EFT Tapping. Simple Technique to Decrease Anxiety


Emotional Freedom Technique, EFT Tapping, or simply Tapping is an alternative acupressure therapy treatment used to restore balance to your disrupted energy. Developed in the 1990’s by Gary Craig, EFT Tapping focuses on meridian points within the body, similar to that of acupuncture.

Chinese medicine describes meridian points as passages where energy, both good and bad, pass through the body. Tapping on these meridian points can create balance in your energy system, as it is believed that a disruption in the bodies energy is the cause of all illness, pain or negative emotions. Focusing on these hotspots and rejuvenating energy flow can relieve the negative symptoms of a traumatic experience or emotion.

EFT Tapping has been linked to reducing many ailments of the human body, both mentally and physically. These include:

  • Dealing with emotional problems; such as depression, anxiety and low self-esteem
  • Helping with sleeping issues, such as insomnia
  • Relieving body aches, muscular tension and joint aches
  • Reducing fatigue and increasing energy
  • Decreasing tension headaches
  • Promoting a deeper mind and body connection
  • Reducing short-term chronic stress

While the human body is capable of naturally healing itself when confronted with possible physical or mental illness, certain levels of stress and emotional problems can stand in the way of the body’s ability to do so. EFT Tapping can help to clear the mind, focus attention and bring the mind, body and spirit back to the present moment. Similar to meditation.

It can improve outlook and attitude, giving the body a much better chance at appropriately and healthily dealing with daily emotional stressors. Fingertip tapping is an authorized treatment of PTSD among war veterans and has been demonstrated as an appropriate alternative treatment for physical pain, insomnia, anxiety and depression.

EFT has been linked to successfully treating war veterans and active military that are suffering from Post-Traumatic Stress Disorder (PTSD). A study conducted in 2013 set out to understand the impact of EFT Tapping on veterans who were suffering with PTSD. This was compared against those receiving generic care. Within as little time as a month, participants receiving EFT Tapping coaching had drastically reduced their psychological disorders and stress. More than half of this group no longer fitting the criteria as suffering with PTSD. Furthermore, a 2016 study looking into EFT Tapping for reducing anxiety found a significant reduction in anxiety scores, compared to that of generic anxiety care.

EFT Tapping is similar to Chinese Medicine techniques such as acupuncture, but instead of using needles, the fingertips are used to release tension. The technique can be done anywhere, at any time, quickly and quietly without the use of medication or equipment. By tapping near the meridians, you are promoting physical and emotional healing. Below is a list of how to perform EFT Tapping:

Identify the issue:

The first step is to identify where you are having trouble, feeling uneasy or are experiencing pain. This is essential, as it will be where you focus the energy of the EFT Tapping. Focusing on only one issue or problem at a time will provide you with the best outcome.

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Creating a reminder phrase:

By creating a reminder phrase or title for the problem or area you are addressing, you are keeping your energy focused on that area. Keep saying it to yourself to stay focused on your healing.

Test the initial intensity:

Rate the intensity of your current issue from one to ten, based on how significant the problem is to you. (One being the least intense and significant and ten being the most).

The setup:

Before you begin tapping, you need to setup a phrase that will explain what you are trying to address. This phrase will focus on two main end goals, these being:

  • Acknowledging the issue or problem
  • Accepting yourself despite the issue or problem

The most commonly used phrase is along the lines of “Even though I have this fear or problem, I deeply and completely accept myself”. If it works better for you, alter the phrase to fit more personally alongside your issue or problem. Let the phrase make you feel in control and strong in relation to what you are experiencing. When you begin repeating this mantra, you begin to tap on the fleshy part of the outer part of your palm, under your pinky finger.

Performing the tapping sequence:

During the tapping sequence, you will work your way along the eight key meridian points. The points you will tap include: the top of the eyebrows, side of the eyes, under the eyes, under the nose, under the chin, under the collarbone, under the arm and on top of the head. Repeat this sequence 2-3 times.

To tap, use two fingers, most commonly the index and middle fingers, and begin constantly tapping the meridian points. Use a gentle yet firm tapping motion. Repeat your phrase and stay in a positive mind frame for the duration of your tapping.

Reanalyzing your rating:

Tune into yourself and re-rate how you are feeling after repeating the sequence 2-3 times. Rate the intensity of your problem again from one to ten. If you still don’t feel like the tapping has helped, repeat the process until you begin to feel a difference.

EFT Tapping is an alternative way of dealing with minor to major life stressors, on physical, mental and emotional levels. It has been proven to lessen stress, fatigue and mental health disorders and has been known to invigorate the body, contributing to a heightened sense of energy and overall awareness. EFT Tapping encourages the flow of energy throughout the body, aligning and balancing all energies and essentially creating an equilibrium between mind, body and spirit.


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