Emotional Freedom Technique (EFT), or tapping, is a holistic healing method that combines elements of ancient acupressure and modern psychology to help reduce stress, release negative emotions, and promote emotional well-being. The technique involves tapping gently on specific meridian points on the body while focusing on a particular thought, feeling, or challenge.
EFT works by addressing disruptions in the body's energy system, which are often linked to emotional distress. By tapping on these points, it helps to restore balance and release the emotional charge associated with negative experiences, such as fear, anxiety, guilt, or sadness. This process not only soothes the nervous system but also fosters a sense of calm and self-acceptance, allowing individuals to move past emotional blocks that may be holding them back.
One of EFT's strengths is its simplicity and accessibility. It can be practiced almost anywhere, requires no special equipment, and is easy to learn, making it an empowering tool for self-care and personal growth. Regular use of EFT has been shown to improve mental clarity, emotional resilience, and overall well-being. Whether used to address specific issues like phobias or to manage day-to-day stress, EFT offers a gentle yet effective way to reconnect with your inner peace.
1. Identify the Negative Thought
Begin by recognising the specific thought, emotion, or belief that’s causing discomfort. Be as precise as possible to address the root of the issue.
- Examples: “I feel unsafe in this environment,” “I am unhappy in this body,” or “I am not good enough.”
- Rate the intensity of this thought or feeling on a scale from 0 to 10, with 0 being no distress and 10 being extremely overwhelming.
Tip: Write down the thought and its intensity to track your progress through the tapping session.
2. Set Your Intention
Create a phrase that acknowledges your negative thought while affirming self-acceptance. This phrase will serve as your anchor throughout the tapping process.
- Example: “Even though I feel [specific feeling], I deeply and completely accept myself.”
This phrase honours your emotions without judgment and creates space for healing.
Why It Matters: Setting your intention aligns your mind with the process, ensuring you remain present and focused.
3. Start with the Karate Chop Point
Tap gently on the side of your hand (the outer edge below your pinky finger, known as the Karate Chop point) using 2-3 fingers.
- Repeat your intention phrase aloud three times.
- Example: “Even though I feel [specific thought], I deeply and completely accept myself as I am.”
Note: This step primes your body and mind to connect with the emotion you’re addressing.
4. Begin the Tapping Sequence
Tap 5-7 times on each of the following points, focusing on your specific thought or feeling. While tapping, use a shortened version of your intention phrase.
- Examples: “This anxious thought,” “This worry,” or “This tension in my body.”
The Tapping Points:
1. Eyebrow: Inner edge of the eyebrow, near the bridge of your nose.
2. Side of the Eye: Outer corner of the eye, on the bone.
3. Under the Eye: Just below the center of the eye, on the cheekbone.
4. Under the Nose: Between the upper lip and nose.
5. Chin: The crease between the lower lip and chin.
6. Collarbone: Below the collarbone, about 1 inch out from the center of the chest.
7. Under the Arm: About 4 inches below the armpit, on the side of your body.
8. Top of the Head: The crown of the head.
5. Reassess the Intensity
Once you’ve completed the tapping sequence, pause and take a deep breath. Reflect on how the thought or feeling has shifted.
- Rate its intensity again on the 0-10 scale.
Next Steps: If the intensity is still high, repeat the process. Adjust your phrases to reflect progress, such as:
- “Even though I still feel some of this worry, I deeply and completely accept myself.”
6. Close with Positive Affirmations
When the intensity has significantly decreased (ideally to a 0-2), replace the negative thought with empowering affirmations.
- Examples: “I am calm and capable,” “I choose peace,” or “I trust in my ability to overcome challenges.”
Why It Helps: Positive affirmations rewire your mindset, reinforcing a sense of empowerment and self-compassion.
7. Practice Regularly
Consistency is key to making EFT a transformative tool in your life. Incorporate it into your daily routine to address negative thoughts as they arise and maintain emotional balance.
- Use tapping during moments of stress, before important events, or as part of your mindfulness practice.
Additional Tips:
- Consider keeping a journal to track recurring thoughts or emotions and your progress over time.
- Pair EFT with deep breathing or meditation for enhanced relaxation.
Final Thoughts
Emotional Freedom Techniques is a powerful and versatile tool that allows you to take charge of your emotional well-being. Over the years, I've seen firsthand how this technique can bring about lasting shifts in a person's emotional landscape. By tapping on specific meridian points while focusing on negative thoughts, EFT helps to release built-up emotional tension and replace those old patterns with positive affirmations and self-compassion.
For me, one of the most profound aspects of EFT is its simplicity. It is something you can easily incorporate into your daily routine, whether you’re looking to address a specific emotional issue or just to maintain a balanced state of mind. As a psychotherapist and NLP practitioner, I have seen how it complements other therapeutic practices, amplifying the work of self-awareness and growth.
I believe that by using EFT, we can build resilience, embrace our true selves, and foster self-acceptance. It’s not just about clearing emotional blocks, but about actively choosing to shift our energy and thoughts toward positivity, healing, and empowerment. This technique has been a game-changer for me personally and professionally, and I encourage you to explore it for yourself, whether you're seeking emotional freedom from past traumas or simply looking to enhance your day-to-day emotional health.
