Emotional Freedom Techniques (EFT): How Does Emotional Tapping Work?

Recently, I did a women’s circle online.

My friend runs these meet-ups just for women, and part of the meet-up involved breathwork (which I’m well familiar with) and Emotional Freedom Techniques (EFT) (which I’m very not familiar with). Going along with it, I did as instructed — tapping different areas of the face and shoulders. 

Now, I’m definitely more of a skeptic with this type of stuff. I need the scientific proof. But as we continued with this technique, I was shocked at how stress and anxiety simply melted away. I felt relaxed, relieved, at ease. It was like magic.

So, obviously, I had to dig deeper.

Was there evidence to back this up?

Surprisingly, yes! And this is exactly where all my research led. Thus, this article is all about Emotional Freedom Techniques (EFT). 

What are the 5 Steps to Tapping?

Emotional Freedom Techniques (EFT), commonly known as tapping, is a form of counseling intervention that draws on various theories of alternative medicine, including acupuncture, neuro-linguistic programming, energy medicine, and Thought Field Therapy (TFT). 

It is best known for its use in treating a variety of physical and psychological issues.

Essentially, the process involves tapping with the fingertips on specific meridian points on the body while thinking about a particular problem or issue and voicing positive affirmations. In turn, this can help release pent-up emotions, including stress and anxiety.

So, here are the five basic steps involved in an EFT tapping sequence:

Step 1: Identify Your Issue

Before you begin tapping, you need to identify the issue or fear you want to focus on.

It is crucial to pinpoint the problem as clearly as possible because this specificity will help you target your energy on that issue during the tapping process.

Step 2: Determine the Current Intensity

Before you start the sequence, assess your current level of emotional or physical distress.

This is usually done on a scale from 0 to 10, where 0 means no distress and 10 means the highest level of distress. This initial measurement helps you monitor your progress after performing the tapping.

Step 3: Setup

Even though you have acknowledged the problem, you need to create a setup phrase that is both a declaration of your issue and an unconditional acceptance of yourself. 

This phrase typically follows the structure: “Even though I have this [fear or problem], I deeply and completely accept myself.” You say this setup phrase three times while continuously tapping on the side of your hand, also known as the karate chop point.

Step 4: Follow The Sequence

Tap on each of the following energy meridian points 5-7 times, moving through the sequence while focusing on your problem or issue:

• Eyebrow
• Side of the eye
• Under the eye
• Under the nose
• Chin
• Beginning of the collarbone
• Under the arm

While you're tapping on these points, you maintain your focus on the issue and repeat a reminder phrase to keep your system tuned into the problem.

Step 5: Test the Intensity Again

At the end of the tapping sequence, rate your level of intensity again on a scale from 0 to 10.

Compare it with your initial intensity level to see if there are any changes. The goal is to experience a reduction in your level of distress. If necessary, you can repeat the process until your distress levels are significantly reduced or eliminated.

It's important to note that while many people report relief and improvement using EFT, it should not replace professional medical advice or therapy when needed. Always follow the instructions of your doctor, therapist, or psychiatrist. It may also be beneficial to ask them about EFT before performing it yourself.

Related Article: 15 Alternative Medicine Books: A Closer Look At Natural Remedies

Does Emotional Freedom Tapping Work?

While almost anything may depend on the specific individual, many report this technique working miracles for them (I’m not kidding). Research further shows EFT can help improve:

• Anxiety
• Depression
• Post-Traumatic Stress Disorder (PTSD)
• Pain
• Cravings

It was even suggested for use by healthcare practitioners during the COVID-19 pandemic to alleviate stress and burnout.

In many ways, we aren’t entirely sure how this technique works. But the evidence indicates that it does.

So, what do we know?

Well, Traditional Chinese Medicine (TCM) is based on the idea that all illnesses or issues have roots in energy imbalances.

Thus, many TCM practices aim to re-balance this energy, also known as “qi.” “Qi” flows through the body through channels called meridians, and when these become blocked or experience dysfunction, illness occurs.

Thus, acupuncture, EFT, and more all focus on these meridians to rebalance energy. And yeah, this part isn’t super scientific. But TCM has proven useful for countless individuals that it’d be insane not to recognize its use and applications to help individuals enhance their health and lives.

EFT Tips: What Else Should You Know?

Still uncertain? Here are a few last tips to boost your confidence…

• It doesn’t have to be perfect; just start tapping!
• Consider following a YouTube video (like this one).
• Use words that feel natural, not someone else’s that feel forced.
• Consider using this technique after a tough or stressful moment.
• Add it to your regular routine, such as first thing in the morning or before you go to bed at night.

Related Article: The Best Type of Therapy For You: How Do You Choose?

Discover How Tapping Can Benefit You!

First things first, you have to try it.

Find out if it works for you. I was surprised… even as a skeptic, so don’t be shy about giving it a shot. Who knows, maybe it’s the stress management technique you’ve been needing!

Read Next: What Are the Four Types of Stress and How Can You Gain Control Over Them?