Tapping into Peace: Emotional Freedom Technique

(EFT) The emotional Freedom Technique, which is known as “tapping,” is a mind-body intervention that utilises the capabilities of acupressure points to release anxiety and lower stress levels. 

Drawing on the Traditional Chinese Medicine (TCM) practice of acupuncture, EFT utilises key acupressure points on the hands, face, and body through tapping while focusing on anxious or troubling feelings and repeating positive affirmations to shift perspective around those feelings. 

Acupoints connect through pathways called meridians, which play a crucial function in facilitating the flow of life-force energy, known as chi. TCM suggests that the balance and flow of this energy are essential for maintaining overall health.

Practice Development 

In the 1990s, engineer Gary Craig drew inspiration to develop EFT from the work of psychologist Roger Callahan. He started integrating mental focus into the principles of acupressure, finding that the combination of tapping and cognitive reframing led to positive results. The practice involved repeating a particular statement while tapping specific points on the body to reframe troubling emotions. Over the years, Craig refined and evolved this process through practical application.

Today, EFT tapping has gained popularity as a technique to alleviate everyday stress and anxiety. Licensed practitioners utilise EFT tapping in clinical settings to help patients with conditions such as post-traumatic stress disorder (PTSD), phobias, trauma and other mental health issues. 

How EFT Works in the Body

According to TCM, more than 2,000 specific acupoints exist throughout the human body, and research indicates a physiological response to their stimulation. Microscopic examination has revealed a high density of nerve endings in these points, including nerve fibres accountable for regulating temperature and a concentration of white blood cells. These findings indicate that acupoints possess unique characteristics and are intricately attached to the body’s physiological systems.

Possible Benefits of EFT

Research suggests that EFT Tapping may help relieve depression, anxiety, nervousness, and pain. Research has also shown that stimulating acupoints produces various brain chemicals, including endogenous opioids for pain relief, serotonin for mood regulation and sleep, and gamma-aminobutyric acid for a calming effect on the body.

• Natural Pain Relief
• Studies have shown that stimulating acupoints can produce various brain chemicals and has been associated with the release of natural pain-relieving chemicals, which are endogenous opioids
• Increased Serotonin Levels
• EFT has also increased serotonin levels, a neurotransmitter that regulates sleep, mood, and memory. 
• Increased GABA Levels
• Another brain chemical affected by acupoint stimulation is gamma-aminobutyric acid (GABA), known for its relaxing effect on the body.

EFT can be a valuable therapeutic intervention that effectively disrupts negative or upsetting thoughts and restores the flow of chi. While stimulating specific acupoints and incorporating mental focus, EFT can work to reframe thoughts and restore balance while releasing beneficial chemicals in the brain. When dealing with particularly distressing thoughts, it’s important to seek the assistance of a trained EFT facilitator or healthcare professional. Overall, EFT can increase a sense of well-being and confidence. 

Beginner’s EFT Exercise

If you’re interested in experiencing EFT yourself, try this exercise to get started with the practice.

1. Think of an issue that’s bothering you. This could be an issue or something you feel sad or anxious about.
2. Measure how your issue makes you feel. On a scale of 0 to 10, rate how bad you feel. A score of 0 means you don’t feel bad at all. A score of 10 means you feel as bad as imaginable. Write down this number.
3. Create a report that describes your issue, followed by a report of self-acceptance. For example, you could say, “Even though I feel anxious about work tomorrow, I completely accept myself.”
4. Repeatedly tap on the edge of your palm below your little finger. As you tap, say your statement out loud three times.
5. Now tap on the remainder of the points on your body, one at a time. As you tap, state your issue repeatedly. For example, you might repeat, “anxious about the test”. Tap on each point in this exact order:

• Firstly, tap on the top centre of your head.
• Then tap on the inside edge of your eyebrow.
• Tap next to the outside edge of your eye.
• Then tap on the bone under your eye.
• Tap between your upper lip and your nose.
• Tap between your chin and your lower lip.
• Tap beneath your collarbone.
• Tap under one armpit approximately 4 inches below the armpit.
• Stop and re-measure how you feel about your issue.

Repeat the steps if required.

Tap until you can give your problem a lower number or until you feel better.