Emotional Freedom Technique or EFT Tapping is one of many energy therapies. It is simple, effective and long lasting. The practice consists of tapping on specific meridian points while talking through a traumatic memory, or a physical or emotional problem.
EFT Tapping is a brilliant healing modality based on the same principles used for acupuncture—but without the needles. Clinical trials have shown that EFT Tapping is effective for phobias, anxiety, depression, posttraumatic stress disorder, pain, and other problems that trigger emotional distress. It is a fantastic and effective self-regulating tool, shifting unwanted thoughts, actions and emotions.
Tapping the meridian points sends signals to the amygdalae that turn off the anxious response and alter the brain chemistry, which exist observably as new neural pathways in the brain. The amygdalae are responsible for processing memory, decision-making and emotional reactions. They are considered part of the limbic system, which initiates the “fight or flight” response. EFT Taping provides impressive results for physical, emotional, and performance issues.
- Select a memory or problem, rate distress from 0 to 10.
- Tap on the Karate Chop point while saying “Even though [name problem], I still love and accept myself.” Repeat three times.
- Tap the points (see below) while talking through your memory or problem out loud, approximately three times through the points.
- Rate new level of distress from 0-10.
- Repeat Part 3 sequence until you can rate the memory or problem as 0 or near 0. Challenge the results by trying to invoke the disturbing feeling.
If the problem is not responding, identify and address other aspects of the problem, feelings regarding the problem, or self-sabotage.
The Tapping Points:
• Inside of eyebrow
• Outside of eye
• Under eye
• Under nose
• Under lower lip
• Collarbone point
• Under arm
• Top of head
It can sometimes feel confusing to focus on the negative while tapping, especially if we are familiar with the Law of Attraction. We certainly don’t want to reinforce or attract more of the negative.
The truth is, these negative thoughts exist in us whether we want to verbalize them or not. So why not verbalize them? Finally give them a voice and let them out, let them go while tapping to calm the stress response, thereby taking the charge out of the negative experience or memory and reconditioning the nervous system.
How often should I tap?
Tapping is one of the few things in life that ‘more is better’. Creating a daily practice will make tapping a self-care habit and rewire your brain to handle stress and anxiety in a constructive way. You will find freedom, and isn’t that what we all want?
How long do I tap?
After you have made your set-up statement (repeated three times), begin moving through the tapping points. I suggest doing three rounds, and then take a deep breath and rate your progress. If you feel complete, stop. If not, you may enjoy doing another round. It’s completely up to you.
How hard should I tap?
Tap with intention—not so soft that you’re barely touching the skin, but not so hard that it’s uncomfortable. Tap as if you were drumming your finger on a table.
When is the best time of day to tap?
The best time is when you are feeling negatively charged. You may be feeling a physical discomfort, or it may be emotional (ie: anxious, discouraged, angry, frustrated, etc). When you tap, the negative feelings don’t drag you down and sap your energy. You feel empowered again, you feel free.
How do I tap when I’m at work or at a social gathering?
You have options. You can excuse yourself to the privacy of a restroom. You can touch or press each point (instead of tapping) while taking a deep breath and saying a reminder phrase in your mind. Or you can choose just one point such as the collarbone or karate chop and tap covertly.
Where can I learn more?
These two websites are the best I’ve found on the topic of EFT. You can learn more here:
“EFT offers great healing benefits.”
-Deepak Chopra, MD
“EFT is a simple, powerful process that can profoundly influence gene activity, health and behavior.”
-Bruce Lipton, PhD
“EFT is at the forefront of the new healing movement”
-Candace Pert, PhD
“EFT is easy, effective, and produces amazing results. I think it should be taught in elementary school.”
“EFT is destined to be a top healing tool for the 21st Century”
“I frequently use EFT for my patients with great results.”
-Eric Robins, MD