What is EFT ?

theprocesshk
Dec 20, 2024
5 min read

Updated: May 25

EFT, or Emotional Freedom Techniques, focuses on tapping the 12 meridian points of the body (both sides). It is an approach to emotion management and trauma treatment that combines elements of psychology & acupressure and relieves symptoms of a negative experience or emotion.

People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain.

Release your mind and have a try here !

picture describing EFT tapping points, eft tapping uses a combination of acupressure and psychology to reduce stress and anxiety

Based on Chinese medicine, meridian points are thought of as areas of the body energy flows through. These pathways help balance energy flow to maintain your health. Any imbalance can influence disease or sickness.

Acupuncture uses needles to apply pressure to these energy points. EFT uses fingertip tapping to apply pressure.

Proponents say the tapping helps you access your body’s energy and send signals to the part of the brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotion you feel from your issue, ultimately restoring balance to your disrupted energy.

The main aspects are described as follows:

1. Basic Principle : EFT is based on the idea that negative emotions and trauma can disrupt the flow of energy in the body, which can lead to emotional and physical problems. By tapping on specific points in the body while focusing on negative thoughts or emotions, EFT aims to restore energy balance.

2. Tapping technique : The method consists of gently tapping with your fingers on acupuncture points located on the face and upper body, while expressing thoughts or statements related to the problem to be treated. This helps to release emotional blockages.

3. Multi-step process : EFT generally follows a multi-step process, which includes:

- Identify the problem or emotion to be addressed.

- Evaluate the intensity of emotion on a scale from 0 to 10.

- Formulate a phrase of preparation that recognizes the problem while accepting oneself.

- Tap specific points while repeating statements.

- Re-evaluate the intensity of emotion after the session.

4. Various applications : EFT is used to treat a variety of problems including anxiety, stress, phobias, trauma, chronic pain, and even performance issues. It is also used to improve general well-being.

5. Accessibility : EFT is often seen as an accessible technique that individuals can learn and practice on their own, in addition to being used in a therapeutic setting.

In summary, EFT is a method that combines tapping on acupuncture points with verbal affirmations to help release negative emotions and promote a state of emotional well-being.

EFT tapping in 5 steps

EFT tapping can be divided into five steps. If you have more than one issue or fear, you can repeat this sequence to address it and reduce or eliminate the intensity of your negative feeling.

1. Identify the issue

In order for this technique to be effective, you must first identify the issue or fear you have. This will be your focal point while you’re tapping. Focusing on only one problem at a time is purported to enhance your outcome.

2. Test the initial intensity

After you identify your problem area, you need to set a benchmark level of intensity. The intensity level is rated on a scale from 0 to 10, with 10 being the worst or most difficult. The scale assesses the emotional or physical pain and discomfort you feel from your focal issue.

Establishing a benchmark helps you monitor your progress after performing a complete EFT sequence. If your initial intensity was 10 prior to tapping and ended at 5, you’d have accomplished a 50 percent improvement level.

3. The setup

Prior to tapping, you need to establish a phrase that explains what you’re trying to address.

It must focus on two main goals:

acknowledging the issues
accepting yourself despite the problem

The common setup phrase is: “Even though I have this [fear or problem], I deeply and completely accept myself.”

You can alter this phrase so that it fits your problem, but it must not address someone else’s. For example, you can’t say, “Even though my mother is sick, I deeply and completely accept myself.” You have to focus on how the problem makes you feel in order to relieve the distress it causes.

It’s better to address this situation by saying, “Even though I’m sad my mother is sick, I deeply and completely accept myself.”

4. EFT tapping sequence

The EFT tapping sequence is the methodic tapping on the ends of nine meridian points.

There are 12 major meridians that mirror each side of the body and correspond to an internal organ.

However, EFT mainly focuses on these nine:

side of hand, sometimes referred to as “karate chop” (KC): small intestine meridian
top of head (TH): governing vessel
eyebrow (EB): bladder meridian
side of the eye (SE): gallbladder meridian
under the eye (UE): stomach meridian
under the nose (UN): governing vessel
chin (Ch): central vessel
beginning of the collarbone (CB): kidney meridian
under the arm (UA): spleen meridian

Begin by tapping the side of hand point while simultaneously reciting your setup phrase three times. Then, tap each following point seven times, moving down the body in this ascending order:

eyebrow
side of the eye
under the eye
under the nose
chin
beginning of the collarbone
under the arm

After tapping the underarm point, finish the sequence at the top of the head point.

While tapping the ascending points, recite a reminder phrase to maintain focus on your problem area. If your setup phrase is, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” your reminder phrase can be, “The sadness I feel that my mother is sick.”

Recite this phrase at each tapping point. Repeat this sequence two or three times.

5. Test the final intensity

At the end of your sequence, rate your intensity level on a scale from 0 to 10. Compare your results with your initial intensity level. If you haven’t reached 0, repeat this process until you do.

Does EFT tapping work?

EFT has been used to effectively treat war veterans and active military with PTSD. In a 2013 studyTrusted Source, researchers studied the impact of EFT tapping on veterans with PTSD against those receiving standard care.

Within a month, participants receiving EFT coaching sessions had significantly reduced their psychological stress. In addition, more than half of the EFT test group no longer fit the criteria for PTSD.

There are also some success stories from people with anxiety using EFT tapping as an alternative treatment.

A 2016 reviewTrusted Source compared the effectiveness of using EFT tapping over standard care options for anxiety symptoms.

A 2022 study found EFT to be effective in increasing self-esteem in nurses.

Anotherstudy in 2023 showed that EFT reduced anxiety and stress for health care professionals during COVID-19.

The study concluded there was a significant decrease in anxiety scores compared to participants receiving other care.

However, further research is needed to compare EFT treatment with other cognitive therapy techniques.

Final Question:

What Is Your Body Trying to Get You to Finally Hear?

Every ache, pain, or "unexplained" symptom is a whispered plea for awareness.

The real question isn’t "How do I make this stop?" but "What is this trying to show me?"

If you’re in Hong Kong (Sheung Wan, Central) and tired of treating symptoms while ignoring causes, let’s work together. EFT (Emotionally Focused Therapy) can help you.