"Even though I am [name the emotion and the challenge you are facing], I deeply and completely love and accept myself."
- Repeat this affirmation while practicing Emotional Freedom Technique
Highly skeptical is the most generous reaction I had to Emotional Freedom Technique, or tapping as it's commonly called, when I was first introduced to it a few years ago.
A counselor I was going to at the time was quite fond of out-of-the-box approaches to my care, and being the person I am, along with my deep desire to heal the pain of my separation from my son's dad, I was game for it.
As we began the exercise, I felt completely ridiculous and awkward. That didn't really go away for the session, but the interesting thing about it was, after each round of tapping, my counselor would ask me to share my thoughts and rate the level of emotions I was feeling.
Despite my apprehension, it was interesting to discover that I gradually began to feel the sadness and pain I was in lessening. It was then that I felt there might just be something to this thing, so I started to research and practice EFT more.
What is EFT?
Emotional Freedom Technique (EFT), or tapping, is a sequence of tapping with your fingers on certain areas (meridian points) on your body. See the graphic above, courtesy of The Tapping Solution, for these meridian points, or "energy hot spots."
While tapping, you are repeating the affirmation above out loud: Even though I am [name the emotion and the challenge you are facing], I deeply and completely love and accept myself.
A sequence can last as long as you want it to, and you can continue tapping on a specific point if you feel called to. In between sequences, you can check in with yourself on the level of intensity of your emotion, to see if it's changed. You can also do this at the end of your tapping session.
Why should I do EFT?
EFT is said to "reduce stress, anxiety, and other emotional challenges (Calm.com)." Doing this also lessens the intensity of the emotion you are feeling.
EFT is also thought to help relieve depression, insomnia and physical pain.
In my personal experience, I've found it has also helped me release pent up emotions like anger and sadness. I've cried, laughed, sighed and yelled intensely while tapping.
Where did EFT come from?
EFT was developed by Personal Performance Coach Gary Craig, and draws from a number of alternative medicine techniques, including acupuncture, NLP (Neuro-Linguistic Programming, which we'll explore in a future post), and Thought Field Therapy (TFT).
Chinese philosophies around chi and the meridian points are also incorporated into EFT.
Does EFT work? Is it proven?
Several studies published in the National Institutes of Health library have examined EFT's role in helping veterans with PTSD. One study found that vets who received EFT coaching sessions had significantly reduced psychological stress after a month, with over half of the test group no longer having the criteria for the PTSD classification. Tapping has also been studied for anxiety, with one study showing significant anxiety relief over other techniques for those in the study.
However, EFT skeptics have maintained that studies around EFT are flawed and not credible from a scientific standpoint. The conclusion is that the only benefits provided from tapping are a placebo effect, and dissenters have formed the consensus that EFT is pseudo-science.
Personally, as a practitioner of EFT, I believe there is value to many alternative medicine techniques, even without meeting the criteria for strictly scientific proof. In wellness and personal development growth circles, there's a thought that science hasn't yet caught up to some of these ideas (see quantum mechanics as a past example).
And if a method helps you (placebo or not) and isn't harmful, then go for broke!
How do I practice EFT?
There are many variations to the technique, so here are some resources to get you started. Nick Ortner is widely known as an EFT expert, while Sara Longoria teaches an altogether different way to practice tapping.
Give it a try, I'd love to hear your thoughts!
Resources for Practicing EFT
What is tapping and how can I start using it? (video and written directions) - The Tapping Solution
How to use tapping therapy to eliminate fear, anxiety, and achieve your goals (blog post + video) - Jack Canfield
Basic steps to your emotional freedom (video library) - Dr. Joseph Mercola
EFT: The basic recipe by Founder Gary Craig (video) - Gary Craig
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