EFT Tapping Meaning
What Is EFT Tapping?
EFT is short for “emotional freedom technique.” It is a holistic treatment method created by a man named Gary Craig that involves tapping in specialized areas throughout the body.
These specialized areas are known as meridian points, and they are similar to acupressure points or “acupoints.” This practice involves tapping on these acupoints while encouraging you to think about different points of physical or emotional pain or distress. You then repeat certain affirmations while tapping on these areas.
The purpose of EFT tapping is to try and help reduce anxiety and stress and to relieve chronic pain. It is also sometimes suggested for those who are struggling with emotional trauma or who have been diagnosed with post-traumatic stress disorder (PTSD).
Critics argue that many studies supporting EFT have notable flaws. For example, they often involve too few participants, lack control groups, and aren’t double-blind, which means both the researchers and participants know who is receiving the treatment, which can make the results biased.
Additionally, some experts believe that the effectiveness of EFT might be due to the placebo effect or simply from the act of relaxing and focusing, rather than from the tapping technique itself.
Is EFT Tapping Real or Fake?
EFT tapping is a real practice that people participate in to try to experience healing. However, how effective it really is has been debated by healthcare professionals and researchers.
There are research studies that show that EFT tapping can play a role in reducing stress and anxiety and treating trauma.
Some research suggests that this practice can help calm the nervous system and reduce heart rate. Because of this promising research, this practice has been used in many different environments to treat everyone from veterans to first responders and even school children.
Despite its popularity in some circles, the scientific community remains skeptical about its efficacy due to a lack of robust, randomized, high-quality evidence.
One big gap in EFT research is meta-analysis research, which looks at multiple studies and does a systematic review to help collect the findings in one place. This helps researchers to understand what effects are actual patterns, and what findings are less supported.
What Does EFT Tapping Do?
EFT tapping claims to calm the nervous system by lowering cortisol levels.
Cortisol is a stress hormone. As a result, lowering cortisol levels can relieve pain, stress, and anxiety. It can also help to lower blood pressure.
EFT (Emotional Freedom Techniques) tapping is said to reduce stress by lowering cortisol levels, which is a hormone linked to stress.
Research has shown that people who use EFT tapping might have lower cortisol levels compared to those who don’t use it or those who receive traditional psychotherapy.
However, it’s important to note that while these results are promising, the studies often have limitations like small sample sizes or potential biases.
So, although there’s some evidence suggesting EFT can help reduce stress by impacting cortisol levels, more thorough and larger studies are needed to confirm these effects and understand how EFT really works.
This careful approach helps ensure that any health recommendations are based on solid evidence.
What Kind of Tool Is EFT Tapping?
EFT tapping can be described as a self-help psychological tool or type of alternative medicine that can promote both emotional and physical wellness.
“The tapping solution” is sometimes used alongside traditional talk therapy methods such as cognitive behavioral therapy to help with mental health conditions.
How EFT Tapping Works
How Does EFT Tapping Work?
EFT tapping works by focusing on a particular issue like anxiety, pain, or stress while simultaneously tapping gently in different areas throughout the body, referred to as “meridian points” or “acupoints.”
While doing this tapping sequence, you would also repeat well-being affirmations. For example, “Even though I feel anxious right now, I know that this feeling will pass.” Another example could be, “I accept myself completely for who I am.”
Over time, this process claims to help you experience a greater sense of self-acceptance and self-compassion in the face of burnout.
What Are the 5 Steps of EFT Tapping?
The steps of EFT tapping are to identify your stress, create an affirmation, tap different parts of the body, check in with how you are feeling, and then repeat if necessary.
Here is a more specific breakdown to explain each step:
- Identify What’s Bothering You
Think about what’s causing you stress or anxiety. Rate how strong this feeling is on a scale from 0 (no stress) to 10 (maximum stress). - Create Your Affirmation
Create a simple phrase that recognizes your feelings but also reminds you of your self-worth. For example: “Even though I’m feeling anxious, I fully accept myself.” - Start Tapping
Use your fingertips to tap gently on specific points of your body.The usual sequence includes:- The top of your head
- Just above your eyebrows
- The side of each eye
- Under your eyes
- Between your nose and upper lip
- On your chin
- Just below your collarbones
- Under your arms
- Evaluate Your Feelings
After you’ve tapped through these points, think about your level of stress or anxiety again and rate it on the same scale. It’s common to feel a bit lighter or calmer after tapping. - Do It Again if You Need To
If you still feel weighed down, or if the stress comes back later, you can go through the steps again.
What Are the EFT Tapping Points?
The EFT tapping points include specific spots throughout the body that you can gently tap on while focusing on a particular problem or emotion.
These points include:
- The top of the head
- The eyebrow
- The side of the eye
- Underneath the eye
- The area between the nose and the upper lip
- The chin
- Below the collarbone
- Below the armpit
What Are the Risks of EFT Tapping?
EFT tapping is a relatively safe practice that does not have many risks, however it is possible to experience emotional flooding.
For example, you may become overwhelmed by all the different emotions that you’re experiencing. This can sometimes be associated with flashbacks, phobias, or painful memories resurfacing.
If you’re not expecting emotional flooding, it can be very overwhelming. If necessary, you can always stop, take a break, and give yourself some time to process what you’re thinking and feeling.
It’s important to remember that this practice should never replace professional mental health care.
Experiencing EFT Tapping
What Happens During an EFT Session?
During an EFT session your provider will begin by pinpointing a particular issue that you want to address during the session and then guide you through the steps of affirmations and tapping under careful supervision.
The issue could be a physical issue like pain or a mental problem like stress or anxiety. This may be referred to as a “target.”
Next, you will assess the intensity of this ailment or emotion and rate it on a scale of 0 to 10, with 10 being the most intense and 0 being the least. For example, you may say “My pain is at 7 intensity level.
During the next step, you or your practitioner are going to come up with a special phrase or statement that is focused on both acknowledging the problem and practicing self-acceptance.
For example, you may say, “Even though my pain level is very intense right now, I still accept myself fully.”
The next step is the tapping sequence, which you or your practitioner can carry out. This involves gently tapping on acupoints throughout the body.
Once the tapping sequence is complete, you’re then going to take a moment to pause and reassess how you’re feeling. Consider the intensity of your emotions. Hopefully, the feelings are less intense than they were when you first got started.
After you’ve had time to reflect upon how the session went, you can then decide if you want to do another round or if you’re ready to conclude the session. In general, an EFT session could take anywhere from around 45 minutes to an hour.
Are EFT Sessions Led By a Professional?
Sometimes EFT sessions can be led by a professional, it is also an option to do them yourself.
If you start to experience heavy flashbacks and emotional distress, you should not continue. Instead, reach out for support from a mental health professional. These side effects are rare though, and most people can practice EFT tapping as a grounding technique without any issue.
Can I do EFT Tapping On Myself?
Yes, you can do EFT tapping on yourself. This is especially useful when used as a type of “grounding.”
What Is the Best EFT Tapping Technique?
The best Emotional Freedom Techniques (EFT) tapping method often turns out to be the one that you can easily add into your daily routine.
Regular practice can help manage day-to-day stress, providing a quick way to center yourself whenever you feel overwhelmed. This can be particularly useful because EFT tapping doesn’t require any special equipment or a lot of time, making it accessible whenever you need a moment to reset emotionally.
While EFT can be a valuable tool for self-help, it’s important to remember that it is not a replacement for professional therapy, especially when dealing with serious psychological issues.
EFT can serve as a supplementary technique, potentially enhancing the effects of traditional therapy by helping you manage symptoms and stress in the moment.
However, professional therapy often addresses deeper psychological issues and patterns with more structured and scientifically backed treatments.
Can You Do EFT Tapping Wrong?
It is possible to do EFT tapping in a way that is not the most effective, but it isn’t going to hurt you if you do it incorrectly.
Some common EFT tapping mistakes may include:
- Being too vague when identifying your specific problem. (For example, saying “I have anxiety” instead of saying “I have anxiety because of ____.”
- Tapping too aggressively (you don’t need to tap hard for it to be effective)
- Skipping the step of creating a setup statement or positive affirmation
- Not taking the time to stop and process if your emotions become too overwhelming
- Avoiding facing deep or uncomfortable emotions
- Expecting incredible results right away
It can take some time to get the hang of EFT tapping. Be patient with yourself as you figure it out.
Can Children Safely Use EFT Tapping?
Children can safely use EFT tapping and can experience relief from stress or anxiety while practicing it.
It is important to think of EFT tapping as an additional mental health resource, not a replacement for professional care.
Can EFT Tapping Help Manage Physical Pain?
Yes. For those interested in exploring EFT for pain management, it may be helpful as a complementary therapy alongside conventional medical treatments.
It is always recommended to consult with a healthcare professional before starting any new treatment approach, especially if the pain is severe or chronic, to make sure you are getting the best treatment possible.
Do I Need to Talk During EFT Tapping?
It is not necessary to talk during an EFT tapping session. However, many people find that talking makes the session more effective.
This is because talking can help you to stay focused and process what you’re thinking and feeling. It can also bring different emotions to the surface so that you can address them.
Will I Experience Side Effects From EFT Tapping?
EFT tapping is considered a very safe practice. However, it is possible to experience some side effects.
Some side effects could include:
- Emotional flooding
- A temporary increase in emotion that later passes
- Fatigue after an EFT tapping session
- Past trauma resurfacing
- Flashbacks
EFT Tapping Benefits
What are the Key Benefits of EFT Tapping?
There are many different benefits associated with EFT tapping, such as relief from pain, anxiety, or stress.
Some additional benefits may include:
- Lowered cortisol levels
- Calmed nervous system
- The ability to release emotions
- A better ability to process different thoughts and feelings
- An increased sense of relaxation
- Greater self-compassion and self-confidence
- Improved sleep
- Better focus
- Self-empowerment
- Lower blood pressure
How Can EFT Tapping Improve Everyday Life?
Yes, EFT tapping can definitely improve everyday life and lead to better mental health.
Are There Long-Term Benefits to Regular EFT Tapping Therapy?
Yes, there are long-term benefits associated with EFT tapping, including better mental health, greater self-confidence, lower blood pressure, and a calmer nervous system.
When to Expect Results From EFT Tapping
How Long Does It Take to See EFT Tapping Results?
Some people may experience results from EFT tapping right away, while it may take multiple sessions for others.
Can You Experience Immediate Relief With EFT Tapping?
Many people do experience immediate relief from EFT tapping after just one session.
How Do You Know if EFT Tapping Is Working?
You will know that EFT tapping is working if the intensity of the feeling or emotion you’re experiencing goes down after a session.
You should also experience a sense of calm or relief from pain after an EFT tapping session. Sometimes, it can take time to experience noticeable changes.
How Often Should I Do EFT Tapping?
You can do EFT tapping daily if necessary.
In general, it is common to repeat this process as needed whenever you’re feeling anxious or stressed or as general maintenance.
