What is Emotional Freedom Technique?
Emotional Freedom Techniques (EFT)
Often referred to as "tapping," EFT is a holistic therapeutic approach that combines elements of cognitive therapy, exposure therapy, and acupressure. It involves tapping on specific meridian points on the body while focusing on an emotion, belief, or issue you wish to address.
The goal of EFT is to help individuals release emotional distress and trauma, alleviate symptoms related to anxiety, stress, and phobias, and promote overall well-being.
How Does EFT Work?
EFT is based on the premise that emotional distress is often tied to blocked energy in the body. This is a concept rooted in traditional Chinese medicine, which views emotional and physical health as interconnected, and where imbalances in energy can lead to various symptoms.
Here’s a step-by-step breakdown of how EFT works:
1. Identify the Issue: Begin by identifying the specific emotion, fear, or problem you want to address. This could be a traumatic memory, a stressful situation, or negative thoughts about yourself.
2. Rate the Intensity: On a scale of 0 to 10, rate the intensity of your distress regarding the identified issue. This will help you gauge your progress after tapping.
3. Set Up Statement: Create a setup statement that acknowledges the problem and affirms self-acceptance despite the issue. An example could be: "Even though I feel anxious about public speaking, I deeply and completely accept myself."
4. Tapping Sequence: Using your fingertips, tap on specific acupressure points on your body, usually starting with the following sequence:
- Karate Chop Point: Side of the hand
- Eyebrow Point: Beginning of the eyebrow
- Side of Eye: Outer corner of the eye
- Under Eye: Beneath the eye on the bone
- Under Nose: Center of the area between the nose and upper lip
- Chin Point: Center of the chin
- Collarbone Point: Just below the collarbone, to either side of the sternum
- Under Arm: About 4 inches below the armpit on the side of the body
- Top of Head: Center of the top of the head
As you tap on each point, repeat a short phrase or affirmation related to the issue you're addressing.
5. Reassess the Intensity: After completing one or more rounds of tapping, reassess the intensity of your distress on the same 0 to 10 scale.
Note any changes in feelings or intensity, and continue tapping as needed until you feel relief.
6. Integrate Positive Affirmations: Once the distress is reduced, you can focus on cultivating positive feelings and beliefs related to the issue. Tap while saying affirmations that reinforce your desired outcome, such as “I am confident in my abilities.”
The Science Behind EFT
Numerous studies have explored the efficacy of EFT, demonstrating its potential benefits for a variety of conditions, including:
- Anxiety: Research indicates that EFT can reduce anxiety symptoms significantly.
- PTSD: Multiple studies suggest that EFT may be helpful in reducing PTSD symptoms through the reprocessing of traumatic memories.
- Stress Management: Many individuals report lowered cortisol levels (the stress hormone) after tapping, suggesting that it can effectively reduce stress.
- Pain Relief: Some research shows that EFT may help alleviate chronic pain by addressing emotional components associated with it.
Key Benefits of EFT
- Accessible: EFT can be learned and practiced by anyone, providing individuals with a self-help tool to manage their emotions and stress levels.
- Quick Relief: Many people experience rapid improvements in emotion and physical symptoms, often after just a few rounds of tapping.
- Holistic Approach: EFT addresses both emotional and physical well-being, helping individuals recognize the interconnectedness of their thoughts, feelings, and bodily experiences.
Conclusion
EFT is a versatile and effective technique that empowers individuals to take control of their emotional health. By combining psychological insights with somatic practices, EFT offers a pathway for healing that encourages self-acceptance and resilience. If you’re interested in incorporating EFT into your therapeutic journey or would like to learn how to practice it on your own, feel free to reach out for a session or workshop focused on this transformative technique.
