Emotional Freedom Technique (EFT), commonly known as “Tapping,” is an increasingly popular alternative therapy that has gained significant attention for its ability to alleviate anxiety, stress, and chronic pain. Often described as a fusion between ancient Chinese acupressure and modern psychology, EFT involves tapping on specific points on the body while focusing on a problem or emotion. This simple technique has shown promising results, making it a powerful tool for individuals looking for relief from emotional and physical discomfort without the use of medication.
In this blog post, we will explore what EFT is, how it works, its scientific basis, and how it can be applied specifically to help with anxiety and pain.
What is Emotional Freedom
Technique?
Emotional Freedom Technique (EFT) was developed in the 1990s by Gary Craig, a Stanford-trained engineer and personal performance coach. Craig built upon the work of Roger Callahan, a psychologist who had been using a technique called Thought Field Therapy (TFT). TFT involved tapping on specific meridian points in the body to relieve various emotional and psychological problems. Craig simplified Callahan’s complex procedures, making EFT easier for people to learn and apply.
EFT combines tapping on meridian points—derived from acupuncture, a traditional Chinese medicine practice—with psychological intervention. Practitioners believe that emotional distress or pain is linked to blockages or imbalances in the body’s energy flow, which can be resolved by physically tapping on key points while focusing on specific emotional or physical issues.
These meridian points correspond to various energy pathways in the body, similar to those used in acupuncture and acupressure. By stimulating these points through tapping, EFT aims to restore balance in the energy system, which can help to release negative emotions, reduce anxiety, and alleviate pain.
The Basic Process of EFT
The EFT process is fairly simple, which makes it an accessible technique for anyone to learn. The most common steps involved in EFT include:
- Identify the issue: First, the person must identify the issue they want to work on. This could be an emotional problem (like anxiety, fear, or sadness) or a physical one (such as pain, stiffness, or discomfort).
- Set a reminder phrase: After identifying the issue, the individual creates a simple reminder phrase that describes the problem. For example, “Even though I feel anxious about this presentation, I deeply and completely accept myself.” This phrase serves as a way to keep the issue in focus while tapping.
- Establish an intensity level: Before tapping, the person rates the intensity of the problem on a scale of 0 to 10, where 10 is the most intense. This serves as a baseline to measure progress.
- The Setup: The setup phase involves repeating the reminder phrase while tapping on the “karate chop” point (the outer edge of the hand). This helps to “set up” the body for the tapping process by reinforcing self-acceptance despite the problem.
- The Sequence: The individual then taps on a series of meridian points while repeating a simplified version of the reminder phrase. These points typically include:
- The top of the head
- The beginning of the eyebrow
- The side of the eye
- Under the eye
- Under the nose
- The chin
- The collarbone
- Under the arm
- Reassess intensity: After completing one or more rounds of tapping, the individual rates the intensity of the issue again to see if it has decreased. If the intensity remains high, the process can be repeated.
This simple, structured process allows individuals to release trapped emotional or physical energy by addressing it directly while tapping on energy points that help restore balance.
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How EFT Works: The Science Behind It
Although EFT has been considered a form of energy psychology, its effectiveness is increasingly supported by scientific research. Numerous studies have examined how EFT influences the body and brain, particularly in relation to anxiety and pain.
The Role of the Amygdala and Stress Response
One of the most widely accepted explanations for how EFT works involves its impact on the amygdala, the part of the brain responsible for the body’s “fight or flight” response. The amygdala is activated when we feel threatened, stressed, or anxious, leading to a surge of stress hormones like cortisol. While this response is necessary in life-threatening situations, chronic activation of the stress response system can contribute to ongoing anxiety, emotional distress, and even physical pain.
Research suggests that EFT helps to calm the amygdala and reduce the body’s stress response. Tapping on acupressure points while focusing on negative emotions sends calming signals to the brain, essentially reprogramming the body’s reaction to those emotions. As the body’s stress response is reduced, so too are symptoms of anxiety and pain.
EFT’s Impact on Cortisol Levels
Several studies have shown that EFT can significantly lower cortisol levels in the body. Cortisol, often called the “stress hormone,” is produced in response to stress, and high levels of cortisol are linked to a variety of negative health outcomes, including anxiety, depression, weight gain, and chronic pain.
In a 2012 study published in the Journal of Nervous and Mental Disease, researchers found that participants who received EFT sessions showed significantly lower levels of cortisol after the treatment compared to participants who received traditional talk therapy or no treatment at all. Lower cortisol levels correlate with reduced stress, anxiety, and improved overall well-being.
Neuroplasticity and EFT
Another important concept linked to EFT is neuroplasticity, which refers to the brain’s ability to change and adapt in response to new experiences. EFT can help “rewire” the brain by creating new neural pathways that associate previously distressing experiences or emotions with a sense of calm. Over time, repeated use of EFT can help individuals develop healthier emotional and physical responses to stressors.
EFT for Anxiety and Stress
Anxiety disorders are some of the most common mental health conditions worldwide. While there are various treatments available, including cognitive behavioral therapy (CBT), medication, and mindfulness practices, EFT is emerging as a highly effective complementary therapy for anxiety relief.
Research has shown that EFT can produce substantial reductions in anxiety symptoms, often in a relatively short amount of time. In a 2016 meta-analysis published in the Journal of Nervous and Mental Disease, EFT was found to be significantly more effective at reducing anxiety than both placebo and traditional talk therapy. Participants who used EFT experienced immediate anxiety relief, and many reported long-term benefits after the sessions were complete.
How EFT Reduces Anxiety
EFT works on anxiety by addressing both the emotional and physiological aspects of the disorder. The tapping process helps to reprogram the brain’s response to anxiety-inducing situations, reducing the physical symptoms of anxiety, such as a racing heart, shallow breathing, or muscle tension.
At the same time, the cognitive aspect of EFT—where individuals focus on their fears, worries, or triggers—helps them to confront their anxieties head-on rather than suppressing or avoiding them. This combination of physical tapping and mental focus creates a powerful therapeutic tool that can quickly reduce anxiety levels.
Many people who use EFT for anxiety report that it helps them to feel calmer, more in control, and less overwhelmed by their thoughts and emotions.
EFT for Pain Management
Chronic pain can be debilitating, both physically and emotionally. While painkillers and other medications are often used to manage pain, they come with potential side effects and the risk of dependency. EFT has emerged as a promising alternative for those looking to manage or reduce chronic pain in a natural, non-invasive way.
How EFT Relieves Pain
One of the most fascinating aspects of EFT is its ability to help reduce physical pain. The connection between emotional stress and physical pain is well-documented; emotional trauma or unresolved stress can manifest as pain in the body, such as tension headaches, back pain, or fibromyalgia.
By addressing the emotional components of pain—such as frustration, anger, or sadness—EFT helps to reduce the psychological stress that can exacerbate physical discomfort. Furthermore, EFT’s ability to lower cortisol and reduce the stress response allows the body to relax, which can promote healing and reduce pain levels.
In a 2013 study published in Energy Psychology: Theory, Research, and Treatment, researchers found that EFT significantly reduced pain intensity and improved pain-related emotional distress in participants suffering from chronic pain. Many participants reported a significant reduction in both the physical sensations of pain and the emotional suffering associated with it.
Combining EFT with Other Pain Management Techniques
EFT is not intended to replace traditional pain management methods, but it can be used as a complementary tool to enhance their effectiveness. Some individuals find that using EFT alongside physical therapy, meditation, or medication helps them achieve better results in managing their pain.
How to Use EFT for Anxiety and Pain: A Practical Guide
If you’re interested in trying EFT for anxiety or pain, the good news is that it’s easy to learn and practice on your own. Here’s a simple guide to help you get started:
Step-by-Step EFT Process for Anxiety
- Identify the source of anxiety: What is causing your anxiety? Be as specific as possible. For example, “I’m anxious about my upcoming job interview.”
- Rate the intensity: On a scale from 0 to 10, rate the level of your anxiety.
- Create a setup phrase: Using your identified issue, create a phrase like, “Even though I feel anxious about the job interview, I deeply and completely accept myself.”
- Begin tapping: Start tapping on the karate chop point while repeating your setup phrase three times.
- Tap on the sequence points: Move through the tapping sequence, saying a shortened version of your setup phrase, like “This anxiety about the job interview.”
- Reassess your anxiety level: After one or two rounds of tapping, reassess your anxiety. Repeat as necessary until your anxiety level has dropped.
EFT Process for Pain
- Identify the pain: Focus on the physical sensation of the pain. Where is it located? What does it feel like?
- Rate the pain intensity: On a scale of 0 to 10, rate the intensity of the pain.
- Create a setup phrase: For example, “Even though I have this pain in my lower back, I deeply and completely accept myself.”
- Begin tapping: Start tapping on the karate chop point while repeating your setup phrase three times.
- Tap on the sequence points: Tap on the remaining points, saying a shortened version like, “This lower back pain.”
- Reassess your pain level: Check to see if the intensity of the pain has decreased and repeat as necessary.
Conclusion
Emotional Freedom Technique, or Tapping, offers a simple, effective, and non-invasive way to manage both emotional and physical discomfort. By tapping on specific acupressure points while focusing on negative emotions or pain, EFT helps to restore balance in the body’s energy system, reduce the stress response, and alleviate symptoms of anxiety and pain. Although more research is needed to fully understand the mechanisms behind EFT, the growing body of scientific evidence supports its use as a powerful tool for emotional and physical healing. Whether you’re struggling with anxiety, chronic pain, or simply want to enhance your emotional well-being, EFT may offer the relief and emotional freedom you’ve been searching for.
