What is it?
A mind-body therapy that draws on the Chinese medicine of acupuncture
Described as acupuncture without the needles
It involves tapping your fingers on a series of acupuncture points on the face, body, and hands whilst focusing on uncomfortable feelings or concerns, and speaking aloud a specific, meaningful phrase or positive affirmation/s to neutralise those feelings
Incorporates mental focus with the acupuncture based tapping
EFT and anxiety: the benefits
Engages the midbrain’s anxiety reflex and then replaces it with a relaxation response
Leads to increased acceptance and inhibits anxiety
Produces opioids and serotonin
Decreases cortisol, the stress hormone
Slows of the heart rate
Shuts off the fight or flight response, and regulates the autonomic nervous system
Creates a sense of calm
Helps us to see our issue for what it really is, as opposed to our emotional response to it
Countering a negative thought with a positive affirmation can neutralise it
Over time with repeated sessions, can teach the brain to respond to stressful memories in a neutral way
The process
Find a quiet and comfortable space where you won’t be interrupted
Identify the situation or feeling that’s bothering you. This will be the focal point while you’re tapping. Focus on one thing only
Rate the intensity on a scale of 0 to 10 (10 is the worst)
Establish a phrase that explains what you’re trying to address.
Focus on two main areas:
a) acknowledging the issue
b) accepting yourself despite the problem
A commonly used example: “Even though I have this (issue or fear), I deeply and completely accept myself”
“Even though I’m feeling overwhelmed about work deadlines, I am doing my best, and I deeply and completely accept myself”
Repeat a shortened version of the prase: “Even though I’m overwhelmed with work, I completely accept myself”
EFT tapping sequence: tapping at the ends of nine meridian points which connect to different organs in the body:
Eyebrow (where the eyebrows start at the bridge of the nose)
Side of the eye (on the bone at the outer edge of either eye)
Under the eye (on the top of the cheekbone under either eye)
Under the nose (the area below the nose and above upper lip)
Chin (the crease between your bottom lip and chin)
Beginning of the collarbone (two inches below and to the side of where your collar bones meet)
Under the arm (on each side, about four inches beneath the armpits)
Top of head (directly on crown of your head)
Side of hand (karate chop: the outer edge of the hand, directly opposite the thumb)
Tap the points in the order above reciting your phrase to maintain focus on your problem
Repeat the sequence two or three times
Rate your intensity on a scale from 0 to 10. Repeat the process until your score is lower
The data
There have been about 100 clinical trials showing the efficacy of tapping for anxiety.
Research studies have shown that EFT can be effective in reducing the symptoms of anxiety and depression.
The data shows that few sessions of EFT are required to be effective, treatment is effective whether delivered in person or virtual, and symptoms improve continuously if carried out on an ongoing basis.
EFT and me
I was introduced to EFT by a coach a couple of years ago. I found it so effective after only one short introduction, that I have researched and studied it since, so that I can introduce it to other people when appropriate in my coaching sessions.
For me, EFT has become part of a toolkit of strategies and tools to reduce and manage my anxiety.
When I feel anxiety start to rise about a challenging or stressful situation, it helps to bring me back to the present moment. This brings focus back to the actual situation, and helps to stop me from starting an anxiety process.
I also find it reduces the magnitude of the situation, reducing it to a simple problem and reminding me that despite the problem, or level of stress, everything is ok right now.
It’s a simple tool that can be done anywhere, and five minutes is enough time to do the process once.
Like anything, it isn’t for everyone, and we all need to find what works for us. Just another suggestion to try to see if it makes a difference for you.
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