Emotional Freedom Technique - a quick guide
Last year I took Level 1 and 2 courses in Emotional Freedom Technique (you might know it as tapping), more from curiosity than anything. I would say I was slightly skeptical about it as a support for my clients, but felt it was worth investigating. My skepticism disappeared on the first day, and by the end of the course I was really impressed by how effective it could be for a range of issues, including anxiety and panic, flashbacks, phobias and negative self-talk.
Emotional Freedom Technique (EFT) is a holistic healing method that combines elements of acupressure and psychology. Developed in the 1990s by Gary Craig, it involves tapping on specific points on the body while focusing on an emotion or issue you want to address.
How EFT Works
EFT is based on the concept of energy meridians in traditional Chinese medicine. By tapping on these meridian points, EFT aims to balance the body's energy system and reduce physical and emotional pain. In my own practice, I can see that it also works with the vagal nerve system and that it calms down the amygdala (where the fight or flight urge is triggered). The words or phrases chosen by the client then use NLP-type processes to change how they think about things.
There are differences in each therapist’s techniques, but one basic technique involves:
Identifying the issue: Focus on a specific problem or emotion. Think of a specific word or phrase that fits the issue.
Rating the intensity: Rate the intensity of your feeling on a scale from 0 to 10, with 10 being the worst or strongest emotion.
A setup statement: Create a statement that acknowledges the issue and affirms self-acceptance (e.g., "Even though I feel anxious, I deeply and completely accept myself").
A tapping sequence: Tap on several specific points on the body, including the centre of your eyebrows, the side of your eyes, under your eyes, under your nose, on your chin, your collarbone, and under the arm. As you tap, you repeat the word or phrase you chose e.g. ‘anxious’. Then you tap on the side of your thumb and fingers and the side of the hand, still repeating the word or phrase. At the end of this sequence, take a few minutes, then think about the intensity of that word or phrase – has it dropped? You can repeat the sequence several times to bring that intensity down to a reasonable level.
The diagram below shows tapping points for the head and face:
Tapping Points image courtesy of www.thrivingnow.com/tapping
Here’s a short video to explain the tapping sequence in a more visual way – it also includes a quick exercise that you might find interesting:
A Quick Introduction to Tapping
The Benefits of EFT
Research has shown that EFT can be really effective in managing various conditions, including anxiety, depression, PTSD, and chronic pain. Some studies have found that EFT can significantly reduce cortisol levels, a primary stress hormone, and increase overall happiness.
Check out these two articles for more information on the benefits of EFT:
Why I Love EFT
What has really impressed me, as I work with EFT with my clients, is how quickly it can provide relief from overwhelming pain and anxiety. In one or two sessions, it can knock back emotional or physical intensity from 8/10 to 4/10 or less. That means that you might be more able to cope with stress at work or get on with your day without anxiety dictating your every move. It can also be a valuable tool to help you manage daily life while you wait for trauma therapy.
I love that, as the client, you are in charge of this process at every stage; we work together to identify the issue, then you choose the words or phrases that represent the issue, you rate the intensity of the emotion, and then you just follow my lead in doing the tapping for yourself. With more sessions, you might learn how to do it independently, so it can become a tool you can use whenever you need it.
Want to try EFT with me?
I now offer face-to-face EFT at my counselling rooms near Birkenhead Park, if you live or work in the Liverpool or Wirral area. EFT is also very effective online, so we can work together on zoom if that’s your preference. Working online from home can be really comforting, you are in your own space, and you can build in a bit of quiet contemplation time at the end of the session, which makes it even more effective.
Sessions are £55 per hour, or £75 for 90 minutes – if you’ve never had therapy before or you have several issues to tackle, then an initial 90-minute session might be more effective.
I offer a 20-minute online no-obligation chat, so you can see if EFT can work for you - Contact me for more information.