What is Emotional Freedom Techniques (EFT): Pt. 2

Can tapping on certain parts of the body really relieve a person from emotional and physical pain?! The answer is yes!

Emotional Freedom Techniques (EFT), commonly known as “Tapping”, is a psychological acupressure technique that involves tapping on specific points on the body, primarily on the head and face, while focusing on emotional issues, physical pain, or stressful memories. People who use this technique believe tapping the body can create a balance in your energy system and treat pain. Tapping (EFT) is used for a wide range of emotional, mental, and physical issues. One of the most common uses of EFT is to help reduce stress, anxiety, and feelings of overwhelm. Tapping on specific points while acknowledging feelings of stress helps to calm the nervous system and reduce the intensity of these emotions. While it is mostly used for anxiety, EFT has also successfully been used for: managing trauma and Posttraumatic Stress Disorder, Emotional Healing and grief, improving sleep, overcoming phobias, enhancing performance, overcoming addiction and habits, and helping with depression. 

How does the Emotional Freedom Technique work? 

EFT is rooted in the idea that the body has an energy system similar to the one used in traditional Chinese medicine, where meridian points (specific points on the body) are linked to the flow of energy. According to the theory, emotional disturbances or traumas create blockages or disruptions in this energy flow, which can lead to emotional and physical discomfort. Tapping on these meridian points while focusing on a specific emotional problem is believed to release blockages and restore the body’s energy balance.

EFT incorporates elements of exposure therapy by encouraging individuals to bring attention to their specific emotional issues while tapping. Focusing on the problem, emotion, or fear allows the brain to process it in a more manageable way. During the process of tapping, a negative issue is paired with  a positive affirmation, such as “Even though I feel anxious, I deeply and completely accept myself.” This is similar to cognitive restructuring in cognitive-behavioral therapy (CBT), where negative thought patterns are challenged and replaced with more adaptive ones. 

What about The Science?

Scientifically speaking, anxiety, stress, and negative emotions activate the amygdala and fight-flight-or-freeze response in the brain, which can lead to heightened physical and emotional reactions. EFT tapping is believed to reduce the activation of the amygdala, calming the body’s stress response. By focusing on the problem while tapping, the individual can calm the body and mind, which may allow them to process the emotion in a less reactive state. This calming effect is thought to help reduce cortisol levels, which can alleviate the physical symptoms of stress and anxiety.

A 2012 study published in the Journal of Nervous and Mental Disease found that EFT was associated with a greater reduction in cortisol levels compared to traditional talk therapy, indicating that EFT may have a calming effect on the body’s stress response. EFT tapping may also work by leveraging neuroplasticity—the brain’s ability to reorganize and form new neural connections. By tapping and addressing emotional issues repeatedly, the brain may “rewire” itself to have a more neutral or positive response to previously stressful triggers.

Process of Emotional Freedom Techniques (EFT) 

The EFT Tapping process is relatively simple and can be practiced by anyone. It involves tapping on specific points of the body while focusing on an issue you’d like to resolve, such as an emotion, physical sensation, or limiting belief. Here are the steps below:

Step 1: Identify the Issue

Start by identifying the specific issue you want to address. It could be an emotional problem (anxiety, anger, sadness), a physical sensation (pain, tension), or a stressful memory. It is important to be as specific as possible. For example, instead of saying “I’m stressed,” focus on something more targeted like “I’m stressed about my upcoming job interview.”

Step 2: Rate the Intensity

On a scale from 0 to 10 (with 0 being no intensity and 10 being extreme intensity), assess how strong the emotional or physical discomfort is.

Step 3: Create a Setup Statement

The setup statement is designed to acknowledge the issue you’re experiencing while accepting yourself. The structure is: “Even though I have this [specific problem], I deeply and completely accept myself.”

Step 4: Start Tapping on the Setup Point

Tap on the Karate Chop point (the outer edge of your hand, below your pinky finger) while repeating the setup statement three times. Tap while saying, “Even though I feel anxious about my job interview, I deeply and completely accept myself.”

Step 5: Tap Through the Sequence

After stating the setup statement, move on to tapping through the meridian points, tapping about 5–7 times on each point, while repeating a reminder phrase that captures the essence of the issue. Here is a reminder of where the meridian tapping points are from a previously written blog post!

Step 6: Complete the Tapping Sequence

Reassess the intensity of the issue. On a scale of 0 to 10, how do you feel now? Has the intensity decreased? If yes, great. If not, repeat the process from the start!

Start Working With an EFT Therapist in Littleton, CO, Englewood, and Across the State

Emotional Freedom Technique may be more successful if used with a trained mental health professional. At Mountain Vista Psychology, we have a team of highly trained professionals who are happy to help you along the way. Reach out to get the conversation started today! You can start your therapy journey by following these simple steps:

1. Schedule a free phone consultation
2. Start meeting with a highly-trained therapist
3. Start coping with fear in a healthier way!

Other Services Offered with Mountian Vista Psychology

At Mountain Vista Psychology, we provide many services to help empower individuals on their journey toward mental and emotional well-being. So, in addition to supporting you on your healing journey and offering EFT therapy, we also provide counseling services for trauma recovery, child counseling, teen counseling, adult counseling, family counseling, & more. We also provide EMDR, Neurofeedback Therapy services for Neurofeedback for ADHD, Neurofeedback for Autism, Neurofeedback for Concussion/ TBI, and Neurofeedback for Sports/Performance. Our team also provides testing for learning disabilities, ADHD, and Autism. Be sure to check out our Blog and FAQs for more about us and our services!