Are you curious about a unique method for managing anxiety? Emotional freedom techniques (EFT), also known as tapping therapy, might be right for you. You can use this method to reduce your anxiety alongside other treatments, such as talking therapies or medication. In this article, we’ll take a deep dive into what EFT tapping is all about, exploring its origins and assessing whether it’s an effective way to ease anxiety.
What Is Tapping for Anxiety? Understanding EFT
EFT tapping is a type of therapy that’s sometimes used to treat anxiety. It combines elements of traditional Chinese medicine with modern psychology. In basic terms, it involves tapping on specific meridian points on the body while focusing on negative emotions or distressing thoughts. This process is believed to help balance the body’s energy and release emotional blockages, leading to a sense of calm and relief.
EFT first emerged in the 1990s, inspired by Dr. Roger Callahan’s thought field therapy (TFT). It was developed by Gary Craig, a Stanford graduate and personal performance coach. Introduced through workshops and training programs, EFT gained popularity among therapists, coaches and individuals seeking alternative emotional healing methods. Today, its practicality and accessibility make it widely used for anxiety, trauma, phobias and stress.
Potential Benefits of EFT
While research on EFT’s effectiveness is ongoing, many practitioners and individuals report positive outcomes, particularly in managing anxiety symptoms. The theory behind tapping therapy is that by balancing the body’s energy system, EFT may help reduce feelings of stress, worry and overwhelm. Some even find it enhances feelings of relaxation and promotes emotional well-being.
The way EFT tapping works is similar to acupuncture. An acupuncturist uses needles to apply pressure to particular points on the body, but tapping therapy involves stimulating those points yourself by tapping on them with your fingers. One of the big advantages of tapping therapy is that you can do it yourself at home once you’ve learned the techniques involved.
The research into EFT tapping and anxiety is fascinating. However, authors have concluded that more research is needed before they can recommend EFT over other established treatments for anxiety. Therefore, it’s always worth speaking to a professional to ensure you have access to the full range of treatment options for your anxiety.
A study published in the Journal of Evidence-Based Integrative Medicine in 2019 examined the effects of EFT on a variety of psychological symptoms. The results indicated significant reductions in anxiety, depression and PTSD symptoms following an intervention with EFT tapping therapy. People also reported feeling happier after the treatment. These findings suggest that tapping therapy has potential as a self-help tool for managing stress and promoting overall mental well-being.
Many studies have shown that EFT can reduce the symptoms of anxiety, but it’s been unclear how exactly the effect has been achieved. In 2022, a clinical trial published in Complementary Therapies in Clinical Practice used functional magnetic resonance imaging (fMRI) to show changes in brain activity as a result of tapping therapy. People taking part in the study reported an average decrease of 37.1% in their levels of anxiety, which is quite significant.
Getting Started With EFT
Ready to give EFT a try? One of the advantages of this therapy is that you can safely give it a go yourself at home because it’s noninvasive and low-risk. Here are some tips to get you started:
- Learn the basics. Familiarize yourself with the tapping points and the EFT process. Plenty of resources are available online, including videos and tutorials, to guide you through the technique.
- Set intentions. Before you begin tapping, identify the specific anxiety or issue you want to address. This could be a particular situation, thought pattern or emotion that’s been causing you distress.
- Establish a phrase. Before you start tapping, come up with a phrase that summarizes the problem you’re working on and the goal you’re working toward. For example, “Despite my fear of X, I accept myself completely.”
- Locate the meridian points. EFT tapping techniques mostly focus on the following nine meridian points: the top of the head, the eyebrow, the side of the eye, under the eye, under the nose, the chin, the collarbone, under the arm and the side of the hand.
- Tap and focus. Move through the meridian points in the order given above, starting with the side of the hand and gradually moving down through the body. Tap each one seven times while reciting the phrase you established in the last step three times. As you tap on each meridian point, gently focus on the issue at hand. Acknowledge any feelings or sensations that arise without judgment, and allow yourself to release any tension or negativity.
- Repeat as needed. EFT is a flexible technique that can be tailored to your individual needs. You can repeat the tapping sequence multiple times or as often as necessary to experience relief.
Is EFT Tapping Right for You?
Remember, EFT is just one tool for managing anxiety. It’s essential to explore what works best for you and to seek professional guidance if needed. You might find you also need other therapies alongside EFT to get full relief from your anxiety. Many people find cognitive behavioral therapy (CBT) useful, while others work with a person-centered therapist to find a holistic solution. Some people also need medication to reduce the feelings of anxiety. Everyone is different, so it’s important to find the therapy or combination of therapies that works for you as an individual.
Are you ready to tap into a new approach to anxiety relief? Give EFT a try and discover its potential to bring calm and balance to your life. You can also contact Sun Health Center to explore your options for tackling anxiety and finding lasting relief. Get in touch today so we can support you!
