Emotional Freedom Techniques (EFT)

Emotional Freedom Techniques (EFT), often referred to as Tapping, is a form of energy psychology that combines elements of acupressure and cognitive therapy to help release negative emotions, reduce stress, and manage psychological and physical issues.

EFT was developed by Gary Craig in the 1990s and is based on the same energy meridian system used in traditional Chinese medicine.

How EFT Works

EFT involves gently tapping on specific points on the face, upper body, and hands while focusing on a particular problem or emotion. This process is believed to help balance the body’s energy system and reduce the intensity of negative feelings.

Key Steps in EFT

  1. Identify the Issue:
    Focus on the specific problem causing emotional or physical distress (e.g., anxiety, fear, pain).
  2. Rate the Intensity:
    On a scale of 0 to 10, assess the emotional intensity of the issue (SUD Scale – Subjective Units of Distress).
  3. Setup Statement:
    Create an affirmation acknowledging the problem and accepting yourself despite it.
    Example: “Even though I feel anxious about this presentation, I deeply and completely accept myself.”
  4. Tapping Sequence:
    Tap on the following meridian points while repeating a reminder phrase (a brief statement summarizing the issue):
    • Eyebrow (EB): Inner edge of the eyebrow
    • Side of the Eye (SE): On the bone at the outer corner of the eye
    • Under the Eye (UE): Below the eye on the cheekbone
    • Under the Nose (UN): Between the nose and upper lip
    • Chin (CH): Below the lower lip
    • Collarbone (CB): Just below the collarbone
    • Under the Arm (UA): About 4 inches below the armpit
    • Top of the Head (TH): Directly on the crown of the head
  5. Repeat and Reassess:
    Continue tapping while adjusting the reminder phrases as the intensity decreases. Re-rate the intensity to track progress.

Benefits of EFT

  • Emotional Healing: Helps release negative emotions such as anger, sadness, or guilt.
  • Stress and Anxiety Reduction: Calms the nervous system by targeting energy meridians.
  • Trauma and PTSD Support: Studies have shown its effectiveness in trauma recovery.
  • Pain Management: Can help reduce chronic physical pain.
  • Improved Confidence and Self-Esteem: Helps shift limiting beliefs and negative thought patterns.

Scientific Evidence

While the scientific community remains somewhat divided, several studies have shown that EFT can reduce cortisol levels and improve symptoms of anxiety, depression, and PTSD. EFT is often considered a complement to traditional therapeutic approaches.

Why EFT Is Unique

  • Quick and Simple: Sessions can be as short as 10 minutes.
  • Self-Administered: Once learned, it can be practiced independently.
  • Non-invasive: Does not require physical manipulation or medication.