EFT: The Emotional Freedom Technique

Emotional Freedom Technique (EFT) is a therapeutic approach that combines elements of cognitive therapy, exposure therapy, and acupressure. It is often referred to as "tapping" because it involves tapping on specific meridian points on the body while focusing on a particular emotional issue or distressing thought. Developed in the 1990s by Gary Craig, an engineer and personal development coach, it was created to provide individuals with a tool to address emotional and psychological issues, including stress, anxiety, and trauma. The goal was to make emotional healing more accessible and to blend the insights of psychology with the more Eastern practices that include energy healing.

How To Do EFT:

Identify the Issue: Begin by identifying the specific emotional problem or issue you want to address. This could be anxiety, fear, stress, or any negative feeling.

Rate the Intensity: Before starting the tapping, rate the intensity of your emotional discomfort on a scale from 0 to 10. This helps you gauge your progress.

Set Up Statement: Create a setup statement that acknowledges the issue and includes self-acceptance. For example: “Even though I feel anxious about this presentation, I deeply and completely love and accept myself.”

Tapping Sequence: Tap on specific meridian points while repeating a reminder phrase that focuses on the issue, for example “Nervous about the presentation”.

The common tapping points include:  

•    Eyebrow

•    Side of the eye

•    Under the eye

•    Under the nose

•    Chin

•    Collarbone

• Under the arm

•    Tip of the rib

• Wrist

• Top of the head

Reassess Intensity: After completing three rounds of tapping, rate the intensity of your emotional discomfort again. You may notice a decrease in intensity, indicating a reduction in emotional distress.

Repeat as Necessary: You can keep tapping on the same or different issues until you feel a significant reduction in emotional discomfort, but I prefer to do three rounds on the issue and then move on.

Mechanism:

EFT works by combining the emotional, mental and physical to release ‘stuckness’. The tapping is believed to stimulate the body's energy meridians, similar to acupuncture, but without needles.

Benefits:

EFT has been reported to help with a variety of issues, including:

• Anxiety and stress

• Phobias

• PTSD

• Chronic pain

• Weight loss

• Performance anxiety

Research and Clinical Trials:

Emotional Freedom Techniques (EFT) has garnered interest in the psychological and medical communities, leading to various studies and clinical trials. Here are some notable findings on just three of them:

1. The Efficacy of EFT for Anxiety and Depression

A meta-analysis published in 2016 in the journal Psychological Bulletin reviewed 20 studies on EFT and found significant reductions in anxiety and depression symptoms. The analysis suggested that EFT was effective in reducing emotional distress and improving psychological well-being.

This study is significant because it aggregates data from multiple trials, lending more credibility to the claim that EFT can help alleviate symptoms of anxiety and depression. It supports the idea that EFT can be a valuable tool in therapeutic settings, particularly for those who may not respond well to traditional therapies.

2. EFT for PTSD

A study published in the journal Trauma, Violence, & Abuse in 2013 focused on veterans with post-traumatic stress disorder (PTSD). Participants who underwent EFT experienced a significant reduction in PTSD symptoms compared to a control group receiving standard care.

Commentary: This finding is particularly important as it suggests that EFT can be an effective intervention for individuals dealing with severe trauma. Given the increasing attention to mental health issues among veterans, this study highlights EFT as a promising alternative or complementary approach to traditional PTSD treatments.

3. EFT and Physical Pain

Research published in the Journal of Evidence-Based Integrative Medicine in 2019 examined the effects of EFT on chronic pain. The study found that participants reported significant reductions in pain levels and improved quality of life following EFT sessions.

This research broadens the application of EFT beyond emotional issues to include physical health. The connection between emotional stress and physical pain is well-documented, and this study reinforces the idea that addressing emotional factors can lead to improvements in physical symptoms, making EFT a valuable holistic approach.

Working With Karen

If you would like to have an EFT focussed session with Karen, simply book an appointment via this website and select the healing, counselling, therapy option, or just click here.