You may have heard of EFT on a podcast, in a YouTube video or even in a book as a way of managing stress, anxiety, trauma or pain. In this article I will outline what EFT is and the basics of how to get started.
What is EFT?
EFT stands for Emotional Freedom Techniques. The founder of EFT, Gary Craig, describes EFT as, ‘an emotional version of acupuncture, except we don’t use needles. Instead, we address emotional issues.’ (This video is well worth watching).
EFT International defines EFT as ‘a simple self-help method that can help relieve stress, ease difficult emotions and help you feel better.’
How does EFT Work?
To do EFT you tap on a series of acupressure points while tuning into and talking about an emotion, a memory or sensation in your body – or all of the above.
The acupressure points used in EFT were selected after Gary Craig tested and honed what worked. The nine key acupressure points that are used in basic EFT are at the start of or end of the energy pathways in the body known in traditional Chinese medicine as meridians.
EFT Tapping Points
This image, from the EFT International website, shows the nine tapping points.
You tap on them 8-10 times each before moving on to the next one. Don’t tap too hard, you can be very gently, your body just needs to register your touch.
It doesn’t matter which side of the body you use – you can even do both at the same time where there are two symmetrical points, if that’s comfortable for you.
To understand how to tap, watch the short video below where I demonstrate the tapping points and you can tap along with me.
Is EFT scientifically proven or is it just woo?
There have been over 200 scientific studies and academic papers written about EFT. One randomized control trial showed a 40% reduction in cortisol during a group tapping session (Stapleton, 2020).
However, the best way to know if it works is to try it!
Try EFT for the first time
A great way to see how EFT works for the first time is seeing how it can impact your lung capacity.
Tap along with the video or follow my instructions below.
The Constricted Breathing Technique
- Take a deep breath. Rate how full your lungs are on a scale of 1-10, where 10 is the fullest they could possibly be. Note down your number, or just remember it.
- Tap on the side of your hand and repeat this phrase three times: Even though my lung capacity is only X (insert your number here) I love and accept myself anyway.
- Then start tapping on each of the tapping points in turn. As you tap on each point say: my lung capacity is only X (insert your number here)
- When you’ve tapped on all of the points, saying the phrase take another deep breath. Rate how full your lungs are. Did you notice a difference?
You can repeat this process as many times as you like / need to in order to take a full, deep breath.
Creating your first tapping script
EFT is most effective when you use your own words to describe your emotions, memories or sensations.
To create your first tapping script watch the video or follow the instructions below:
- Tune into how you’re feeling right now. What do you notice? How would you describe it?
- Assess how strong the feeling on a scale of 0-10 where 10 is the worst it could be and 0 means it’s not there at all.
- Turn your words into a set-up statement. The set-up statement always starts with the words ‘Even though’, you then insert your own words to describe how you’re feeling, then end with a soothing statement such as ‘I love and accept myself anyway.
For example:
Even though I’m feeling anxious and jittery I love and accept myself anyway.
- Tap on the side of your hand, repeating the setup statement three times.
- Then tap on each of the points just repeating the bit about how you’re feeling e.g. I’m feeling anxious and jittery.
- Take a deep breath and notice how you feel. What number would you give the sensation now?
You may or may not notice a change – and your number can go up or down. If you don’t get an improvement in how you feel after your first round, you may have to try several, or many times. It depends how deep-rooted the cause of your feelings are.
Can I tap on my own or do I need to work with a professional?
You can do EFT tapping on your own and with a professional?
Doing EFT on your own is a great self-care technique to use in everyday life e.g. if you’re feeling anxious before a meeting, have a tense jaw at the end of a stressful day or you can’t sleep. However, even for trained professionals like me, if you want to get to the bottom of a deep-rooted issue you may well need to work with a professional. This is because they have the objectivity and experience to ask questions and get to the bottom of patterns, experiences and feelings in a way it’s difficult to do on your own. You can learn more about tapping with me here.
What are the main uses of EFT?
EFT is used for:
- Stress and anxiety reduction as it helps to calm the nervous system and lower stress hormones such as cortisol
- Trauma and PTSD recovery is supported by specific techniques in EFT were you address difficult memories in a very gentle way to reprocess them
- Pain management and recovery, particularly in mind-body conditions. If you have recurrent, shifting or chronic pain and traditional doctors haven’t been able to find a physical cause EFT can be very helpful in recovery. If there is a medical reason for your pain EFT can also help you to manage the pain and live a more fulfilling life despite your condition.
Over to you…
In this article I’ve explained what EFT is and how to get started.
I encourage you to give it a go by tapping on yourself when you get uncomfortable emotions and sensations. If you find it supportive you may want to go deeper to address deep-seated patterns that may be holding you back in life by working with me, or another trained EFT professional with expertise in your area.