What in the world is EFT TAPPING? (and how to do it)
What in the world is EFT tapping?
Emotional freedom technique (EFT) acupressure tapping is a researched strategy for managing stress and improving conditions with a nervous system component.
BENEFITS OF EFT TAPPING
decreases anxiety
improves depression
decreases PTSD symptoms
minimizes pain
reduces cravings
increases happiness
boosts immunity (IgA)
improves resting heart rate
balances blood pressure
decreases cortisol levels
HOW TO DO EFT TAPPING
1. Compose setup phrase:
"Even though I experience ____(pain, fear, or emotion)____, ____(affirmation)____.”
example affirmations:
I completely and deeply accept myself
my body is good and has a capacity for healing
I am worthy of love and acceptance
other relevant phrase
2. Say entire setup phrase 3x while tapping karate chop point.
3. Repeat affirmation as you tap each other point 7x.
EFT TAPPING POINTS
INNER EYEBROW
SIDE OF EYE
UNDER EYE
UNDER NOSE
CHIN
COLLARBONE
UNDER ARM
KARATE CHOP POINT
TOP OF HEAD
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References
Clond M. Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. J Nerv Ment Dis. 2016 May;204(5):388-95. doi: 10.1097/NMD.0000000000000483. PMID: 26894319.
Sebastian B, Nelms J. The Effectiveness of Emotional Freedom Techniques in the Treatment of Posttraumatic Stress Disorder: A Meta-Analysis. Explore (NY). 2017 Jan-Feb;13(1):16-25. doi: 10.1016/j.explore.2016.10.001. Epub 2016 Oct 24. PMID: 27889444.
Nelms JA, Castel L. A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. Explore (NY). 2016 Nov-Dec;12(6):416-426. doi: 10.1016/j.explore.2016.08.001. Epub 2016 Aug 18. PMID: 27843054.
Rancour P. The Emotional Freedom Technique: Finally, a Unifying Theory for the Practice of Holistic Nursing, or Too Good to Be True? J Holist Nurs. 2017 Dec;35(4):382-388. doi: 10.1177/0898010116648456. Epub 2016 May 11. PMID: 27170647.
Church D, Yount G, Brooks AJ. The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. J Nerv Ment Dis. 2012 Oct;200(10):891-6. doi: 10.1097/NMD.0b013e31826b9fc1. PMID: 22986277.
Stapleton P, Crighton G, Sabot D, O'Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020 Nov;12(8):869-877. doi: 10.1037/tra0000563. Epub 2020 Mar 12. PMID: 32162958.
Church D, Stapleton P, Mollon P, Feinstein D, Boath E, Mackay D, Sims R. Guidelines for the Treatment of PTSD Using Clinical EFT (Emotional Freedom Techniques). Healthcare (Basel). 2018 Dec 12;6(4):146. doi: 10.3390/healthcare6040146. PMID: 30545069; PMCID: PMC6316206.