As your therapist, I am a trained EFT practitioner and enjoy teaching techniques that help lower stress both during and between sessions. My goal is to empower you to take control of your own stress management by incorporating tools like EFT. If you have questions or would like additional guidance, please don’t hesitate to ask. Here’s an introduction to EFT tapping and insights into how it has been beneficial for many people.
A body based approach from the field of Energy Psychology, EFT, or Emotional Freedom Techniques—commonly known as "Tapping"—is a simple, body-mind self-help tool that is easy to learn and adaptable for anyone. By gently tapping with fingertips on specific acupuncture points on the hands, face, and body, while focusing on uncomfortable thoughts or feelings, EFT can help calm the nervous system and bring relief.
When we use EFT to address negative emotions like guilt, fear, hurt, or anger—instead of resisting or suppressing them—we often experience notable relief. Just a few rounds of tapping can leave people feeling lighter, more relaxed, and even able to breathe more freely.
EFT tapping can be a quick way to relieve stress when needed and can also be used therapeutically to address the deeper causes of emotional or physical discomfort. By exploring underlying beliefs and habitual responses, tapping encourages lasting change at both emotional and behavioral levels.
EFT Tapping in 5 Steps
EFT Tapping can be broken down into five key steps, helping you to address and reduce the intensity of various issues, one at a time. By following this sequence, you can find relief and even transform emotional and physical discomfort. Here’s how the EFT process works:
1. Identify the Issue
To make EFT effective, start by identifying the specific issue or fear you want to address. This will be the focus of your tapping sequence. Addressing one issue at a time can lead to more effective outcomes.
2. Test the Initial Intensity
Once you identify the problem area, measure its current intensity level. Rate this on a scale of 0 to 10, with 10 being the most intense. This benchmark helps you track progress as you work through the EFT sequence. If your initial intensity is 10 and you end at 5, for example, you’ve achieved a 50% improvement.
3. Set Up the Phrase
Before you begin tapping, create a setup phrase that acknowledges your issue while also fostering self-acceptance. The setup phrase usually includes two parts:
- Recognizing the issue
- Affirming self-acceptance despite it
For instance, you might say, “Even though I have this [specific fear or problem], I deeply and completely accept myself.” Tailor this phrase to fit your experience, focusing on how the problem affects you personally. Instead of “Even though my boss is mean and difficult,” try “Even though I feel angry that my boss makes me feel inferior, I deeply and completely accept myself.”
4. Perform the EFT Tapping Sequence
The sequence involves tapping on the ends of nine meridian points, believed to correspond with specific internal organs. Start by tapping the “karate chop” point on the side of your hand as you repeat the setup phrase three times. Then tap the following points seven times each, moving in order:
- Eyebrow (EB): Bladder meridian
- Side of the Eye (SE): Gallbladder meridian
- Under the Eye (UE): Stomach meridian
- Under the Nose (UN): Governing vessel
- Chin (Ch): Central vessel
- Beginning of the Collarbone (CB): Kidney meridian
- Under the Arm (UA): Spleen meridian
- Top of the Head (TH): Governing vessel
As you move through each point, repeat a “reminder phrase” that keeps you focused on the specific issue. For example, if your setup phrase was, “Even though I feel sadness that my mother is sick, I deeply and completely accept myself,” your reminder phrase could simply be, “The sadness I feel that my mother is sick.” Repeat this sequence two to three times.
5. Reevaluate the Intensity
After completing the sequence, reassess your intensity level from 0 to 10. Compare this with your initial rating. If you haven’t reached 0, repeat the sequence until you achieve the relief you desire.
Does EFT Tapping Work?
EFT has been used successfully with veterans and active military members experiencing PTSD. In one 2013 study, veterans who received EFT coaching saw a significant reduction in psychological stress, with more than half no longer meeting PTSD criteria. Additional studies have found EFT beneficial for anxiety, with a 2022 study showing increased self-esteem in nurses and a 2023 study revealing reduced stress and anxiety among healthcare professionals during COVID-19.
While EFT shows promising results, it’s still being researched for effectiveness with other conditions. If you choose EFT as a complementary practice, consulting with a doctor can help ensure it integrates well with any traditional treatments you may be receiving.
The End Result
EFT Tapping, an acupressure-based therapy, has shown positive results for those dealing with PTSD, anxiety, depression, physical pain, and insomnia. As a self-help tool or as part of a therapeutic practice, EFT can help restore balance to disrupted energy systems and empower you to address difficult emotions in a supportive, non-invasive way.
