Emotional Freedom Technique, also known as EFT Tapping or Tapping, is a form of therapy that involves stimulating the different acupressure points to reduce physical and psychological distress.
This technique was created in 1995 by Gary Craig. He believed that pain and negative feelings were a result of a blockage or disruption of the energy within our bodies. He created this technique to balance the energies within us to reduce pain, anxiety, depression, and PTSD.
The purpose of this technique is to allow users to rework their trauma into a positive statement, accept themselves and their feelings, and let go of the negative emotions. The tapping aspect of this technique calms the body by sending a signal to the brain to decrease cortisol levels and amplify the frequencies associated with relaxation.
Impact of EFT Tapping on Mental Health
Tapping takes a holistic approach to resolving mental health issues by combining acupressure and exposure therapy. Tapping has proven to be a viable method of treating mental heal issues, especially depression and anxiety.
According to the National Library of Medicine, an analysis of 20 random and nonrandomized studies concluded that tapping was highly effective in reducing depressive symptoms.
A large-scale study of 5000 patients was conducted over 5.5 years to determine the impact of EFT on anxiety. The study concluded that after three sessions, patients using the tapping technique already experienced decreased anxiety levels. At the end of the study, 90% of patients who used EFT tapping reported a marked improvement.
EFT Tapping Points and Techniques
EFT tapping is a simple process that can be done alone or with the help of a professional. Start by identifying the root cause of your anxiety or depression and rate the intensity of the feeling.
Then, formulate a statement that identifies the issue and encourages you to accept yourself and your feelings. The typical statement structure used in EFT is, “Even though [I have this issue], I deeply and completely accept myself.” However, feel free to modify this to suit you.
Once you have your statement ready, you may begin the tapping sequence. Using two or more fingers, lightly tap five to seven times on the following tapping points in the order they’re listed below.
- Karate chop (KC) - side of the hand
- Top of the head (TH) - the center or crown of the head
- Beginning of eyebrow (EB)
- Side of eye (SE)
- Under eye (UE)
- Under nose (UN)
- Chin point (CP)
- Beginning of collarbone (CB)
- Underarm (UA) - about 4” lower than armpit
After tapping, take a moment to analyze how you feel and rate your level of discomfort once again. Repeat this sequence as often as needed until you’ve felt a significant change in your anxiety levels.
Advantages of EFT Tapping
Many people with anxiety and depression utilize mindfulness techniques to cope with these issues. There are many advantages of using tapping to combat the effects of anxiety and depression instead of conventional methods.
EFT Tapping allows individuals to control the treatment methods used for their mental illness. Also, it’s painless, easy to do, less time-consuming than other forms of therapy, and inexpensive.