What Is EFT Tapping?

Emotional Freedom Technique (EFT) is a form of mental health intervention that draws from theories such as acupuncture, neuro-linguistic programming (NLP), energy psychology, and Thought Field Therapy (TFT). It’s popularly known as “EFT Tapping” and was developed by Gary Craig, a Stanford engineering graduate who claims to be neither a psychologist nor a licensed therapist.

EFT techniques involve tapping specific acupressure points on the body, primarily on the head and the face, in a particular sequence. The person focuses on the issue that they wish to treat while using these tapping techniques.

EFT Tapping is commonly used to treat or help with the following:

• Anxiety
• Depression
• Insomnia
• Physical Pain
• Post Traumatic Stress Disorder (PTSD)
• Phobias
• Stress
• Weight Loss

Many people used to disregard the technique as the origin and effects are seemingly controversial, but as more recent research suggests, EFT tapping can be extremely helpful in coping with our emotional struggles. We’ll explain the science of EFT below for the skeptics!

Is EFT Tapping Scientifically Proven?

A quick google search will show that EFT tapping can be controversial as some people consider it “pseudo-science.” However, more and more recent research indicates interesting results. More than 100 studies show that clinical EFT does have an impact on a patient’s mental and physical well-being.

A 2019 meta-analysis and review study set to find out whether EFT was an evidence-based practice since there have been dismantling studies that lead to the skepticism of it. When their results were measured under the standards of the American Psychological Association Task Force on Empirically Validated Treatments, EFT was found to be an “evidence-based” practice for anxiety, depression, phobias, and posttraumatic stress disorder (PTSD). Results showed not only psychological but physiological benefits as well.

• Posttraumatic Stress Disorder (PTSD):
  In 2013, researchers studied EFT tapping and it’s effectiveness on veterans with PTSD compared with standard care. Within a month, EFT coaching recipients successfully reduced significant amounts of psychological stress, and more than half of the same group no longer fit the criteria for PTSD.
  
• Anxiety:
  A 2016 review compared EFT tapping and standard care for anxiety symptoms. EFT indicated a significant decrease in anxiety scores compared to other forms of care. Other cases show that EFT can help with public speaking anxiety, and a 2018 Indian study concluded EFT as equally effective as Cognitive Behavioral Therapy (CBT) for anxiety and depression.
  
• Depression:
  Results of a meta-analysis review from 2016 that shows clinical EFT to be highly effective for depression.
  
• Weight Loss and Physical Performance:
  The physical impact of EFT is less studied than the psychological effects, but there are cases of successful weight loss through EFT. Researchers found EFT weight loss treatments to lead to decreased symptoms of depression as well. The significant reduction in cortisol levels after EFT sessions lead to a hypothesis made in 2013 that EFT could improve both depression and obesity through the reduction of cortisol. A 2010 journal also mentions clinical reports and accounts that EFT is practiced in professional and college-level golf, baseball, and American football to increase athletic performances.

How to Try EFT Tapping

STEP 1: Identify Issue and Discomfort Intensity

• Use your device or a piece of paper to write down all of the issues you are experiencing, one by one. Try to separate each issue and don’t clump many into one.
• After all the issues are identified, go down each issue to rate the intensity of discomfort you feel on a scale of 0 – 10 with 0 being the lightest and 10 being the worst. The scale assesses the emotional or physical pain and discomfort you feel.
• Choose one issue that hits the highest number on your intensity scale. This will be your first focal point as we practice the tap sequence. Focusing on only one problem at a time enhances the outcome.

STEP 2: Establish a Phrase

Before starting the tapping sequence, you need to establish a phrase that addresses two goals:

• Acknowledging the issue
• 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 to fit the issue, but it should never involve someone else’s.

An example of a non-effective phrase involving someone else’s problem would be:
・“Even though [Name] is sick and struggling, I deeply and completely accept myself.”

Focus on how the problem makes you feel in order to relieve the distress it causes.
It’s better to address a situation where someone sick is impacting your life, by phrasing:
“Even though I’m sad [Name] is sick, I deeply and completely accept myself.”

A great setup phrase for personal stress would be:
・“Even though I feel stress, I deeply and completely accept myself.”

STEP 3: Tap Specific Points

1. First, take your four fingers (excluding the thumb) and tap the karate chop point on both sides of your hands. As you tap, simultaneously recite your setup phrase 3 times.

2. Using the same four fingers, lightly tap each following point 7 times as you recite your phrase 1 time.

Move down the body points in this ascending order on just one side of the body:

• Top of the head (starting & finishing point) – directly in the center of the top of the head
• Eyebrow – the beginning of the brow, just above and to the side of the nose
• Side of the eye – on the bone at the outside corner of the eye
• Under the eye – on the bone under the eye, approximately 1 inch (in) below the pupil
• Under the nose- the point between the nose and upper lip
• Chin – halfway between the underside of the lower lip and the bottom of the chin
• Beginning of the collarbone – the point where the breastbone (sternum), collarbone, and first rib intersect
• Under the arm – at the side of the body, approximately 4 in below the armpit
• After the underarm, go back to the top of the head to finish your last taps there

If the phrase is too long, you can use reminder shortened phrases. If your setup phrase is, “Even though I feel stress, I deeply and completely accept myself.” your reminder phrase can be, “This stress.” Recite this phrase at each tapping point. Repeat this sequence two or three times.

STEP 4: Retest the Intensity of the Issue

At the end of your tapping sequence, rate your intensity level on a scale from 0 to 10. Compare results with your initial intensity level. If you haven’t reached 0, repeat this process until you feel a difference. It could take multiple attempts for some people to feel the difference. If the intensity level has decreased, you can take another issue from your initial list to work on.

Although tapping can be performed on your own, a qualified EFT practitioner may help you further in learning and understanding tapping techniques for more serious problems.

It’s unbelievable that such simple tapping and phrasing could have such significant impacts on our mental and physical wellbeing. Many schools around the world are starting to implement EFT programs to better equip students with the coping skills to face adolescent challenges and other environmental stressors. No matter how small the problem, taking early care of stress is essential to our wellness. Give EFT tapping a try next time you feel stressed!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image : Unsplash
Reference:

Anthony, K. (2018, September 18). EFT Tapping. Healthline. https://www.healthline.com/health/eft-tapping#research


Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. Journal of Evidence-Based Integrative Medicine, 24, 2515690X1882369. https://doi.org/10.1177/2515690×18823691


Church, D. (2010). The Effect of EFT (Emotional Freedom Techniques) on Athletic Performance: A Randomized Controlled Blind Trial. The Open Sports Sciences Journal, 2(1), 94–99. https://doi.org/10.2174/1875399×00902010094


Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2013). Psychological Trauma Symptom Improvement in Veterans Using Emotional Freedom Techniques. The Journal of Nervous and Mental Disease, 201(2), 153–160. https://doi.org/10.1097/nmd.0b013e31827f6351


Clond, M. (2016). Emotional Freedom Techniques for Anxiety. The Journal of Nervous and Mental Disease, 204(5), 388–395. https://doi.org/10.1097/nmd.0000000000000483


DİNCER, B., ÖZÇELİK, S. K., ÖZER, Z., & BAHÇECİK, N. (2020). Breathing therapy and emotional freedom techniques on public speaking anxiety in XXX nursing students: A randomized controlled study. EXPLORE, . https://doi.org/10.1016/j.explore.2020.11.006


Jasubhai, D. S., & Mukundan, P. C. R. (2018). Cognitive Behavioural Therapy and Emotional Freedom Technique in Reducing Anxiety and Depression in Indian Adults. International Journal of Emergency Mental Health and Human Resilience, 20(2), . https://doi.org/10.4172/1522-4821.1000403


Leonard, J. (2019, September 26). A guide to EFT tapping. Medical News Today. https://www.medicalnewstoday.com/articles/326434


Nelms, J. A., & Castel, L. (2016). A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. EXPLORE, 12(6), 416–426. https://doi.org/10.1016/j.explore.2016.08.001


Stapleton, P., Church, D., Sheldon, T., Porter, B., & Carlopio, C. (2013). Depression Symptoms Improve after Successful Weight Loss with Emotional Freedom Techniques. ISRN Psychiatry, 2013, 1–7. https://doi.org/10.1155/2013/573532

The post Reduce Stress Right Now – EFT Tapping for Emotional Relief appeared first on SELF MIND.

Part 1: What Can Yoga Do For Me?

Psychological Benefits of Yoga

First, let’s talk about the mental health benefits of Yoga. Yoga is primarily known for its effectiveness in reducing stress and promoting relaxation. Multiple studies have looked into the relation of yoga and stress, and it is believed that yoga helps reduce cortisol, which is the main stress hormone in humans. In addition, regularly practicing yoga has also shown to assist with reducing symptoms of anxiety and PTSD. While the exact reason for this is unknown, the combination of meditation and healthy exercise is definitely a powerful way to increase relaxation and improve one’s quality of life.

Furthermore, some studies have shown that regularly practicing yoga can lead to improved sleep quality. One study comparing two groups – one which practices yoga regularly, and a control group – showed that the group practicing yoga were able to fall asleep more easily, and felt more refreshed in the mornings. Another study showed that yoga reduced sleep disturbances, improved quality of sleep, and reduced the need for sleep medication.

Physical Benefits of Yoga

In terms of physical beneifts, the various poses that are utilized in yoga – whether they are simple or more advanced and complicated – mostly incorporate a combination of core strength, flexibility, and balance. Furthermore, maintaining these poses will also contribute to improvements in physical endurance. In this sense, yoga is the one-stop solution for improving your base-level altheticism and physical strengh. In this way, yoga exercises can benefit you in your fitness journey, even as beginners.

Yoga has also been suggested to improve symptoms of chronic pain. Multiple studies have looked into the effects of yoga on patients with chronic physical pain, and have shown that long-term practice of yoga can reduce pain and increase physical functionality. In another cases, yoga has proven useful for patients who suffer from migrains, by reducing headache intensity, frequency, and pain level. Researchers have suggested that this may be due to the fact that yoga stimulates the vagus nerve, which is known to influence migrains.

Yoga V.S. Other Forms of Exercise

Yoga combines body strength, flexibility, core balance, breathing exercises, and meditation, which makes it quite different from other popular forms of exercise or sports. While it might not seem like the most physically enduring of exercises, you would be surprised at how much you lose your breath by the end of an hour-long session. One study compared two groups – one which were instructed to practice yoga, and another which were instructed to practice calisthenics – over the course of a year. After one year, yoga proved to have higher benefits in improving overall flexibility of the body.

While exercise in general is healthy for the mind and body, one key unique factor about yoga is the incorporation of meditation. Various studies have shown that regularly practicing meditation can help to improve quality of life in many areas. One such study examined the effects of mindfulness meditation on depression, anxiety, and stress. The results showed that a 10-week course on mindfulness meditation had positive effects on all three affective states, reducing their severity and intensity in the participants. Distress levels can be reduced by an increased awareness of one’s cognitive and emotional states, and mindfulness meditation helps individuals to accept thoughts, emotions and sensations as they occur, minimizing their influence on sustaining affective disorders.

Yoga combines the positive effects of meditation with the health benefits of physical exercise, which makes it a unique endeavour for anybody who is keen to take part. Your skill level does not matter, beginners can reap the health benefits of yoga just as much as more advanced practitioners. The important thing is keeping with it!

Part 2 will outline a few beginner poses in Yoga and help you get started on your yoga journey!

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