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What is EFT tapping?
Emotional freedom technique (EFT) is an alternative treatment for physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure.
People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain.
Though still being researched, EFT tapping has been used to treat people with anxiety and people with post-traumatic stress disorder (PTSD).
How does EFT tapping work?
Similar to acupuncture, EFT focuses on the meridian points — or energy hot spots — to restore balance to your body’s energy. It’s believed that restoring this energy balance can relieve symptoms a negative experience or emotion may have caused.
Based on Chinese medicine, meridian points are thought of as areas of the body energy flows through. These pathways help balance energy flow to maintain your health. Any imbalance can influence disease or sickness.
Acupuncture uses needles to apply pressure to these energy points. EFT uses fingertip tapping to apply pressure.
Proponents say the tapping helps you access your body’s energy and send signals to the part of the brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotion you feel from your issue, ultimately restoring balance to your disrupted energy.
EFT tapping in 5 steps
EFT tapping can be divided into five steps. If you have more than one issue or fear, you can repeat this sequence to address it and reduce or eliminate the intensity of your negative feeling.
1. Identify the issue
In order for this technique to be effective, you must first identify the issue or fear you have. This will be your focal point while you’re tapping. Focusing on only one problem at a time is purported to enhance your outcome.
2. Test the initial intensity
After you identify your problem area, you need to set a benchmark level of intensity. The intensity level is rated on a scale from 0 to 10, with 10 being the worst or most difficult. The scale assesses the emotional or physical pain and discomfort you feel from your focal issue.
Establishing a benchmark helps you monitor your progress after performing a complete EFT sequence. If your initial intensity was 10 prior to tapping and ended at 5, you’d have accomplished a 50 percent improvement level.
3. The setup
Prior to tapping, you need to establish a phrase that explains what you’re trying to address. It must focus on two main goals:
- acknowledging the issues
- accepting yourself despite the problem
The common setup phrase is: “Even though I have this [fear or problem], I deeply and completely accept myself.”
You can alter this phrase so that it fits your problem, but it must not address someone else’s. For example, you can’t say, “Even though my mother is sick, I deeply and completely accept myself.” You have to focus on how the problem makes you feel in order to relieve the distress it causes. It’s better to address this situation by saying, “Even though I’m sad my mother is sick, I deeply and completely accept myself.”
4. EFT tapping sequence
The EFT tapping sequence is the methodic tapping on the ends of nine meridian points.
There are 12 major meridians that mirror each side of the body and correspond to an internal organ. However, EFT mainly focuses on these nine:
- karate chop (KC): small intestine meridian
- top of head (TH): governing vessel
- eyebrow (EB): bladder meridian
- side of the eye (SE): gallbladder meridian
- under the eye (UE): stomach meridian
- under the nose (UN): governing vessel
- chin (Ch): central vessel
- beginning of the collarbone (CB): kidney meridian
- under the arm (UA): spleen meridian
Begin by tapping the karate chop point while simultaneously reciting your setup phrase three times. Then, tap each following point seven times, moving down the body in this ascending order:
- eyebrow
- side of the eye
- under the eye
- under the nose
- chin
- beginning of the collarbone
- under the arm
After tapping the underarm point, finish the sequence at the top of the head point.
While tapping the ascending points, recite a reminder phrase to maintain focus on your problem area. If your setup phrase is, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” your reminder phrase can be, “The sadness I feel that my mother is sick.” Recite this phrase at each tapping point. Repeat this sequence two or three times.
5. Test the final intensity
At the end of your sequence, rate your intensity level on a scale from 0 to 10. Compare your results with your initial intensity level. If you haven’t reached 0, repeat this process until you do.
Does EFT tapping work?
EFT has been used to effectively treat war veterans and active military with PTSD. In a 2013 study, researchers studied the impact of EFT tapping on veterans with PTSD against those receiving standard care.
Within a month, participants receiving EFT coaching sessions had significantly reduced their psychological stress. In addition, more than half of the EFT test group no longer fit the criteria for PTSD.
There are also some success stories from people with anxiety using EFT tapping as an alternative treatment.
A 2016 review compared the effectiveness of using EFT tapping over standard care options for anxiety symptoms. The study concluded there was a significant decrease in anxiety scores compared to participants receiving other care. However, further research is needed to compare EFT treatment with other cognitive therapy techniques.
The bottom line
EFT tapping is an alternative acupressure therapy treatment used to restore balance to your disrupted energy. It’s been an authorized treatment for war veterans with PTSD, and it’s demonstrated some benefits as a treatment for anxiety, depression, physical pain, and insomnia.
While there are some success stories, researchers are still investigating its effectiveness on other disorders and illnesses. Continue to seek traditional treatment options. However, if you decide to pursue this alternative therapy, consult with your doctor first to reduce the likelihood of injury or worsening symptoms.
Humans are always looking for better ways to relieve stress. Medications may work, but they have side effects. Many people seek alternative solutions, such as EFT tapping. EFT stands for Emotional Freedom Techniques, and users say that this simple technique helps them feel better quickly.
EFT tapping has roots in the 1970s when several doctors began stimulating acupressure points to help their patients deal with stress, fear, and phobias. One of them, patented by Dr. Roger Callahan, is called Thought Field Therapy. Later Gary Craig simplified the process and made it available to the public under the EFT name.
The Philosophy Behind Tapping
Disciplines such as yoga, massage, tai chi, and acupuncture rely on a body-mind connection, and evidence shows that these interventions can relieve stress, depression, anxiety, and other psychological disorders. EFT tapping falls into the category of body-centered therapies.
Tapping draws on the ancient Chinese practice of acupuncture, which teaches that the body’s energy travels along specific pathways. Certain points on these pathways are stimulated to improve the flow of energy. The stimulation is done by inserting very thin needles (acupuncture) or by applying pressure ( acupressure).
Studies show that acupuncture is effective for some conditions. Some scientists believe that it works because it stimulates the central nervous system and causes the body to release helpful chemicals. EFT tapping stimulates acupoints by touch rather than by the use of needles, making it similar to acupressure.
How Is EFT Tapping Performed?
If you want to use EFT tapping, you can perform your own tapping sequences or you can work with a practitioner. EFT tapping is easy to use as a self-help technique because you can do it any time you feel the need. A practitioner can provide in-depth help if needed.
EFT tapping sessions follow a set sequence:
- Begin by stating what is on your mind and rating your distress on a scale of 0 to 10
- Speak your “set-up statement,” which identifies the issue and includes a statement of self-acceptance
- Begin the tapping sequence, using your fingers to tap on the specified sites
- As you tap, use a reminder phrase to stay focused on your problem area
- At the end of the sequence, rate your distress
- Continue the process until your distress rating is very low
Tapping procedures can differ slightly, but most use these locations: the heel of the hand, three locations around the eye, the area below the nose, the area below the lips, the collarbone, the underarm, and the top of the head. From seven to nine taps are delivered on each spot.
Emotional freedom technique (EFT), which people often refer to as EFT tapping, is an alternative therapy for anxiety, post-traumatic stress disorder (PTSD), and some other conditions.
According to the developer of EFT, Gary Craig, tapping on different parts of the body helps balance energy and reduce physical and emotional pain. People can see an EFT practitioner for treatment or treat themselves using this technique.
There have been relatively few studies on EFT, but the body of research has grown in recent years.
In this article, we discuss the theory and research behind EFT and explain how to practice this tapping technique at home.
What is EFT and who uses it?
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EFT tapping may benefit those with anxiety, depression, and chronic pain.
EFT, also known as tapping or psychological acupressure, first came to prominence in the 1990s when developer Gary Craig published information about the therapy on his website.
It involves tapping specific points on the body, primarily on the head and the face, in a particular sequence. While doing this, the person focuses on the issue that they wish to treat.
According to EFT International, the technique can be helpful for people with:
- anxiety
- depression
- chronic pain
- stress
- weight loss issues
- other problems
How does it work?
As with acupuncture and acupressure, tapping involves the body’s energy meridian points, which are a concept in Chinese medicine. Proponents believe them to be areas of the body through which energy flows.
In this theory, blocks or imbalances in the flow of energy lead to ill health. According to EFT advocates, tapping on these meridian points with the fingertips restores the balance of energy to resolve physical and emotional issues.
It can also work in a similar way to mindfulness, as it can draw a person’s attention to their body and breathing. It may serve as a mental distraction from the issues that are causing anxiety or stress.
How to do EFT tapping
People often use EFT tapping when they are feeling anxious or stressed or when they have a specific issue that they would like to resolve. However, it may also be beneficial for a person before an event that they expect to cause stress or anxiety.
To use EFT tapping, follow these five steps:
1. Identify the issue
During this step, the person thinks about the problem that they wish to resolve. They should only choose one issue to focus on at a time.
2. Test the initial intensity
A person should rank the intensity of the issue on a scale of 0–10, with 10 being the worst the issue has ever been. This ranking system allows the person to assess the effectiveness of the tapping at the end of the treatment.
3. The setup
Before beginning each round of tapping, the person should decide on a simple reminder phrase to repeat while tapping the karate chop point. This point is at the center of the fleshy part of the outer hand.
The reminder phrase should acknowledge the issue and convey self-acceptance in spite of it. For example, a person might choose to say:
“Even though I have [issue], I deeply and completely accept myself.”
4. The sequence
During this step, the individual taps on specific points on the body while repeating the phrase that they have chosen. If a practitioner is performing the treatment, they will carry out the tapping.
The tapping points, in sequence, are as follows:
- top of the head (TOH) — directly in the center of the top of the head
- beginning of the eyebrow (EB) — the beginning of the brow, just above and to the side of the nose
- side of the eye (SE) — on the bone at the outside corner of the eye
- under the eye (UE) — on the bone under the eye, approximately 1 inch (in) below the pupil
- under the nose (UN) — the point between the nose and upper lip
- chin point (CH) — halfway between the underside of the lower lip and the bottom of the chin
- beginning of the collarbone (CB) — the point where the breastbone (sternum), collarbone, and first rib intersect
- under the arm (UA) — at the side of the body, approximately 4 in below the armpit
When tapping, use two or more fingertips and repeat the tap approximately five times on each point.
While some points — for example, the EB, SE, and UE — have a “twin point” on the other side of the body, it is only necessary to tap on one side. However, individuals can tap these points on both sides if both of their hands are free.
5. Test the intensity again
Again, rank the intensity of the issue on a scale of 0–10. Ideally, this will have improved. Repeat the process until the intensity reaches 0 or plateaus.
What does the research say?
Several recent studies suggest that EFT may be effective for some conditions, such as anxiety and PTSD.
However, the research to date is limited, and some of the studies are very small. One criticism is that some of the earlier studies have flaws in their scientific methods, which can make the results unreliable.
Therefore, more research is necessary before researchers can draw definitive conclusions on the effectiveness of EFT.
In the following sections, we look at the current scientific evidence to support the effectiveness of EFT for anxiety, depression, and PTSD.
EFT for anxiety
The bulk of the research on EFT relates to the treatment of anxiety.
A 2016 review of 14 studies on EFT reports that people who used tapping experienced a significant decrease in anxiety. However, the author recommends further studies to compare EFT with standard treatments, such as cognitive behavioral therapy (CBT).
A randomized, controlled trial from the same year did compare the effectiveness of EFT and CBT in the treatment of people with both anxiety and depression.
The pilot study involved 10 people who took part in an 8-week program of either CBT or EFT. According to the results, both treatments significantly reduced symptoms of depression and led to improvements in anxiety.
More recently, a 2019 study involving 203 individuals tested the physical reactions and psychological symptoms of people attending EFT workshops. The majority of people that took part were women over the age of 50 years.
The researchers reported that participants experienced significant reductions in anxiety, depression, and PTSD symptoms, as well as in pain levels and cravings. They also reported improvements in happiness.
Physical measures in a subset of participants showed improvements in heart rate, blood pressure, and levels of the stress hormone cortisol.
In other research, students with anxiety reported that EFT helped them feel calmer and more relaxed.
EFT for depression
In addition to the studies that evaluate EFT on people with both anxiety and depression, other research focuses on EFT for those with depression alone.
A 2012 study involving 30 students with moderate-to-severe depression reported that those who received four group sessions of EFT treatment had significantly less depression than those in the control group, who received no treatment.
According to the researchers, these findings indicated that EFT might be useful as a brief, cost effective, and successful treatment.
A 2016 review of 20 studies reported that EFT was highly effective in reducing the symptoms of depression. The findings suggested that EFT was equal to or better than other standard treatments for depression.
EFT for PTSD
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EFT tapping may reduce the symptoms of PTSD.
Military personnel who experience PTSD may benefit from EFT, according to some studies.
In a 2013 study, 30 veterans who received EFT treatment along with standard care had significantly less psychological distress and PTSD symptoms than those who were on a waiting list for treatment.
In addition, after three and six sessions, 60.0% and 85.7% of these participants respectively no longer met the PTSD clinical criteria. At 6 months after the treatment, 79.5% of participants did not fit the criteria, which the researchers said indicated the long term benefits of EFT.
In a 2017 survey of EFT practitioners, most (63%) reported that EFT could resolve even complex PTSD in 10 sessions or fewer. Almost 90% of respondents stated that less than 10% of their clients make little or no progress.
However, it is important to note that these findings are self-reported by people who practice EFT. In addition, practitioners often combine EFT with other approaches, including cognitive therapy, which may play a role in the treatment’s success.
Summary
EFT tapping is an alternative treatment for certain emotional and physical conditions. Some research indicates that it may be effective for anxiety, depression, and PTSD, although more investigation is necessary.
While self-treatment with tapping may help some people feel better, it is also important to seek professional help for physical pain or emotional issues. Anyone considering using EFT should speak to their doctor first.
