Learn how this easy technique can help you to process your emotions and profoundly improve your emotional wellbeing.
As you may know from reading our previous articles, we are committed to exploring the use of tools that help our readers to improve well-being and cultivate resilience. One powerful technique that aligns with our mission is the Emotional Freedom Technique (EFT.) This technique is often referred to as 'tapping.' and has enjoyed exposure in the media because of its use by well known therapists such as Paul Mckenna.
This method combines elements of cognitive behavioural therapy (CBT) and acupressure to address emotional distress and promote healing. In this blog, we’ll explore what EFT is, how it’s done, the benefits it offers, and the current evidence supporting its use.
What is Emotional Freedom Technique (EFT)?
EFT is a therapeutic technique that involves tapping on specific acupressure points on the body while reexperiencing emotions pertaining to the issue at hand. It was developed in the 1990s by Gary Craig, combining modern psychotherapeutic techniques with Traditional Chinese Medicine. EFT is based on the belief that unprocessed negative emotions are linked to blockages in the body’s energy system, and if left unchecked can later manifest as physical or emotional dis-ease. By tapping on very specific points of the body while addressing these emotions, EFT aims to restore balance and alleviate distress.
How is EFT Done?
The EFT process is relatively simple and can be done almost anywhere. It works best when done under the guidance of a fully qualified professional and typically involves the following steps:
Identify the Problem: Begin by focusing on a specific issue, whether physical or emotional.
Rate the Intensity: Measure the intensity of the distress. This is done so that comparisons can be made after therapy.
Set-Up Statement: Create a statement that acknowledges the problem while affirming self-acceptance. For example, “Even though I feel upset and angry about the argument I had with my brother, it is safe for me to completely accept myself.”
Tapping Sequence: Tap on the following acupressure points while repeating a reminder phrase related to the issue (e.g., “This sadness/anger”):
Top of the head
Eyebrow
Side of the eye
Under the eye
Under the nose
Chin
Collarbone
Under the arm
Reassess the Intensity: After completing the tapping sequence, compare the current rate of intensity with that before tapping. Repeat the process until the intensity is manageable.
Benefits of EFT
EFT has is versatile, effective and can be used to address a wide range of issues. As with all of the tools that we share, it also empowers the individual to become accountable for their own healing and responses.
Key benefits include:
Reduction of Stress and Anxiety : Tapping on the above described points while focusing on the the emotions invoked by stressful situations can help to down regulate the body’s stress response, and create a sense of calm.
Pain Management: EFT has been used to address both chronic and acute pain. It is a great way to compliment traditional pain management because it gives the patient back a sense of control in a situation that can be otherwise overwhelming.
Emotional Processing: This is possibly one of the most common uses of EFT. Unprocessed emotions can be stored in the body and may later present as physical symptoms. Processing negative emotions frees us from unpleasant body chemistry and allows us to move on from trauma in such a way that it no longer negatively affect our lives.
Management of Fears and Phobias: EFT can assist in the reprogramming of obsolete fear patterns created in childhood liberating us to move forward away from phobias.
Improved Sleep: Sleep can be greatly improved when the body chemistry created by stress and anxiety is brought back into balance. After a course of EFT, trauma and may also have been processed and the subject is less likely to engage in overthinking. This also creates more favourable body chemistry and allows sleep to come more easily.
Enhanced Self-Awareness: The practice of EFT promotes Self-observation and a sense of curiosity about one's processes. This allows us to bear witness to our thoughts, emotions and behaviours at the same time as understanding that they are not who we are. They are simply part of the psyche's mechanism for unpacking life events. This creates a sense of standing back and taking stock and allows us to gain profound Self-knowledge. We believe that Self-awareness the most important attribute to seek when building personal resilience.
What is the Evidence for the Effectiveness of EFT?
EFT’s effectiveness is supported by a huge body of anecdotal reports, but scientific research is also beginning to validate its benefits. A meta-analysis published in the Journal of Nervous and Mental Disease in 2016 found that EFT significantly reduced symptoms of anxiety across multiple studies. Another study published in Explore: The Journal of Science and Healing in 2013 demonstrated that EFT lowered cortisol levels, a hormone associated with stress, indicating its potential for stress reduction.
Research published in Energy Psychology: Theory, Research, and Treatment has shown that EFT can improve PTSD symptoms in veterans, further supporting its role in trauma healing. While more research is needed, especially in randomized controlled trials, the existing evidence points to EFT as a promising complementary therapy.
At Resilient Practice, we encourage you to explore EFT as part of a broader approach to processing emotion, recovering from trauma, becoming free from unwarranted fear and cultivating resilience.
For further information, contact Chrissie at Bell Lane Physiotherapy and Sports Therapy Clinic on 07716219091
Commenti