Emotional Freedom Technique, often simply called EFT or tapping, is a beautifully simple and powerful method to support your emotional and physical well-being. It weaves together the wisdom of ancient Chinese acupressure with the insights of modern psychology, creating a tool that is both practical and profoundly healing.
Whether you're looking to ease stress, calm anxiety, or work through deeper emotional pain, EFT offers a gentle yet effective way to help you feel more balanced and at peace.
The Science Behind Emotional Freedom Techniques and How EFT Works
At its heart, EFT is about restoring balance to the body's energy system. In Traditional Chinese Medicine, it's believed that we have energy pathways, known as meridians, flowing through our bodies. When we experience stress, negative emotions, or physical pain, these pathways can become disrupted or blocked, leading to a range of emotional and physical challenges.
EFT works by gently tapping on specific acupressure points along these meridians while focusing on the issue you're struggling with. This helps to release any blockages, allowing energy to flow more freely and reducing the intensity of the emotions or pain you're feeling.
Research has shown that EFT can lower cortisol levels, which is the hormone our bodies produce when we're stressed. Studies have also found EFT to be beneficial for a variety of issues, from anxiety and PTSD to phobias and physical pain. By tapping on these acupressure points while acknowledging our emotions, we can help our brain reprocess difficult experiences, easing their emotional impact and bringing a sense of relief.
The Gentle Magic of EFT
What makes EFT particularly special is its ability to create meaningful change in a short amount of time. Unlike some other approaches that may take longer to bring about noticeable shifts, EFT often leads to quick and tangible results.
The act of tapping itself is soothing, and when combined with focusing on a specific emotion or memory, it can help you feel calmer and more centred almost immediately.
Another beautiful aspect of EFT is its versatility. You can use it for a wide range of issues, from everyday stress to more profound emotional healing. Whether you're dealing with anxiety, physical discomfort, or grief, EFT is a tool you can use anytime, anywhere, to help yourself feel better.
Surprising Benefits of EFT
One of the most surprising things about EFT is how it can bring to light emotions or memories you might not have been fully aware of. As you tap, you may find that other related feelings or thoughts come up, giving you the opportunity to address them in the moment. This makes EFT not just a way to relieve symptoms but a gentle method for deeper emotional exploration and healing.
Another surprise is that EFT often works when other approaches have not. Many people turn to EFT as a last resort, only to find that it provides the relief they've been searching for. The combination of physical tapping and mental focus creates a unique experience that can lead to unexpected and transformative results.
A Gentle Guide to the EFT Protocol
EFT is wonderfully easy to learn and practice. Here’s a simple step-by-step guide to help you get started:
Identify the Issue: Begin by focusing on the specific problem you want to address. This could be an emotion, a physical sensation, or a memory. It’s important to be as clear and specific as possible.
Rate the Intensity: On a scale of 0 to 10, rate how intense the emotion or physical sensation feels. This helps you track your progress as you tap.
Create a Setup Statement: Develop a setup statement that acknowledges the issue while also affirming self-acceptance. A common structure is: “Even though I [describe the issue], I deeply and completely accept myself.” For example, “Even though I feel this sadness in my chest, I deeply and completely accept myself.”
Tapping Sequence: Tap on the following points while repeating a brief reminder phrase that summarises the issue (e.g., “this sadness”):
Eyebrow (EB): The inner edge of the eyebrow, near the bridge of the nose.
Side of the Eye (SE): The bone beside the outer corner of the eye.
Under the Eye (UE): The bone directly beneath the eye.
Under the Nose (UN): The area between the bottom of the nose and the upper lip.
Chin (CH): The indentation between the lower lip and the chin.
Collarbone (CB): Just below the collarbone, about an inch to either side of the sternum.
Under the Arm (UA): About four inches below the armpit.
Top of the Head (TH): The crown of the head.
Reassess the Intensity: After completing a round of tapping, check in with yourself and rate the intensity of your emotion or sensation again. If it still feels strong, continue tapping until it reduces to a more comfortable level.
Repeat as Needed: You can repeat the tapping sequence as many times as you like, either focusing on the same issue or addressing different aspects of it.
A Compassionate EFT Protocol for the Loss of a Spouse
Losing a spouse is one of the most challenging experiences one can face. Grief may manifest in many ways—deep sadness, anger, guilt, or even physical pain. EFT can be a supportive tool in helping you navigate these intense emotions, providing a sense of comfort and calm during this difficult time.
Creating a Setup Statement for Grief
Identify Your Emotion: Start by identifying the strongest emotion you’re feeling about your loss. This might be sadness, loneliness, or even anger.
Rate the Intensity: On a scale of 0 to 10, rate how intense this emotion feels right now.
Setup Statement: As you gently tap on the Karate Chop Point (the side of your hand), repeat:
“Even though I feel this deep sadness because of my loss, I deeply and completely accept myself.”
“Even though I feel lost and alone without my spouse, I honour my feelings and allow myself to heal.”
“Even though this grief feels overwhelming, I am open to finding peace and comfort.”
Tapping Sequence for Grief
Eyebrow (EB): “This deep sadness.”
Side of the Eye (SE): “This overwhelming grief.”
Under the Eye (UE): “Feeling lost without them.”
Under the Nose (UN): “The emptiness in my heart.”
Chin (CH): “The pain of losing them.”
Collarbone (CB): “The loneliness I feel.”
Under the Arm (UA): “The weight of this loss.”
Top of the Head (TH): “This deep sadness.”
You can repeat this sequence several times, gently focusing on your emotions and allowing any new feelings or thoughts to surface. As your emotions shift, you can adjust the reminder phrases to reflect your current experience, such as “Even though I still feel this sadness, I choose to find some peace.”
Reassessing and Moving Forward
After a few rounds of tapping, take a moment to reassess how you’re feeling. Notice if the intensity of your emotions has decreased or if different feelings have emerged. Continue tapping until you feel a sense of relief or calm.
Conclusion: If you need more help to embrace the Healing Power of EFT
Emotional Freedom Technique is a gentle yet powerful tool that can help you navigate emotional challenges and find a greater sense of peace.
By integrating tapping into your self-care routine, you’re offering yourself a nurturing way to process difficult emotions, release stress, and restore balance.
Remember, this technique is not a substitute for professional guidance, but it can be a supportive companion on your healing journey.
If you find that your emotions are overwhelming or that you need more personalised support, please don’t hesitate to reach out. Counselling with a professional like myself can provide the safe space and tailored guidance you might need. Together, we can explore deeper layers of your experience, ensuring that you have the support necessary to heal and grow.
Should you have any questions or wish to discuss how EFT might be integrated into a more comprehensive approach to your well-being, feel free to contact me by email mymindfulcounsellor@gmail.com and request a call back.
For more information on how counselling and mindfulness can support your journey, visit www.mymindfulcounsellor.com.
Please remember, while EFT can be a powerful tool, it’s essential to approach it with kindness towards yourself, using it as a part of a broader self-care plan. Take the time to rest, nurture yourself, and allow the healing process to unfold at its own pace.
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