EFT, or emotional freedom technique, is a simple method that reduces anxiety, stress, PTSD (post-traumatic stress disorder), and depression for many people. During the 1970’s several doctors began to use acupressure points to help their patients find relief from stress responses. Dr. Roger Callahan developed a technique called Thought Field Therapy, which used tapping. Gary Craig later simplified the process and made it available to the public as EFT.
Tapping draws on the ancient Chinese practice of acupuncture and acupressure, which teaches that the body’s energy travels along specific energetic pathways called the meridian system. Certain points on these pathways are stimulated to improve the flow of energy. EFT tapping stimulates acupoints by touch, making it similar to acupressure. In this theory, blocks or imbalances in the flow of energy lead to ill health. Tapping on the acupoints with the fingertips restores the balance of energy to help resolve physical and emotional issues. This process also promotes mindfulness, as it directs a person’s focus to their body and breathing as they reinforce positive emotions and beliefs. People often use EFT tapping when working to resolve specific issues that cause feelings of anxiety or stress. However, it can also be beneficial for a person to use EFT tapping before an event that they expect to cause stressful feelings.
The process of EFT usually involves the following five steps:
1. Identify the issue
During this step, think about the problem that you wish to resolve.
2. Rate the initial intensity
Rank the issue’s intensity on a scale of 0-10, with 10 being negative intensity. This score will allow you to evaluate the effectiveness of the tapping at the end of treatment.
3. Speak setup statement
Before beginning the tapping sequence, a statement is spoken that identifies the issue and includes a statement of self-acceptance. For example, you might say: “Even though I have (issue), I completely accept myself.”
4. Tapping Sequence
Begin the tapping sequence by using your fingers to tap on the specified sites. As you tap, use a reminder phrase to stay focused on the issue being addressed.
5. Evaluate Progress
At the end of the sequence, use a scale of 0-10 to rate your distress level. Continue the process until your distress rating is very low.
Tapping procedures can differ slightly, but most use these locations: the heel of the hand, three locations around the eyes, below the nose and lips, the collarbone, the underarm, and the top of the head.
Several studies and increasing research have documented the effectiveness of the Emotional Freedom Technique in trauma recovery. One such study, performed by the Iraq Vets Stress Project, included 100 veterans with severe Post Traumatic Stress Disorder. Ninety percent of the veterans had such a reduction in symptoms that they no longer met the clinical criteria after six one-hour EFT sessions. Sixty percent no longer met PTSD criteria after three EFT sessions. At the three-month follow-up, the gains remained stable, suggesting a lasting and potentially permanent resolution of the problem.
The American Psychological Association (APA) now formally recognizes the benefits of tapping. In a critical review published in its journal, Review of General Psychology, researchers found that EFT “consistently demonstrated strong effect sizes and other positive statistical results that far exceed chance after relatively few treatment sessions.” (Review of General Psychology December 2012: 16(4); 364-380)
I have witnessed positive results that people have experienced in using EFT. This technique enables people to neutralize the negative feelings they have been struggling with and reconnect with the life-giving emotions of love, peace, and joy. Let’s talk about how this tool could be used in your life to promote the freedom and growth you’re working towards. Head over to my contact page to schedule your consultation to learn more.
