EFT tapping is a method that combines gentle touch with mindful focus. It is quickly rising in popularity due to its simplicity and effectiveness. In this guide, I break down how it works, its benefits, the research backing its effectiveness, and, of course, how to do it.
What is EFT Tapping?
EFT (Emotional Freedom Techniques), commonly known as tapping, is a therapy that combines modern psychology and acupressure to treat physical and emotional ailments. It was developed in the 1990s by Gary Craig, a Stanford engineering graduate specializing in healing and self-improvement. EFT is designed to address negative emotions, reduce stress, and promote both emotional and physical healing. The process involves the individual focusing on a specific issue while using fingertip tapping on end points of the body’s energy meridians to help release emotional blockages.
EFT tapping can be used to treat a variety of issues, including anxiety, depression, physical pain, stress, and even to improve performance in activities. Practitioners of EFT believe that emotional distress or unresolved emotional issues can contribute to physical disease and that by addressing these emotional components, one can experience significant improvements in overall well-being.
How Exactly Does EFT Tapping Work?
EFT Tapping operates through tapping on specific body points linked to energy meridians—the paths through which life energy flows. It’s believed that trauma can disrupt this flow, causing emotional and physical issues.
Tapping while focusing on problems, like fears or pains, may calm the brain, particularly influencing the amygdala, our emotional alarm system. This can reduce stress and fear. Additionally, tapping could alter how we recall and feel about distressing memories, potentially aiding in emotional processing and memory management. This suggests tapping could rewire emotional responses and thoughts for the better, though further research is needed to fully grasp its effects. Practitioners report feeling more at peace, suggesting tapping promotes a shift towards more positive thinking and feeling states.
Why Do We Do EFT Tapping?
Here are some of the key reasons why individuals might choose to engage in EFT Tapping:
Stress Reduction: Tapping on specific points can help calm the nervous system, reducing the stress response and promoting a sense of calm.
Emotional Healing: Tapping helps to process and release emotions and their associated memories, experiences, or thoughts (including trauma, anxiety, fear, and depression).
Pain Management: Some people use EFT to manage physical pain.
Enhancing Performance: Athletes, students, and professionals use EFT to overcome performance anxiety, boost confidence, and improve focus, thereby enhancing their performance in sports, exams, or public speaking.
Promoting Self-Esteem: By addressing negative self-talk and beliefs, EFT can help improve self-esteem and self-acceptance.
Complement to Traditional Therapies: EFT is often used alongside conventional medical treatments and psychotherapy as a complementary approach, providing a holistic method to address issues from multiple angles.
While there is anecdotal evidence and some research studies supporting the benefits of EFT Tapping, it’s important to note that it may not work for everyone. The effectiveness of EFT can vary from person to person, and for serious or persistent health issues, it’s recommended to consult healthcare professionals.
Is EFT Scientifically Proven?
Yes! Below are key findings from research studies that provide an overview of what the science says about EFT:
Anxiety and Depression: A meta-analysis by Clond (2016) found that EFT is effective in reducing anxiety and depression symptoms across a variety of populations and settings. This study suggests that EFT could be a useful tool for managing these conditions.
Source: Clond, M. (2016). Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. The Journal of Nervous and Mental Disease, 204(5), 388–395.
Post-Traumatic Stress Disorder (PTSD): In 2013, a group of researchers demonstrated EFT’s efficacy in significantly reducing PTSD symptoms among veterans. The results were sustained at a 6-month follow-up.
Source: 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: A randomized controlled trial. Journal of Traumatic Stress, 26(1), 28–37.
Stress and Cortisol Reduction: A 2012 study found that EFT significantly reduced cortisol levels and symptoms of psychological distress in participants compared to those who received no treatment or were in the control group.
Source: Church, D., Yount, G., & Brooks, A. J. (2012). The effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. The Journal of Nervous and Mental Disease, 200(10), 891–896.
Chronic Pain: A 2013 review suggested that EFT might be beneficial for people suffering from chronic pain, though the authors also noted the need for more rigorous research in this area.
Source: Boath, E., Stewart, A., & Carryer, A. (2013). Tapping for success: A pilot study to explore if Emotional Freedom Techniques (EFT) can reduce pain and increase self-efficacy in people with chronic pain. Explore, 9(5), 292–298.
Performance and Anxiety: A study published in 2012 indicated EFT could improve athletic performance and reduce athletes’ anxiety levels.
Source: Church, D., & Downs, D. (2012). Sports confidence and critical incident intensity after a brief application of Emotional Freedom Techniques: A pilot study. The Journal of Energy Psychology: Theory, Research, and Treatment, 4(1), 26–40.
These studies represent a portion of the research on EFT and suggest its potential effectiveness in treating various conditions. However, it is important to note that while these findings are encouraging, critics argue that more high-quality, large-scale studies are needed to conclusively determine EFT’s efficacy and mechanisms of action.
What are the 9 Tapping Points?
The Emotional Freedom Technique (EFT) involves tapping on specific points on the body that correspond to meridians in traditional Chinese medicine. Here are the nine primary tapping points used in EFT, listed in the general order in which they are tapped:
- Karate Chop: The side of the hand, on the soft part where you would perform a karate chop.
- Eyebrow: The beginning of the eyebrow.
- Side of the Eye: The bone bordering the outside corner of the eye.
- Under the Eye: The bone under an eye.
- Under the Nose: The point just below the nose and above the upper lip.
- Chin: The area just below your bottom lip and above the chin, known as the chin crease.
- Under the Collarbone: The area 1 inch under the collarbone.
- Under the Arm: On the side of the body, about 4 inches beneath the armpit. It corresponds to the area where a bra strap typically crosses on the ribcage, for those who wear one.
- Top of Head: The crown of your head, which is a central point of energy in many traditions.
These points are tapped sequentially while focusing on and verbalizing the issue at hand. This process is thought to promote emotional and physical healing by balancing the energy system of the body.
Image Source: The Tapping Solution
How to Do EFT Tapping Step by Step
To do EFT tapping step by step:
- Start by identifying the issue or emotion you want to address
- Begin tapping on the karate chop point while stating a setup phrase
- Tap on a series of acupressure points while repeating a reminder phrase
- Continue tapping until you feel a shift in your emotions or sensations
- Reflect on the experience and check in with yourself to see if you need to do additional rounds
The selection of fingers for tapping is a matter of personal preference. Many individuals choose to use their middle and index fingers, while others prefer using their ring and middle fingers. Some opt to tap with all their fingers, excluding the thumbs. It’s encouraged to experiment with to discover which configuration feels the most natural and comfortable for you.
Below is a more detailed breakdown:
- Determine What’s Bothering You the Most (Most Pressing Issue)
- Give your MPI a a number from 0 to 10 on the SUDS (Subjective Units of Distress Scale). To see a significant shift in an issue, start with something you can rate at 5 or higher.
- Craft your setup statement
“Even though ________ [fill in the blank with your MPI], I deeply and completely accept myself.”
Source: The Tapping Solution by Nick Ortner
Ex. Even though I feel fear in my body when I think about something that happened 20 years ago, I deeply and completely accept myself.
4. Tap through the 9 points of the EFT sequence:
- Start by tapping the karate chop point while you say your setup statement 3 times:
- Ex. “Even though I’m feeling angry with my boss for not acknowledging my contribution on this project, I deeply and completely accept myself.“
- Tap through the rest of the 8 points in the sequence 5-7 times (you can do more if you like) as you process your thoughts out loud on your issue:
- Eyebrow: I’m so angry with my boss right now
- Side of Eye: I worked so hard on the project
- Under Eye: I feel so unappreciated
- Under Nose: I deserve to be treated with respect
- Chin: I put a lot of extra hours into this project
- Collarbone: And I didn’t even get a thank you
- Under Arm: It’s just not fair
- Top of Head: And it’s okay that I feel this way
- Eyebrow: Because I worked really hard
Continue tapping through the sequence until you begin to feel better. You will notice that your statements will begin to change as your body begins to process the emotions.
Note: You can tap on one or both sides of the body, with one or two hands.
- When you feel you are finished, take a deep breath.
- Check in with yourself. How are you feeling now? Rate the intensity of your MPI using the 0-to-10 scale to check your progress.
- Repeat as necessary, or move on to a different MPI.
You’ve now completed a round of tapping! First things first: Take a deep breath. Feel your body and notice what’s happening for you. Ask yourself, Did the issue shift? What thoughts came up for me while tapping? How do I feel on the 0-to-10 scale now?
Go back and think about the thing your husband said last night and see how it feels to you now. You might find that the anger, which was seething before, is now merely simmering. In that case, you can tap a few more rounds using the same language and clear the issue altogether.
Or you might find that, as you were tapping on the anger about what your husband said last night, you thought of something else he said three weeks ago that made you even madder. That’s great! Not that you’re mad at your husband, but that you’re identifying for yourself what’s really going on. In that case, you can move on from the anger you felt last night to tap on the issue from three weeks ago. In this way we “peel the onion,” revealing layer after layer of an issue in order to find resolution, freedom, hope, and understanding.
My advice is to keep tapping until your Most Pressing Issue finds enough relief that you feel really good about it. This may mean getting the SUDS level down to a 2 or 3, which may feel manageable to you, or it may mean clearing it altogether so it’s at 0. Tap long enough to release your pain, be it physical, emotional, or spiritual. Stick with it. Do five rounds; do ten rounds. Commit yourself to getting the relief you need. Then, once you’ve cleared your MPI, move on to the next issue you want to release.
Go back and think about your issue and see how it feels to you now. You might find that your anger, which was seething before, is now merely simmering. In that case, you can tap a few more rounds using the same language and clear the issue altogether.
Or you might find that, as you were tapping on the anger about what your husband said last night, you thought of something else he said three weeks ago that made you even madder. That’s great! Not that you’re mad at your husband, but that you’re identifying for yourself what’s really going on. In that case, you can move on from the anger you felt last night to tap on the issue from three weeks ago. In this way we “peel the onion,” revealing layer after layer of an issue in order to find resolution, freedom, hope, and understanding.
My advice is to keep tapping until your Most Pressing Issue finds enough relief that you feel really good about it. This may mean getting the SUDS level down to a 2 or 3, which may feel manageable to you, or it may mean clearing it altogether so it’s at 0. Tap long enough to release your pain, be it physical, emotional, or spiritual. Stick with it. Do five rounds; do ten rounds. Commit yourself to getting the relief you need. Then, once you’ve cleared your MPI, move on to the next issue you want to release.
Source: The Tapping Solution by Nick Ortner
You can repeat the process above as many times a day as you wish.
FAQs
Does tapping really work for anxiety?
Yes, tapping can be effective for reducing anxiety. Numerous studies and anecdotal evidence suggest that EFT Tapping helps lower stress and anxiety levels by addressing the emotional root causes and promoting relaxation.
Why should we avoid tapping?
Tapping is generally considered safe for most people. However, it’s advisable to approach with caution or avoid tapping if you have severe psychological issues without the guidance of a professional, as it can sometimes bring up intense emotions or memories.
Can I teach myself tapping?
Yes, you can teach yourself tapping. There are many resources available, including books, online tutorials, and videos that provide step-by-step instructions on how to practice EFT Tapping effectively.
How many fingers do you use for tapping?
Most commonly, people use the tips of their index and middle fingers to tap on the EFT points. However, you can use any combination of fingers that feels comfortable to you.
What is the formula for tapping?
The basic formula for tapping involves identifying an issue you want to address, rating the intensity of your feelings on a scale from 0 to 10, performing the setup statement by acknowledging the issue while accepting yourself, and then tapping through the sequence of points while focusing on the issue.
How many times a day do you do tapping?
You can practice tapping as often as needed. Some people find it beneficial to tap several times a day, especially when dealing with acute stress or anxiety, while others may do it less frequently.
How many times do you tap for tapping?
For each EFT point, it’s common to tap about 5 to 7 times. The exact number isn’t crucial; what’s more important is focusing on the issue while tapping.
How long does it take for tapping to work?
The time it takes for tapping to work can vary widely among individuals and issues. Some people experience relief almost immediately, while for others, it may take several sessions to notice significant changes.
How many fingers should be used for tapping?
Using the index and middle fingers together is typical, but using more fingers or just one finger is also fine. Choose what feels most comfortable for you.
How many times a day should you do tapping?
The frequency can vary based on personal need. There’s no harm in tapping multiple times a day, especially if you’re addressing different issues or if symptoms of stress or anxiety re-emerge.