Emotional freedom technique (EFT), which people often refer to as EFT tapping, is an culling therapy for anxiety, post-traumatic stress disorder (PTSD), and some other conditions.

According to the developer of EFT, Gary Craig, borer on different parts of the body helps residue free energy and reduce physical and emotional pain. People can come across an EFT practitioner for treatment or treat themselves using this technique.

At that place have been relatively few studies on EFT, merely the body of research has grown in recent years.

In this article, we hash out the theory and enquiry behind EFT and explain how to practice this tapping technique at abode.

a woman doing EFT on her hand. Share on Pinterest
EFT tapping may benefit those with anxiety, depression, and chronic hurting.

EFT, likewise known as tapping or psychological acupressure, first came to prominence in the 1990s when programmer Gary Craig published information about the therapy on his website.

It involves tapping specific points on the torso, primarily on the head and the confront, in a detail sequence. While doing this, the person focuses on the upshot that they wish to care for.

According to EFT International, the technique can exist helpful for people with:

  • anxiety
  • depression
  • chronic pain
  • stress
  • weight loss issues
  • other problems

As with acupuncture and acupressure, tapping involves the trunk's energy meridian points, which are a concept in Chinese medicine. Proponents believe them to exist areas of the body through which energy flows.

In this theory, blocks or imbalances in the menstruum of energy lead to ill health. According to EFT advocates, tapping on these meridian points with the fingertips restores the rest of free energy to resolve physical and emotional bug.

It can also work in a similar way to mindfulness, as it can draw a person'south attention to their body and breathing. It may serve as a mental distraction from the bug that are causing feet or stress.

People ofttimes apply EFT tapping when they are feeling anxious or stressed or when they have a specific issue that they would similar to resolve. Nevertheless, it may also be beneficial for a person before an event that they wait to crusade stress or anxiety.

To utilize EFT tapping, follow these 5 steps:

1. Place the event

During this step, the person thinks almost the problem that they wish to resolve. They should only choose 1 upshot to focus on at a time.

2. Test the initial intensity

A person should rank the intensity of the issue on a calibration of 0–10, with x being the worst the issue has ever been. This ranking organization allows the person to appraise the effectiveness of the tapping at the stop of the treatment.

3. The setup

Before showtime each round of tapping, the person should determine on a unproblematic reminder phrase to echo while borer the karate chop signal. This point is at the center of the fleshy role of the outer hand.

The reminder phrase should acknowledge the event and convey cocky-acceptance in spite of information technology. For example, a person might choose to say:

"Even though I have [issue], I deeply and completely accept myself."

4. The sequence

During this footstep, the individual taps on specific points on the body while repeating the phrase that they have chosen. If a practitioner is performing the treatment, they volition conduct out the tapping.

The tapping points, in sequence, are as follows:

  • pinnacle of the head (TOH) — directly in the center of the acme of the head
  • beginning of the eyebrow (EB) — the beginning of the brow, just in a higher place and to the side of the nose
  • side of the centre (SE) — on the bone at the outside corner of the middle
  • under the eye (UE) — on the bone nether the center, approximately i inch (in) beneath the pupil
  • under the nose (United nations) — the bespeak between the nose and upper lip
  • chin point (CH) — halfway betwixt the underside of the lower lip and the bottom of the chin
  • beginning of the collarbone (CB) — the point where the breastbone (sternum), collarbone, and first rib intersect
  • under the arm (UA) — at the side of the body, approximately 4 in beneath the armpit

When borer, employ ii or more than fingertips and echo the tap approximately 5 times on each point.

While some points — for example, the EB, SE, and UE — take a "twin point" on the other side of the body, it is merely necessary to tap on one side. Nevertheless, individuals can tap these points on both sides if both of their hands are free.

5. Exam the intensity once again

Again, rank the intensity of the effect on a scale of 0–10. Ideally, this will have improved. Repeat the process until the intensity reaches 0 or plateaus.

an infographic of Tapping Points for EFT.

Several contempo studies suggest that EFT may be effective for some weather condition, such every bit anxiety and PTSD.

However, the research to date is limited, and some of the studies are very pocket-sized. One criticism is that some of the earlier studies have flaws in their scientific methods, which can make the results unreliable.

Therefore, more enquiry is necessary earlier researchers can draw definitive conclusions on the effectiveness of EFT.

In the following sections, we look at the current scientific evidence to support the effectiveness of EFT for anxiety, depression, and PTSD.

EFT for anxiety

The bulk of the enquiry on EFT relates to the handling of anxiety.

A 2016 review of 14 studies on EFT reports that people who used tapping experienced a significant decrease in feet. However, the writer recommends further studies to compare EFT with standard treatments, such as cognitive behavioral therapy (CBT).

A randomized, controlled trial from the same year did compare the effectiveness of EFT and CBT in the treatment of people with both anxiety and depression.

The pilot study involved 10 people who took part in an 8-calendar week program of either CBT or EFT. Co-ordinate to the results, both treatments significantly reduced symptoms of depression and led to improvements in anxiety.

More than recently, a 2019 study involving 203 individuals tested the concrete reactions and psychological symptoms of people attending EFT workshops. The majority of people that took part were women over the historic period of 50 years.

The researchers reported that participants experienced significant reductions in feet, depression, and PTSD symptoms, as well as in pain levels and cravings. They also reported improvements in happiness.

Physical measures in a subset of participants showed improvements in eye charge per unit, claret pressure, and levels of the stress hormone cortisol.

In other research, students with anxiety reported that EFT helped them experience calmer and more than relaxed.

EFT for depression

In addition to the studies that evaluate EFT on people with both anxiety and depression, other research focuses on EFT for those with depression alone.

A 2012 study involving 30 students with moderate-to-severe depression reported that those who received four group sessions of EFT treatment had significantly less depression than those in the command group, who received no handling.

According to the researchers, these findings indicated that EFT might be useful every bit a brief, toll effective, and successful handling.

A 2016 review of twenty studies reported that EFT was highly constructive in reducing the symptoms of depression. The findings suggested that EFT was equal to or better than other standard treatments for low.

EFT for PTSD

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EFT tapping may reduce the symptoms of PTSD.

Military personnel who experience PTSD may do good from EFT, according to some studies.

In a 2013 study, 30 veterans who received EFT treatment along with standard intendance had significantly less psychological distress and PTSD symptoms than those who were on a waiting listing for treatment.

In addition, subsequently three and six sessions, 60.0% and 85.7% of these participants respectively no longer met the PTSD clinical criteria. At 6 months after the treatment, 79.5% of participants did not fit the criteria, which the researchers said indicated the long term benefits of EFT.

In a 2017 survey of EFT practitioners, most (63%) reported that EFT could resolve even complex PTSD in ten sessions or fewer. Almost ninety% of respondents stated that less than 10% of their clients make footling or no progress.

Yet, information technology is important to note that these findings are cocky-reported past people who practice EFT. In improver, practitioners frequently combine EFT with other approaches, including cognitive therapy, which may play a role in the treatment'due south success.

EFT tapping is an alternative treatment for sure emotional and physical conditions. Some research indicates that it may exist effective for anxiety, depression, and PTSD, although more than investigation is necessary.

While self-treatment with tapping may aid some people experience ameliorate, information technology is likewise important to seek professional help for physical hurting or emotional issues. Anyone considering using EFT should speak to their dr. first.