Emotional Freedom Technique (EFT), AKA Tapping

EFT Emotional Freedom Technique

Emotional Freedom Technique, also known as psychological acupressure, has been a profoundly helpful technique in my life.  It has been recently popularised by Prince Harry who admitted to finding a form of this technique helpful for his psychological health.   I especially like the way that EFT helps to interrupt the racing thoughts or monkey mind that can plague us humans.  With an ever increasing incidence of anxiety, depression and stress, particularly post the covid era, strategies to help us cope are ever more necessary.  Stress, anxiety and depression management are a passion of mine and this is the first in a series of articles covering tips and tricks to manage these states.

EFT type techniques were first used in the 1970s by doctors who stimulated acupressure points to help reduce patients’ phobias, stress, and fear.  Thought Field Therapy, patented by Dr. Roger Callahan, was the first formal inception of tapping with Gary Craig simplifying the technique, calling it EFT, and making it widely available to the public on his EFT international website.  In addition to helping reduce anxiety, depression, and stress, EFT can also help with pain, weight loss, addictions, and PTSD.  EFT can also be used before an event that is anticipated to be stressful.

As this website states the technique ‘involves tapping with fingertips on acupuncture points on the hands, face and body while giving focused attention to uncomfortable thoughts and feelings’.  One of the reasons I like EFT is that it is, quick and easy to do (i.e. it can be done in around 1 minute), painless, inexpensive and not associated with side effects.

The theory behind EFT is similar to that of acupuncture and acupressure, with tapping certain body points thought to improve the flow of energy through the body’s energy meridian points (a concept in Chinese medicine). It also can work in a similar way to breath awareness or mindfulness, focusing our attention on our breathing.

EFT Technique

Whilst an in depth discussion of how to perform the technique is beyond the scope of this article, in a nutshell an EFT tapping session follows a sequence.  This sequence can vary slightly but the official EFT technique can be found here and involves the following:

  1. Identify the distressing issue and rating the level of distress on a scale of 0 to 10 (to compare with the post EFT score)
  2. Decide on your “set-up statement,” which names the issue and conveys self-acceptance despite it. For example, the statement could be:
    • “Even though I have [issue], I deeply and completely love and accept myself.”
  3. Tap through the sequence of acupressure points as per the manual in the link above, using two of your fingers
  4. As you tap, use reminder phrases as per the manual suggestions
  5. Once finished with the sequence, rate your distress again on a scale of 0 to 10
  6. This process ideally would be continued until the rating is lower than 5

There is a wee caveat if you are considering performing EFT.  Whilst this technique can be learned from online resources, e.g. the EFT international website, it is best to learn from a trained practitioner.  In addition, if you are suffering with any of the conditions mentioned in this article, particularly anxiety and depression, please seek the advice of a healthcare professional or the following organisations:

  • After-hours medical services (including 111)
  • Lifeline:0800 543 354 (available 24/7)
  • Suicide Crisis Helpline: 0508 828 865 (0508 TAUTOKO) (available 24/7)
  • Need to talk? Free call or text 1737 (available 24/7)
  • Rural Support Trust: 0800 787 254
  • Whatsup: 0800 942 8787 (Monday-Friday, 1-10pm. Saturday-Sunday, 3-10pm)
  • Depression helpline: 0800 111 757 (24/7)
  • Samaritans: 0800 726 666

See more Health Helpline articles here.

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