT tapping mostly come from designing and repeating the phrase. By doing this, you expose yourself to whatever is making you distressed, which can help ‘defuse’ anxiety and fear. This mechanism is used in Exposure Therapy [3].
- EFT tapping may also promote mindfulness, which has been known to be beneficial for anxiety and mood disorders [5].
Suggested Frequency
At least twice a week and whenever you feel anxious or stressed.
Side Effects
Could have negative consequences if used to replace conventional psychotherapies like CBT. If you have a psychiatric issue, the technique should only be used in combination with conventional techniques.
Gurus/Celebrities/Doing it
Gary Craig
Bralon Taplin
Whoopi Goldberg
Lily Allen
Madonna
Suggested Time of Day
Any
Notes
- EFT tapping could also be used before taking part in a sport, which may improve your performance [6].
- Tapping is not essential for EFT, you can massage or simply touch instead.
Related Products
A good alternative is the TouchPoint wearable devices. A great shortcut if you want to feel relieved and calm. Visit the webpage to find the right device for you.
Supporting Studies and Articles
Expand Collapse- https://www.emofree.com/eft-tutorial/tapping-basics/how-to-do-eft.html
- https://www.researchgate.net/profile/Phil_Mollon/publication/228389686_Thought_Field_Therapy_and_its_derivatives_Rapid_relief_of_mental_health_problems_through_tapping_on_the_body/links/53fdbed40cf2dca8000377ca.pdf
- https://energypsychologyjournal.org/wp-content/uploads/2014/02/Accupoint-tapping_Placebo_in_EFT_Study_EPJ5.2_by-Fox.pdf
- https://www.journals.uchicago.edu/doi/abs/10.1086/681096
- https://www.sciencedirect.com/science/article/pii/S0005796713000144
- https://www.ramadasa.info/files/Clinical%20EFT%20as%20an%20Evidence-Based%20Practice%20for%20the%20Treatment%20of%20Psychological%20and%20Physiological%20Conditions.pdf
