In the quest for well-being, many seek alternative methods to manage stress, anxiety, and emotional challenges. One such technique gaining popularity is Emotional Freedom Technique (EFT) tapping—a gentle yet powerful practice that combines elements of traditional Chinese medicine, psychology, and acupressure. In this article, we’ll delve into the principles of EFT tapping, its potential benefits, and how you can incorporate this energy shifting tool into your self-care routine.

What is EFT Tapping?

Emotional Freedom Technique, commonly known as EFT tapping, is a therapeutic technique that involves gently tapping on specific meridian points on the body while focusing on thoughts, feelings, or experiences. Developed by Gary Craig in the 1990s, EFT tapping is based on the premise that negative emotions and physical discomfort are the result of disruptions in the body’s energy system.

How Does EFT Tapping Work?

EFT tapping works by addressing these energy disruptions and restoring balance to the body’s energy system. By tapping on specific acupressure points, often located on the face, upper body, and hands, while simultaneously verbalizing affirmations or acknowledging negative emotions, EFT aims to release energetic blockages and promote emotional healing.

The Basics of EFT:

1. Identify the Issue: Begin by identifying the specific issue or emotion you’d like to address, whether it’s stress, anxiety, physical pain, or a limiting belief.
2. Rate the Intensity: Rate the intensity of the emotion, feeling or discomfort on a scale of 0 to 10, with 0 being no intensity and 10 being the highest intensity.
3. Setup Statement: Create a setup statement that acknowledges the issue while affirming self-acceptance and unconditional love. For example, “Even though I feel anxious about [specific situation], I deeply and completely love and accept myself.”
4. Tap on Acupressure Points: Using your fingertips, gently tap on each of the following acupressure points while repeating the setup statement or a shortened reminder phrase:

• Karate chop point (side of the hand)
• Eyebrow
• Side of the eye
• Under the eye
• Under the nose
• Chin
• Collarbone
• Under the arm
• Top of the head

1. Check the Intensity: After completing a round of tapping, reassess the intensity of the emotion or discomfort. If the intensity has decreased, continue tapping until it reaches a more comfortable level.
2. Repeat as Needed: Repeat the tapping process as needed, focusing on different aspects of the issue or emotions until you experience relief or resolution.

Potential Benefits of EFT Tapping:

• Stress Reduction: EFT tapping has been shown to help reduce stress levels by calming the body’s stress response and promoting relaxation.
• Anxiety Relief: Many individuals report significant reductions in anxiety symptoms after practicing EFT tapping regularly.
• Pain Management: EFT tapping may help alleviate physical pain by addressing underlying emotional factors that contribute to pain perception.
• Emotional Healing: By addressing negative emotions and limiting beliefs, EFT tapping can promote emotional healing and personal growth.

Incorporating EFT Tapping into Your Self-Care Routine:

• Daily Practice: Set aside time each day to practice EFT tapping, either in the morning to set a positive tone for the day or in the evening to release any accumulated stress or tension.
• Customize Your Practice: Tailor your tapping practice to address specific issues or emotions that arise in your life, whether it’s work-related stress, relationship challenges, or self-esteem issues.
• Combine with Other Techniques: EFT tapping can be combined with other relaxation techniques such as deep breathing, meditation, or yoga to enhance its effectiveness.
• Seek Professional Guidance: Consider working with a certified EFT practitioner to receive personalized guidance and support in using EFT tapping to address specific issues or goals.

Try it out:

Tap on the points below and repeat the statements in your head or out loud.

Karate Chop (side of hand):

“Even though my energy’s been a little all over the place, I’m open to feeling good again.”

Eyebrow:

“I’m ready for a small shift.”

Side of Eye:

“I’m open to something good finding me today.”

Under Eye:

“I don’t need to force anything…”

Under Nose:

“…I can just let myself feel a little lighter.”

Chin:

“Maybe things get to work out for me.”

Collarbone:

“Maybe good news is closer than I think.”

Under Arm:

“I’m allowed to feel hopeful again.”

Top of Head:

“And I’m choosing a calm, sweet, good-feeling moment right now.”

Deep breath. And let’s seal it in with this:

“I’m open to ease.

I’m open to good things.

I’m open to feeling just a little better —

and honestly… that already feels nice.”

Did you feel that little shift?

Save this for your next reset moment 🖤

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Emotional Freedom Technique (EFT) tapping offers a simple yet effective tool for managing stress, anxiety, and emotional challenges. By tapping into the body’s energy system and addressing underlying emotional blockages, EFT tapping can promote relaxation, emotional healing, and personal growth. Incorporate EFT tapping into your self-care routine and experience the transformative power of this gentle yet profound practice.

There are lots of resources online to learn more about EFT tapping and numerous benefits of this practice. Here is a medical journal article containing studies reviewed in researching this post if you’re interested in gaining insight into the scientific research. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health – D Bach, G Groesbeck, P Stapleton, R Sims, K Blickheuser & D Church.