Emotional Freedom Technique for Worry and Troubling Thoughts

Emotional Freedom Technique (EFT), also known as “tapping,” is a mind-body intervention that utilizes the capabilities of acupressure points to release anxiety and lower stress levels. 

Drawing on the Traditional Chinese Medicine (TCM) practice of acupuncture, EFT employs key acupressure points on the hands, face, and body through tapping while focusing on anxious or troubling feelings and repeating positive affirmations to shift perspective around those feelings. 

Acupoints connect through pathways called meridians, which play a vital role in facilitating the flow of life-force energy, known as chi. TCM suggests that the balance and flow of this energy are essential for maintaining overall health.

Practice Development 

In the 1990s, engineer Gary Craig drew inspiration from the work of psychologist Roger Callahan to develop EFT. He began integrating mental focus into the principles of acupressure, finding that the combination of tapping and cognitive reframing led to positive results. The practice involved repeating a particular statement while tapping specific points on the body to reframe troubling emotions. Over the years, Craig refined and evolved this process through practical application.

Today, EFT tapping has gained popularity as a method to alleviate everyday stress and anxiety. Licensed practitioners utilize EFT tapping in clinical settings to help patients with conditions such as post-traumatic stress disorder (PTSD), trauma, phobias, and other mental health issues. 

How EFT Works in the Body

According to TCM, more than 2,000 specific acupoints exist throughout the human body, and research suggests a physiological response to their stimulation. Microscopic examination has revealed a high density of nerve endings in these points, including nerve fibers responsible for regulating temperature and a concentration of white blood cells. These findings indicate that acupoints possess unique characteristics and are intricately connected to the body's physiological systems.

Possible Benefits of EFT

Research suggests that EFT Tapping may help soothe depression, anxiety, nervousness, and pain. Research has also shown that stimulating acupoints produces various brain chemicals, including endogenous opioids for pain relief, serotonin for mood regulation and sleep, and gamma-aminobutyric acid for a calming effect on the body.

• Natural Pain Relief
  Studies have shown that stimulating acupoints can lead to the production of various brain chemicals and has been associated with the release of endogenous opioids, which are natural pain-relieving chemicals.

• Increased Serotonin Levels
  EFT has also been observed to increase serotonin levels, a neurotransmitter that plays a role in regulating sleep, mood, and memory. 

• Increased GABA Levels
  Another brain chemical affected by acupoint stimulation is gamma-aminobutyric acid (GABA), known for its calming effect on the body.

EFT can be a valuable therapeutic intervention that effectively disrupts negative or troubling thoughts and restores the flow of chi. While stimulating specific acupoints and incorporating mental focus, EFT can work to reframe thoughts and restore balance while releasing beneficial chemicals in the brain. When dealing with particularly distressing thoughts, it’s important to seek the assistance of a trained EFT facilitator or healthcare professional. Overall, EFT can contribute to an increased sense of well-being and confidence. 

Beginner’s EFT Exercise

If you’re interested in experiencing EFT yourself, try this exercise to get started with the practice.

1. Think of an issue that's bothering you.
   This could be any issue. For example, it could be something you're feeling anxious or sad about.

2. Measure how your issue makes you feel.
   Rate how bad you feel on a scale from 0 to 10. A score of 0 means you don't feel bad at all. A score of 10 means you feel as bad as possible. Write down this number.

3. Create a statement that describes your issue, followed by a statement of self-acceptance.
   For example, you could say, "Even though I feel anxious about work tomorrow, I deeply and completely accept myself."

4. Tap repeatedly on the edge of your palm, below your little finger.
   While you tap, say your statement out loud 3 times.

5. Now tap on the rest of the points on your body, one at a time.
   While you tap, state your issue over and over. For example, you might repeat "anxious about test". Tap on each point in this order:

• Tap on the top, center of your head.

• Tap on the inside edge of one eyebrow.

• Tap next to the outside edge of one eye.

• Tap on the bone underneath one eye.

• Tap between your nose and your upper lip.

• Tap between your lower lip and your chin.

• Tap beneath one collarbone (find the notch beneath the inside edge of the collarbone).

• Tap under one armpit (about 4 inches below the armpit).

• Stop and re-measure how you feel about your issue.

6. Repeat the steps if needed.
   Tap until you can give your issue a lower number, or until you feel better

If you’re interested in understanding more about how somatic practices can help you, consider working with a Somatic Therapist or Practitioner. The Embody Lab’s Somatic Therapist and Practitioner Directory can help you find the right practitioner to support your journey towards more self-compassion, connection, and authenticity. Explore our directory and find the support you need.