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

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What Kind of Tears are Effective?

There are several types of tears when we talk about tears. For one, there is the basic functional tear called the basal tears. These are tears that are constantly released to keep the eyes from drying up. The second type is reactive tears. These tears are produced when the eye is stimulated through dust getting into the eye, or when we cut onions. Finally, emotional tears. These tears are considered to be effective in relieving stress.
Note that reactive tears from cutting onions don’t help with stress-relief because it doesn’t accompany any emotion.

Why is Crying Good for Us?

Emotional tears are released in large quantities through the tear glands when a person feels deeply moved. Our autonomic nervous system has both sympathetic and parasympathetic nerves, and it’s generally believed that a sympathetic-dominant state promotes tension and stress, while a parasympathetic-dominant state allows the brain to relax. Tearful responses are triggered when our minds are stimulated through emotions of sadness, frustration, or feeling deeply moved. Shedding these emotional tears relaxes the sympathetic nervous system, instantly creating a state of parasympathetic dominance.

In general, we should cope with stress through mental and physical resting, so that our parasympathetic nervous system gradually switches into a dominant state for natural relaxation. To effectively do this, it usually requires meditation and self-reflect or the use of methods that help switch mind states like aromatherapy. In comparison, our tears can effectively switch the nervous system into a parasympathetic-dominant state in an instant. Our tears can instantly reset any stress that the mind is carrying.

How to Hold Proactive Cry Sessions

The stress-relieving effects of crying have attracted a lot of attention in recent years, especially in Japan. A new activity called “Rui-katsu” (literally “tear activity”) is emerging where people are encouraged to shed tears together to manage their mental wellbeing. Rui-katsu group cry sessions are held across the country gathering people under various stresses. They watch emotional movies and talk about sad stories with each other to trigger tears.

Of course, there’s no need to attend a public cry session event in order to shed stress-relieving tears. Below we’ll share tips on how to cry and stress relief at the comfort of your home.

Sympathize Through Stories

Stress-relief can be more effective when we cry and sympathize with compassion for what others are going through – like when we invest in a movie character or story plot. This is supposed to be better than crying for our own negative experiences and emotions of anger or sadness. Events that are not directly related to us doesn’t require any difficult action from our side to resolve the situation. This is why we feel more refreshed and exhilarated after shedding tears for others because, in the end, the character’s problem is not ours to solve. Try to hold a self-cry session through the power of tear-jerker movies!

Find What Triggers The Tears

People who generally lack opportunities for tears may find it difficult to cry through typical movies that strike our heartstrings. Some people are easily moved by sports games, while others are easily moved by the innocence of animals or children. Knowing what moves your heart and what stimulates a natural tear flow is essential in crying more efficiently, and holding personal cry sessions.

Create an Environment to Focus on Crying

If crying in front of others or holding cry sessions aren’t your thing, create an environment where you feel safe to cry alone without concern. Prepare tissues and handkerchiefs or have a cushion or stuffed animal to hold onto. It may be difficult to concentrate on a movie or TV series when our body is tired and deprived of sleep. When we engage in cry sessions, we want to make sure that we’re ready in terms of physical condition and environment so we can concentrate.

Wash Away Stress Through Tears

People today are under a lot of daily stress due to complex relationships and social anxiety. If we are exposed to excessive stress and do not have a way to relieve it, the accumulated stress may eventually lead to serious mental conditions such as depression. It’s beneficial to occasionally return to our childhood state of mind and just wash away our sorrows through crying.

Image: Unsplash
References:
Arita, H. (2007). Rui-Katsu and Stress Relief. Folia Pharmacologica Japonica, 129(2), 99~103. doi: 10.1254/fpj.129.99

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