One of the tools that I use daily and one that I teach to many of my coaching clients E.F.T. – Emotional Freedom Technique, commonly known as ‘tapping’.

I have seen massive benefits in my life since discovering tapping over 15 years ago, and I’d go as far as to say that I really don’t know where I’d be without it.

Whilst it can be used for clearing up so many different issues, I find it most useful for quickly and effectively alleviating the symptoms of stress, anxiety and overwhelm.

But what exactly is EFT, how does it work, and what benefits does science suggest it might offer? In this article, I’ll explore what I think is a fascinating and highly effective approach to emotional and physical healing.

To watch the extended YouTube version of this article, click here.

What is E.F.T. Tapping?

EFT tapping is a form of psychological acupressure that involves tapping on specific points on the body while focusing on a particular issue or emotion. Developed in the 1990s by Gary Craig, EFT is rooted in the ancient principles of acupuncture but without the needles.

The technique combines cognitive and exposure therapy elements with acupressure to address both the emotional and physical aspects of issues.

The foundational concept of EFT is that negative emotions are linked to disturbances in the body’s energy system. By tapping on meridian points—similar to those used in traditional Chinese medicine—while mentally focusing on the issue, individuals can restore balance to the energy flow and alleviate negative emotions.

I know that sounds very ‘woo-woo’, but bear with me. I’ll talk about the science a little later.

The E.F.T. Process

The EFT process is relatively straightforward and can be done anywhere, making it an accessible self-help tool. Here’s a step-by-step guide:

  • Identify the Issue: Focus on a specific problem or emotion, whether it’s anxiety, pain, a stressful event, or any other issue.

  • Evaluate the Intensity: Before and after the tapping sequence, rate the intensity of the issue on a scale from 0 to 10 (10 being the most intense). This helps in measuring progress.

  • Set Up: We start by tapping on the Karate Chop point on the hand while creating a setup statement that acknowledges the issue and includes a phrase of self-acceptance. For example, “Even though I feel anxious right now, I deeply and completely love, honour and accept myself.”

  • The Sequence: Tap on the following meridian points while repeating certain statements related to the issue, problem, feeling, or emotion we want to change that corresponds with the set-up: Eyebrow point (where the eyebrow starts near the nose). Side of the eye. Under the eye. Under the nose. The crease of the chin. The collarbone. Under the arm. Top of the head.

  • Repeat as Necessary: Continue tapping rounds until the intensity of the issue decreases to a manageable level.

  • Re-evaluate the Intensity: At the end of the tapping (typically between 5 and 10 minutes, although it can be longer), stop and reevaluate the intensity. As a rule of thumb, I say if the feeling is above a three, do another full round. Re-assess after that and keep repeating until the intensity is below a three.

The Scienced-backed Benefits of EFT

While EFT is often categorised under alternative or complementary therapies, a growing body of scientific research supports its effectiveness. Here are some of the notable findings:

  1. Reduction In Anxiety and Depression: Several studies have demonstrated that EFT can significantly reduce symptoms of anxiety and depression. A meta-analysis published in the Journal of Nervous and Mental Disease found that EFT had a large effect in reducing anxiety, comparable to or better than traditional psychotherapy.

  2. Stress Relief: EFT has been shown to lower cortisol levels, the hormone associated with stress. A study conducted by Dr. Dawson Church found that EFT participants had a 24% reduction in cortisol levels after a single session, compared to a 14% reduction in those receiving traditional talk therapy.

  3. Pain Management: Research indicates that EFT can be effective in reducing chronic pain. For instance, a study in the Journal of Energy Psychology found significant pain reduction in patients with fibromyalgia after EFT treatment.

  4. Improved Physical Health: By addressing the emotional contributors to physical symptoms, EFT can lead to overall better health outcomes. The connection between mind and body means that reducing stress and emotional distress can positively impact conditions like hypertension, autoimmune disorders, and more.

  5. Enhanced Athletic Performance: Athletes have also turned to EFT to enhance performance by reducing performance anxiety and improving mental focus. A study published in the Open Sports Sciences Journal reported improved performance outcomes in athletes using EFT compared to those who did not.

What EFT Can Be Used For

EFT’s versatility is one of its most appealing features. Here’s a closer look at the wide range of issues it can address:

  1. Emotional Issues: EFT is commonly used to address anxiety, depression, PTSD, phobias, and other emotional disturbances. By reducing the emotional charge associated with traumatic memories, EFT can help individuals achieve a sense of calm and emotional freedom. I’ve helped clients overcome their fear of dogs, spiders, flying, heights, and a whole range of other phobias using EFT.

  2. Physical Pain: EFT can alleviate chronic pain conditions, such as migraines, fibromyalgia, and arthritis. I find it particularly useful for bad backs, hips, and knees, which are often psychosomatic due to prolonged levels of stress. By focusing on the emotional components of pain, EFT can provide significant relief.

  3. WEIGHT LOSS AND FOOD CRAVINGS: EFT can help individuals manage emotional eating and cravings by addressing the underlying emotional triggers. Studies have shown that EFT can reduce food cravings and support weight loss efforts.

  4. Addictions: EFT has been used as a complementary treatment for addictions, including smoking, alcohol, and drugs. By reducing the emotional triggers and stress associated with addiction, EFT can support recovery efforts.

  5. Performance Enhancement: Whether in sports, academics, or professional settings, EFT can help individuals overcome performance anxiety, boost confidence, and improve focus. I’ve used it to help clients overcome their interview nerves and even extreme public speaking phobias. By tapping away negative thoughts and self-doubt, users can enhance their overall performance.

  6. Relationship Issues: EFT can improve relationship dynamics by reducing emotional reactivity and enhancing communication. Couples and individuals can use EFT to address issues like jealousy, anger, and resentment.

Try it For Yourself!

My first EFT video is now live. It aims specifically to reduce the symptoms of stress, anxiety, and overwhelm. You can watch and tap along here.

Coming this week will be tapping videos on:

  • Reducing fear and panic right now

  • Getting rid of feelings of overwhelm

  • Overcoming procrastination (particularly useful if you’re neurodivergent)

Over the coming weeks, I will be adding many more tapping videos to my YouTube channel on a wide range of topics, including dealing with imposter syndrome, dealing with toxic bosses, feeling more positive, overcoming social anxiety, fear of public speaking, removing interview nerves, and so much more. In fact, I have over 60 scripts written and ready to go!

The Wrap Up

EFT tapping is more than just an alternative therapy; it’s a holistic approach to emotional and physical well-being that integrates ancient wisdom with modern psychological practices. Its simplicity, accessibility, and wide range of applications make it a valuable tool for anyone seeking to improve their quality of life.

While more research is needed to fully understand the mechanisms behind EFT, the existing scientific evidence and countless anecdotal reports highlight its potential benefits. Whether you’re dealing with stress, pain, emotional issues, or performance anxiety, EFT tapping offers a promising avenue for achieving emotional freedom and holistic health.

My advice is to suspend any disbelief and give it a go. You don’t have to believe it’s going to work for it to actually work! You have absolutely nothing to lose. (You might want to do it in private, though, as it can look a little strange!).

What Next

If you have something that you’d like me to do a tapping video on, either DM or email me at info@jobanks.net. I’m definitely open to suggestions!

Again, you can watch the extended version of this article over on YouTube. Click here to watch.

If you head over to YouTube, please make sure you’re subscribed and have that notification bell on so you don’t miss anything. As I have so many topics to do tapping videos on, I’ll likely be uploading numerous times a week for at least a few weeks. It’s unlikely that I’ll be publicising these types of videos on LinkedIn, so it’s the best way to keep up to date with new releases.

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