Emotional Freedom Technique (EFT)

The Emotional Freedom Technique (EFT), which is also known as "tapping," utilizes principles of acupressure to aid with shifting our emotional, psychological or physical state. It involves tapping on specific meridian points on the body while focusing on a problem or emotional stressor. The goal is to release negative emotions, reduce stress, and restore emotional balance.

The EFT process consists of five steps:

Identify the issue to be resolved

1. Focus on a specific issue you'd like to address. This could be an emotion (e.g., fear, anger, anxiety) or a physical symptom (e.g., headache, tension).

2. It helps to be as specific as possible. For example, instead of "I feel anxious," focus on "I feel anxious about tomorrow's presentation."

Rate the intensity of the issue

1. On a scale of 0 to 10, rate how intense the issue feels at the moment, with 0 being no intensity and 10 being the highest.

This provides a baseline to measure progress.

Create a "setup statement"

• The setup statement acknowledges the issue and affirms self-acceptance despite it. For example:

  "Even though I feel [the issue], I deeply and completely accept and love myself."

• To begin, repeat this statement three times while tapping the "karate chop point" (the outer edge of your hand).

Perform the Tapping Sequence

Tap 5–7 times on the following points in order, using the tips of your fingers:

1. Eyebrow (EB): Inner edge of the eyebrow, near the bridge of the nose.

2. Side of Eye (SE): On the bone at the outer corner of the eye.

3. Under Eye (UE): On the bone directly below the eye.

4. Under Nose (UN): Between the nose and upper lip.

5. Chin (CH): Between the lower lip and the chin.

6. Collarbone (CB): Just below the collarbone.

7. Under Arm (UA): About 4 inches below the armpit.

8. Top of Head (TH): Center of the crown of the head.

While tapping, repeat a reminder phrase that keeps your focus on the issue, such as "I release any anxiety about the presentation."

Reassess the Intensity

After completing the sequence, pause and take a deep breath, then reassess the intensity of the issue on the same 0-10 scale. If the intensity still feels high, then repeat the process until you assess the intensity to be at or near zero.

There have been found to be many benefits to EFT/Tapping. These include:

1. Stress Reduction

   • EFT has been found to help calm the nervous system and lower cortisol levels, reducing feelings of stress and overwhelm.

2. Emotional Healing

   • By addressing the emotional root of a problem, EFT can alleviate negative feelings like fear, anger, sadness, and guilt for good. Often this is most effective when done in discussion with your therapist or life coach, but can also be done during your own introspective work such as while journaling or post-meditation.

3. Pain Relief

   • Research suggests EFT can reduce physical pain linked to emotional stress.

4. Improved Mental Clarity

   • Releasing emotional blockages can enhance focus, decision-making, and creativity.

5. Anxiety and Depression Management

   • EFT is effective in alleviating symptoms of anxiety and depression by creating a sense of feeling safe and calm in the body, as well as increasing the feeling of being in control and able to regulate our own emotions.

6. Better Sleep

   • By calming the mind and reducing stress, EFT can improve sleep quality.

7. Self-Empowerment

   • EFT enables individuals to take control of their own emotional and mental well-being.

     
     

Tips for Getting the Most Out of EFT

1. Be Specific: Address one issue at a time for more effective results.

2. Stay Consistent: Practice regularly, even when you're not feeling stressed, to build emotional resilience.

3. Combine EFT with Other Practices: EFT works well with mindfulness, meditation, and traditional talk therapy.

4. Seek Guidance if Needed: For complex or deeply rooted issues, working with a certified EFT practitioner can be helpful.

EFT is a versatile, empowering technique that can be used anywhere and anytime to improve emotional and physical well-being. Its simplicity and effectiveness make it a valuable addition to your self-care toolkit. With regular practice, EFT can help you release emotional stress, improve inner peace, and build resilience to life's challenges.