What is EFT Tapping?
Emotional Freedom Techniques (EFT), commonly known as "tapping," is a mind-body healing approach that combines elements of traditional Chinese medicine with modern psychology. It involves tapping with fingertips on specific meridian points on the body while focusing on emotional issues or physical symptoms.
EFT is based on the premise that emotional distress contributes to physical symptoms and that by addressing the emotional component, physical healing can be facilitated. This technique works on the body's energy system, similar to acupuncture but without needles.
The method was developed in the 1990s by Gary Craig, who simplified Roger Callahan's Thought Field Therapy (TFT). Over the years, EFT has gained significant attention and is now used worldwide by therapists, coaches, and individuals for various emotional and physical concerns.
The Science Behind EFT
Research into EFT has grown significantly in recent years, with numerous studies suggesting its effectiveness for various conditions. EFT appears to work through several mechanisms:
- By reducing cortisol levels (stress hormone) in the body
- By regulating the brain's amygdala (the fear center)
- By creating new neural pathways through the combination of cognitive focus and physical stimulation
- By facilitating the processing and release of stuck emotional energy
Studies have shown EFT to be effective for anxiety, depression, phobias, PTSD, chronic pain, and more.
The Nine Basic Tapping Points
EFT utilizes a sequence of tapping on specific meridian points on the face, upper body, and hand. Here are the nine basic points typically used in EFT:
1. The Karate Chop Point (KC)
Located on the side of the hand, between the wrist and the base of the little finger. This is the fleshy part of the hand you would use to make a karate chop motion.
2. Top of the Head (TOH)
Located at the very crown of your head. Tap gently with all fingertips on both hands.
3. Eyebrow Point (EB)
Located at the beginning of the eyebrow, near the nose bridge. Tap with one or two fingers.
4. Side of the Eye (SE)
Located on the bone at the outer corner of the eye. Tap gently with one or two fingers.
5. Under the Eye (UE)
Located under the eye, on the bone. Tap with one or two fingers, being careful around the delicate eye area.
6. Under the Nose (UN)
Located between the nose and the upper lip. Tap with one or two fingers.
7. Chin Point (CH)
Located in the indentation between the chin and the lower lip. Tap with one or two fingers.
8. Collarbone Point (CB)
Located just below the collarbone, next to the breastbone. Tap with four fingers.
9. Under the Arm (UA)
Located about 4 inches below the armpit on the side of the body. Tap with fingertips.
How to Perform the Basic EFT Protocol
The EFT Basic Recipe consists of five steps:
- Identify the Issue: Determine what emotional or physical issue you want to address. Be specific. Instead of "I feel anxious," try "I feel anxious about my upcoming presentation."
- Test the Initial Intensity: Rate the intensity of your issue on a scale of 0-10, where 10 is the highest intensity and 0 is no issue at all.
- The Setup: Create a setup statement that acknowledges the problem and creates self-acceptance. This usually follows the format: "Even though I have [the problem], I deeply and completely accept myself." Repeat this statement 3 times while continuously tapping the Karate Chop point.
- The Sequence: Tap about 5-7 times on each of the points while repeating a reminder phrase that reminds you of the problem, such as "this anxiety."
- Reassess: Rate the intensity again. If it hasn't gone to 0, repeat the process until it does or until you notice significant improvement.
Important Note:
While tapping, use two fingers (index and middle) with a gentle, but firm pressure, similar to drumming your fingers on a table. You can tap on either side of the body, or both sides simultaneously.
EFT Scripts for Common Concerns
Here are some EFT scripts for common issues that you can adapt for your needs:
Anxiety Script
Setup: "Even though I feel this anxiety in my chest, I deeply and completely accept myself."
While tapping through the points, say: "This feeling of anxiety, this tightness in my chest, this worry, this fear."
Additional rounds: "Even though I still have some of this anxiety left, I choose to feel calm and peaceful."
"I accept my feelings, and I'm willing to let this anxiety go."
"I choose to breathe deeply and fully relax now."
Pain Relief Script
Setup: "Even though I have this [describe pain] in my [body part], I deeply and completely accept my body as it tries to heal."
While tapping through the points, say: "This pain in my [body part], this [sensation], this discomfort."
Additional rounds: "Even though part of me is holding onto this pain, I choose to release it now."
"My body deserves to be pain-free and comfortable."
"I send healing energy to this [body part] and allow it to relax."
Stress and Overwhelm Script
Setup: "Even though I have so much on my plate and feel overwhelmed, I deeply and completely accept myself."
While tapping through the points, say: "This overwhelming feeling, all these things I need to do, this pressure in my head/shoulders."
Additional rounds: "Even though I have a lot to handle, I know I can take things one step at a time."
"I choose to prioritize what's truly important."
"I give myself permission to take breaks and breathe."
Fear of Public Speaking Script
Setup: "Even though I'm terrified of speaking in front of people, I deeply and completely accept myself."
While tapping through the points, say: "This fear of being judged, this worry about forgetting what to say, all eyes on me."
Additional rounds: "Even though I've been nervous before, I choose to feel confident speaking."
"I have valuable knowledge to share."
"The audience wants me to succeed, and I can handle this."
Lack of Confidence Script
Setup: "Even though I don't believe in myself, I deeply and completely accept who I am."
While tapping through the points, say: "This self-doubt, this feeling of not being good enough, this fear of failure."
Additional rounds: "Even though I've lacked confidence in the past, I choose to recognize my strengths."
"I've overcome challenges before, and I can do it again."
"I am worthy of success and happiness."
Insomnia Script
Setup: "Even though my mind won't shut off and I can't sleep, I deeply and completely accept myself."
While tapping through the points, say: "These racing thoughts, this worry about not sleeping, this frustration."
Additional rounds: "Even though my body is tired but my mind is awake, I choose to allow relaxation."
"I release the day's tensions and concerns."
"My body knows how to sleep, and I allow that natural process now."
Common Questions About EFT
How often should I do EFT?
EFT can be done as needed when you're experiencing upset or intense emotions. Many people find it helpful to establish a daily tapping routine for ongoing issues. There's no risk of "overdoing" EFT, so you can use it whenever you feel it would be beneficial.
Do I need to say the words aloud?
No, you can say the words silently, whisper them, or say them aloud. Choose what feels most comfortable for you in the moment. The combination of physical tapping and cognitive focus works regardless of how you vocalize the words.
Do I have to follow the exact same order of points?
While the traditional EFT protocol follows a specific sequence, some flexibility is acceptable. If you forget the order, tapping on all the points in any order can still be effective. The process is more important than the specific sequence.
Can EFT replace medical or psychological treatment?
EFT is a complementary approach and should not replace conventional medical or psychological treatment when needed. It works well alongside other therapies and lifestyle changes.
What if I don't feel improvement immediately?
Complex issues often require multiple EFT sessions. Sometimes the issue you're tapping on has multiple "aspects" or layers that need to be addressed individually. If you're not seeing progress, try more specific tapping on particular aspects of the problem.
Tips for Getting the Best Results with EFT
- Be Specific: The more specific you can be about the issue, the more effective EFT tends to be.
- Be Persistent: Some issues resolve quickly, while others require multiple tapping rounds or sessions.
- Stay Hydrated: Being well-hydrated can help energy flow more smoothly through your body's meridian system.
- Make It a Habit: Regular tapping, even when you're not experiencing distress, can help maintain emotional balance.
- Focus on Emotions: Pay attention to where you feel emotions in your body and use those sensations as part of your tapping focus.
Creating Your Own EFT Scripts
While pre-written scripts can be helpful, creating your own personalized scripts often yields better results. Here's how to create your own:
- Identify the specific issue you want to address.
- Tune into the emotions and physical sensations associated with that issue.
- Create a setup statement: "Even though [state the issue], I deeply and completely accept myself."
- Create a reminder phrase that captures the essence of the issue (typically 3-5 words).
- While tapping through the points, repeat your reminder phrase.
- After each round, reassess your intensity rating (0-10).
- If intensity remains, adjust your setup statement and reminder phrase to address what remains.
Conclusion
Emotional Freedom Techniques offers an accessible, self-administered tool for emotional and physical well-being. By learning the basic tapping points and protocol, you can address a wide range of issues in the comfort of your own home. Many people find EFT to be a valuable addition to their self-care toolkit, providing relief from various concerns and helping to restore emotional balance.
