What is EFT Tapping?
EFT tapping, also known as Emotional Freedom Techniques, is an alternative therapy that involves tapping on specific meridian points on the body while focusing mentally on a problem or negative emotion. Practitioners believe tapping can restore balance to the body’s energy system and treat a range of physical and psychological issues.
The Origins of EFT
EFT was first developed in the 1990s by Stanford engineer Gary Craig, who built on earlier energy psychology therapies like Thought Field Therapy. Craig developed a simplified tapping regimen focusing on acupressure points used in acupuncture and traditional Chinese medicine.
According to ancient Chinese medical theory, energy circulates throughout the body along meridians or pathways. Tapping on these meridian points is believed to clear blockages in the energy system and promote healing.
How EFT Tapping Works
An EFT tapping session involves tapping on specific points on the face, upper body, and hands while focusing mentally on an issue you wish to treat. The tapping is done with the fingertips in a steady rhythm.
Here are the main components of EFT tapping:
- Focusing on the problem - You name the emotion, event, fear, trauma, or physical issue you wish to address.
- Tapping specific meridian points - Using two fingers, you tap on designated EFT points while tuning into the problem.
- Verbal affirmations - You repeat phrases like “I accept myself deeply and completely.”
- Assessing emotional intensity - You rate your level of emotional distress or physical pain throughout the session.
- Repeating the process - Tapping sequences are repeated until your self-assessed intensity level decreases.
A full EFT tapping session takes about 15-30 minutes and covers all the prescribed tapping points multiple times while verbally affirming self-acceptance.
EFT Tapping Points
EFT tapping involves lightly tapping the following meridian endpoints on the head, face, torso, and hands:
- Top of the head (crown)
- Eyebrow (beginning near nose)
- Side of the eye
- Under the eye
- Under the nose
- Chin
- Collarbone
- Under the arm
- Top of the head
- Karate chop point (side of hand)
As you tap each point, you vocalize an affirmation tuned into your problem, such as “I completely accept myself.” Most practitioners tap about 5-7 times per point.
What Conditions Can EFT Treat?
EFT tapping aims to treat the emotional roots and energic imbalances behind both psychological and physical conditions. Proponents claim EFT can help with:
- Anxiety
- Depression
- PTSD
- Phobias
- Trauma
- Addictions
- Craving
- Physical pain
- Headaches
- Insomnia
- Weight issues
- Gastrointestinal problems
It is also used by life coaches and therapists as a tool for personal development and setting goals. However, more research is still needed on EFT’s efficacy for treating specific conditions.
Does Science Support EFT Tapping?
EFT tapping stems from concepts about energy meridians used in acupuncture and acupressure. Some preliminary studies show tapping may offer certain benefits, but more research is needed.
Possible Mechanisms
There are several theories on how EFT tapping might work:
- Acupressure - Stimulating nerve endings in the skin may send signals to the brain to alter the processing of emotions.
- Mindfulness - Focusing attention on the present moment can reduce anxiety.
- Exposure therapy - Tuning into traumatic memories or fears while relaxing may desensitize people to these stressors.
- Self-acceptance - Positive affirmations may improve self-esteem and emotional resilience.
Evidence on Efficacy
Small studies show EFT tapping may offer some benefits, including:
- Reduced test-taking anxiety and increased academic performance in students
- Lower emotional distress and fewer PTSD symptoms in veterans and trauma victims
- Decreased food cravings and greater weight loss maintenance
- Improved pain tolerance and lower pain ratings
- Enhanced sports performance through lowered anxiety
However, many studies contain design flaws and biases that make results unreliable. High quality studies comparing EFT to standard treatments are still lacking.
Is EFT Scientifically Proven?
While small studies show potential benefits, there is not yet solid scientific evidence that EFT tapping works as described for most conditions. Many health professionals remain skeptical of claims about “energy psychology” and consider the field pseudoscientific.
Much more rigorous research is needed to determine if EFT tapping has unique therapeutic effects beyond a placebo response. But it shows promise as a complementary therapy for some when combined with mainstream treatments.
Tips for Maximizing EFT Success
If you wish to experiment with EFT tapping, keep these tips in mind to get the most out of it:
Find a Qualified Practitioner
Consider working with an experienced EFT therapist, at least initially. Therapists can ensure you tap on points accurately and tailor sessions to your needs.
Combine with Other Therapies
Use EFT as a complement to traditional psychotherapy, medications, or medical care. Tapping should not replace doctor-recommended treatments.
Be Specific
Name your negative emotion or problem specifically, like “this anger about my boss” or “tension in my neck.” Avoid vague tapping about general issues.
Focus Intently While Tapping
Tuning into sensations at the tapping points can deepen the effects. Maintain focus and mindfulness throughout the session.
Persist Through Discomfort
Distressing emotions or memories may surface while tapping. Stay with the feeling and keep tapping until it dissipates.
Drink Water After
Hydrate well after an EFT session to help flush out emotional toxins released.
Try Different Affirmations
If a phrase you repeat does not resonate, experiment with alternatives that feel powerful.
Use EFT Daily
Tap regularly even when not dealing with an intense issue. Fans claim it can have cumulative stress-relieving effects.
Pros and Cons of EFT
EFT tapping may offer certain advantages, but also has limitations to consider.
Potential Benefits
- Drug-free approach
- No significant side effects
- Easy to learn
- Can be done alone at home
- Promotes self-care and emotional awareness
Potential Drawbacks
- Limited scientific evidence it works
- Requires belief in “energy psychology” ideas
- May exacerbate problems if used improperly
- Not regulated for licensing or training
- Does not address root emotional/health issues
Overall, EFT shows promise for some as a complementary self-help technique, but is not a substitute for professional mental health treatment or medical care.
Is EFT Right for You?
As an alternative therapy, EFT tapping is not for everyone. Consider if EFT may be helpful based on factors like:
- Your openness to alternative therapies - EFT requires trusting unconventional ideas about “energy medicine.”
- Your health needs - EFT aims to treat anxiety, trauma, cravings, pain and other conditions research shows it may help.
- Your comfort expressing emotions - Releasing feelings is part of EFT tapping.
- Your self-motivation - Practicing EFT consistently maximizes potential benefits.
- Advice from trusted health providers - Discuss trying EFT with your doctor or therapist.
While still considered experimental, EFT tapping is reasonably safe for most. It may provide emotional and physical relief when used carefully along with professional treatment. But the science is still inconclusive, so approach with realistic expectations.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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