As levels of mental distress are on the rise across the country, many people are seeking new ways to relieve stress and anxiety. In addition to more conventional methods like meditation and deep breathing, EFT tapping has emerged as a technique some people use to address mental health concerns from home.
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This practice, known as Emotional Freedom Technique, or EFT, is often used as a stress, anxiety, and pain relief technique. Also called EFT tapping, this method offers an alternative approach for managing stress and anxiety, including symptoms related to depression and post-traumatic stress disorder, or PTSD.
EFT tapping involves tapping on different pressure points in the body, which may help balance the body’s energy and reduce emotional distress. Whether practiced at home or with an experienced practitioner, EFT may be a helpful anxiety-relief option for those seeking a body-centered therapeutic technique.
Read on to learn more about the research behind EFT and how you can practice this tapping technique at home.
What is EFT Tapping?
The Emotional Freedom Technique, or EFT, is an alternative treatment for emotional distress, including anxiety. It is more commonly known as EFT tapping or, in some cases, psychological acupressure.
While EFT tapping is based on ancient forms of treatment like acupuncture, it first became widely known in the 1990s. According to EFT developer Gary Craig, tapping the body using this technique may help rebalance the body’s energy.
How Does EFT Tapping Work?
EFT tapping draws on a Chinese practice that goes back thousands of years: acupuncture. Acupuncture involves stimulating certain pressure points with needles to improve the flow of energy through the body. Instead of needles, EFT stimulates these points by using fingertip tapping to apply pressure.
In theory, tapping specific points, particularly on the head and face, in a certain sequence may help remove energy blocks and restore the balance of energy needed to address emotional issues.
However, the benefits of EFT tapping do not come from physical touch alone. Advocates of the practice say that mindfulness and mental focus are also important parts of the process.
A Guide to EFT Tapping in 5 Steps
Tapping procedures can differ depending on the practitioner, but standard EFT tapping typically involves seven to nine taps on several different points. Each round only takes about one to two minutes and can be repeated as many times as needed.
Here are the five steps you can take to practice EFT tapping therapy at home.
1. Focus on the Issue
To get the most out of your tapping session, it is important to focus on the issue you want to address. Begin by stating what is on your mind, such as a particular issue, fear, or source of stress in your life. This will become your focal point while you tap.
It is common for people to have more than one issue they hope to address with EFT. However, you should focus on only one issue at a time. Other psychological concerns can be addressed in follow-up sessions.
2. Rank the Intensity
After you identify the problem you want to address, it is time to set a benchmark for the level of intensity. This means ranking how severe your issue feels in the moment. At the end of the session, you can use this number to determine whether the session helped and, if so, how much your anxiety or emotional distress improved.
Rate the intensity of your anxiety, stress, or emotional pain on a scale from 0 to 10, with 10 being the most intense and uncomfortable.
3. Choose a Phrase
Before you start tapping, choose a phrase that you will repeat throughout the session. This phrase explains what you are trying to address and allows you to acknowledge the issue while still accepting yourself as you are.
For example, a common setup phrase is: “Even though I have this [problem], I deeply and completely accept myself.”
4. Start the Tapping Sequence
Finally, it is time to start your EFT tapping sequence. During this step, you will tap specific points of your body, known as energy meridians, while repeating the phrase you chose. These meridian points are located just beneath the surface of the skin. If you are working with a practitioner, they may guide or carry out the tapping, but you will still repeat the phrase.
For the sequence, tap on these meridian points in order:
- Directly in the center of the top of your head
- The beginning of your eyebrow, above and to the side of the bridge of your nose
- The bone on the outside corner of your eye
- The bone about one inch below the pupil of your eye
- The point between the nose and the upper lip
- Halfway between the bottom of the lower lip and the bottom of the chin
- The point where the collarbone, breastbone, and first rib intersect
- About four inches below the armpit
To start, repeat your setup phrase three times. Then, use two fingers to firmly tap each pressure point seven to nine times, moving down the body as you go through each point. As you tap, repeat your phrase and focus on the issue you want to address.
5. Test the Intensity Again
At the end of your sequence, revisit your intensity level. Again, rate the intensity of your emotional distress on a scale from 0 to 10. Compare this number with your original rating and repeat the sequence until the intensity decreases. Some issues may take four to five repetitions, while others may take 12 or more repetitions.
To learn about other meditation techniques and benefits, check out our article on meditation here.
Does EFT Tapping Work?
One study found that EFT tapping can have a measurable impact on the body. After a tapping session, participants had lower heart rates, blood pressure, and cortisol levels (the hormone associated with stress).
Several recent studies suggest that EFT could help treat conditions like depression, anxiety, and PTSD. While research is still limited, the studies that do exist point toward the potential for treatment with tapping techniques. Though still being researched, tapping therapy has been shown to treat other issues, including:
- Stress
- Anxiety
- Depression
- Chronic pain
- Weight loss issues
One review of several studies found that EFT techniques can reduce symptoms of depression just as effectively as more conventional treatments. Another study explored the impact of EFT tapping on veterans with PTSD and found that it significantly reduced their psychological distress.
Most research on the subject relates to EFT tapping for anxiety treatment. A 2016 review found that people who use tapping experienced a significant decrease in anxiety. Another study found that people attending EFT workshops experienced significant reductions in anxiety, depression, pain levels, and cravings.
The Bottom Line
EFT tapping offers an alternative approach for managing stress, anxiety, and emotional pain. It is an accessible and inexpensive self-help technique that some people use daily to help manage anxiety.
However, if you want to get to the root of your anxiety or other psychological concerns, it is best to work with a qualified practitioner.
With the help of Sofia Health, you can discover leading health and wellness providers and book a session directly on the platform. Ready to find anxiety relief with EFT? Find a practitioner and schedule a session today.
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