Between the struggles of professional life and the pressures of day-to-day living, it's not uncommon to get caught in a loop of worry and pessimism.
So even when you have long-term mental health aids such as therapy, improving your stress handling abilities with practices like deep breathing exercises, meditation or EFT is beneficial.
EFT - also known as Emotional Freedom Technique - is characterized by frequent tapping on the body to counter negative emotions and soothe stress-related hormones. It's often simply called 'tapping'.
"Tapping interacts with the amygdala (the fear processing section) within our brains," informs Amanda Stretcher, LPC-S, who serves as a therapist at Choosing Therapy.
Stretcher explains how tapping while thinking about an undesired feeling or stressful situation sends assurance signals to your brain which helps you feel safe enough to relax. "This leads to decreased cortisol levels which could aid in managing anxiety."
Several people employ EFT tapping routinely in their lives for controlling emotional and physical stressors like nervousness or headaches; it is even used clinically for individuals with more serious psychological issues such as PTSD and trauma says Amanda Stretcher.
Following are some fundamental details concerning EFT i.e., its characteristics;, methods used during applying this method ("tapping"); as well potential advantages from its usage.
What is the Concept of EFT Tapping?
EFT, also recognized as "tapping" or "emotional acupressure", provides a treatment designed to alleviate stress and enhance mind-body harmony, according to Stretcher. This somatic therapy works by aiding in discharging tension and trauma trapped within the body.
Somatic techniques such as EFT employ a blend of physical action and cognitive exercises to assist individuals in navigating through stress. Drawing from conventional Chinese medicinal practice of acupuncture, EFT utilizes meridian points or energy hubs located on the upper body and face with an aim to pacify both your psyche and central nervous system. Rather than implementing acupuncture needles for reaching these meridians, tapping employs fingers for applying pressure onto the physique.
During this procedure, you continuously recite a statement that recognizes while simultaneously accepting your discomfort's roots -an instance cited in January 2023 issue of Journal of Interprofessional Education & Practice, would be: "Despite having issues (stress, anxiety etc.), I fully accept myself".
Both actions; tapping alongside verbalizing phrases function together towards controlling nervous system whilst decreasing unwanted intrusive thoughts or 'cognitive noise', states Melissa Miller, LMHC psychotherapist linked with FOLX Health.
Often employed as coping skill during tense instances , EFT can handle various symptomatic suffering including mental distress marked by heightened blood pressure, elevated heart rate and spiked cortisol levels as well as pain related symptoms . Displaying its effectiveness ,"Tapping facilitates body-and-mind relaxation amidst overwhelming negativity arising due to disturbing experiences", explains Miller.
Interestingly,scientific research has provided evidence on EFT tapping's effectiveness in tackling anxiety, depression, PTSD and phobias. Though studies involving physical symptoms related to EFT are scarce, associations highlighting improvements across different physiological systems after applying EFT have been reported as stated via a February 2019 article published in Journal of Evidence-Based Integrative Medicine.
Exploring the EFT Tapping Points
Each of the Emotional Freedom Technique (EFT) tapping points originates from traditional Chinese medicinal practices and is believed to enhance energy circulation and achieve an internal balance with our organs.
In terms of psychology, Stretcher explains: "These meridians are presumed to have connections with the nervous system. Stimulating these points might help you attain a regulated parasympathetic condition, also known as 'rest and digest' state."
Traditional Chinese medicine recognizes 12 primary meridian points, along with numerous other acupuncture zones. However, EFT mainly concentrates on nine key points laid out by Miller:
- The palm point: found on the side of your hand beneath your pinky finger
- The eyebrow point: situated at innermost corner of each brow close to the bridge of your nose
- The side eye point: located along either skull bone, slightly underneath each eyebrow
- The under-eye point: just below both eyes atop our cheekbones
- Under-nose-point : this region sits directly under one's nose but above lips
- Chin Point - resides in crevice between chin & lower lip
- Collarbone Point - positioned inch below collarbones respectively
- Arm Point lying underneath neither quite hand-breadth down from armpit
And finally,- The crown-top or head-point located top most our scalps
Even while bearing these nine pointers in mind, it's worth noting that there aren't strict restrictions only toward such spots within EFT. These were picked mainly because they're easy to locate and tap into a regimen effectively according to Miller.
Guide to EFT Tapping Technique
EFT tapping is a combination of a physical tapping technique coupled with mental affirmations or statements, aimed at relieving physical discomfort and emotional stress.
To perform the process, follow these instructions recommended by Miller:
- Start by identifying the area of concern. This can be either a physical distress like back pain or an emotional worry such as anxiety over an impending work deadline.
- Assess the severity of your feelings from 0 to 5, where 5 signifies maximum intensity.
- Develop a setup statement which addresses this problem.The setup statement should recognize the concern and its impact on you before accepting it. As an example if anxious about meeting deadlines, use: "Even though I'm feeling tense, I accept my emotions."
- Initiate at your palm point position and keep repeating your setup statement while tapping three times. The aim here is only five-to-seven taps per point so if there are more words in the set-up phrase consider abbreviating it. For instance: "Worried about deadline".
- Proceed along to cover all nine points during one complete cycle repeating your abbreviated acronym each time.
- Once completed evaluate again ranging between 0 -5 how intense do you feel now? Compare this current level with what you assessed in step two.
- Carry out additional cycles until experiencing significant decline indicating relief achieved for now!
- Finally top-up using phrases that reassure yourself, like : "I am perfectly safe" , "I opt to release any remaining uneasiness".
And finally just take some time off!
EFT Tapping Advantages
EFT's benefits are still being explored, but several pieces of research indicate it can be a viable strategy for mental health problems, even those suffering from severe PTSD.
Though few studies exist specifically evaluating PTSD and EFT's connection, a standout study from February 2013 in the Journal of Nervous and Mental Disease found that psychological distress among veterans with PTSD significantly decreased after using EFT. The results were remarkable: only after six sessions of EFT therapy did 90 percent of participating veterans no longer fit into the clinical criteria for PTSD.
According to Purdue University, other studies have identified the following as areas where EFT may be beneficial:
- Anxiety
- Depression
- Stress
- Rage issues
- Physical pain
- Control over food cravings
Despite a substantial lack of extensive research necessitating further investigation on this front, an earlier review by the Journal of Evidence-Based Integrative Medicine suggests potential associated physical benefits when employing EF tapping techniques - potentially showing lower blood pressure levels, reduced stress hormone (cortisol) concentrations and possible decrease in cravings related to stress eating that could help people aiming at losing weight.
Consultation Time with a Therapist
Emotional Freedom Technique (EFT) tapping is an excellent way to manage episodes of stress and anxiety. However, if you are experiencing mental health struggles that affect your daily life continuously, it's crucial to consult with a professional in the mental health field.
"Whenever symptoms start impacting your everyday activities - whether it's causing absence from work or school, lack of satisfactory sleep, excessive worrying or feelings of being overwhelmed due to anxiety and other symptoms related to mental health," asserts Miller. "These are all signs indicating the need for professional assistance."
Moreover, observable modifications in mundane behaviors such as overeating or undereating, insomnia or hypersomnia, inability to focus, avoiding social interactions or sudden extreme mood fluctuation could be clear indications one would benefit from consulting a mental healthcare provider according to Miller.
"The silver lining concerning many issues surrounding mental health like depression and anxiety is their high level of treatability by suitable professionals," states Miller. "There exist approaches backed up by scientific evidence that certified practitioners can utilize to help clients lead more wholesome meaningful lives."
In the end however you can incorporate EFT tapping into therapy sessions or medication plans should you find them beneficial daily.
