EFT - Tapping for Emotional Release

I first came across EFT (Emotional Freedom Techniques) when I was 18 years old. I tried it for a little bit but I got lost in the teenage years and EFT fell by the wayside. I came across it again however a few months ago at a retreat in Wales; there was an EFT workshop hosted by an incredible man called Tommy Woodfin. I began the workshop very much in my own head with all of my emotions as a very loud distraction, however this would only prove to be just that – a distraction I didn’t have to be distracted by any longer. Instead, I learned to sit with the emotions, make space for them and allow myself to FEEL them.

EFT, often referred to as tapping or psychological acupressure, is a holistic therapy that combines elements of traditional Chinese medicine, neuro-linguistic programming (NLP), and modern psychology. EFT has been gaining widespread popularity over the past few decades due to its simplicity and effectiveness in addressing various emotional and physical issues. This article delves into the history of EFT and explores its techniques and wildly numerous benefits. So join me on a journey into the wonderful world of tapping with EFT.

The Origins of EFT

EFT was developed in the early 1990s by Gary Craig, a Stanford-trained engineer and personal performance coach. Craig's work was heavily influenced by Dr. Roger Callahan, a psychologist who pioneered Thought Field Therapy (TFT). TFT involves tapping specific meridian points on the body to alleviate psychological distress. Craig simplified and streamlined Callahan's techniques, making them more accessible to the general public.

The foundational principle of EFT is based on the concept that negative emotions are linked to disruptions in the body's energy system. By tapping on specific points along the body's meridian lines while focusing on the issue at hand, individuals can restore balance to their energy systems, thus reducing emotional distress and physical discomfort.

Evolution & Acceptance

Since its inception, EFT has evolved and expanded. It has been adapted and studied by numerous practitioners and researchers worldwide. In the early 2000s, EFT gained significant attention through online platforms and self-help books, leading to a broader acceptance among both laypeople and professionals in the fields of psychology and holistic health.

The Technique

So let’s get down to business. The basic EFT tapping sequence involves the following steps:

• Identify the Issue: Focus on a specific problem or emotion you wish to address.
• Rate the Intensity: On a scale of 0 to 10, rate the current intensity of the emotion or pain.
• Set Up: Repeat a setup statement three times while tapping the karate chop point (the side of the hand). An example of a setup statement is, "Even though I have this [issue], I deeply and completely accept myself."
• Tapping Sequence: Tap on a series of meridian points while repeating a reminder phrase that keeps your attention on the issue. The main points include the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm. Watch a YouTube tutorial if you feel you need a little guidance with these particular points.
• Reassess the Intensity: After completing the tapping sequence, rate the intensity of the emotion or pain again. Repeat the process until the intensity decreases significantly.

Benefits of EFT

EFT offers a wide range of benefits, making it a versatile tool for emotional and physical well-being. Some of the most notable benefits include:

Reduction of Anxiety & Stress:
EFT has been shown to be effective in reducing symptoms of anxiety and stress. By addressing the underlying emotional triggers, individuals can experience a sense of calm and relaxation.

Relief from Chronic Pain:
Many people report significant relief from chronic pain conditions after using EFT. The technique helps to release the emotional components of pain, which can contribute to physical discomfort.

Improvement in Mental Health:
EFT has been used to treat various mental health issues, including depression, PTSD, and phobias. Studies have demonstrated its efficacy in reducing symptoms and improving overall mental health.

Enhanced Performance & Focus:
Athletes, students, and professionals have utilised EFT to enhance performance and concentration. By eliminating performance-related anxieties, individuals can achieve their goals more effectively.

Support for Addiction Recovery:
EFT can be a valuable tool in addiction recovery programs. It helps individuals manage cravings and address the emotional root causes of addictive behaviours.

Improved Relationships:
By addressing emotional baggage and limiting beliefs, EFT can lead to healthier and more fulfilling relationships. It promotes emotional healing and effective communication.

Self-Acceptance & Personal Growth:
One of the core principles of EFT is self-acceptance. Practicing EFT fosters a sense of self-compassion and encourages personal growth and self-improvement.

Scientific Research & Validation

While EFT has gained a substantial following, it has also faced scepticism from the scientific community. However, an increasing number of studies have begun to validate its effectiveness. Research published in peer-reviewed journals has shown that EFT can significantly reduce symptoms of anxiety, depression, and PTSD. For instance, a 2019 meta-analysis published in the Journal of Nervous and Mental Disease concluded that EFT is an effective treatment for anxiety disorders.

My Reasons For Choosing EFT

I have always been very judgemental of myself. Of everything, my body (especially after my 2 C-Sections), my health issues, my thoughts, my actions, my parenting, the words I speak and how I speak them, how I sound WHEN I speak, my clothes, my seeming lack of coping with changes, the emotions I feel on a very regular basis…you know, for being a human being having a very human experience. For too long now I have been my own reason for suffering, a lot longer than what I needed to or deserved to. But really, this mind we’ve all been graced with in this lifetime, it’s a bit of a trap. There are so many things to navigate and understand, and figure out and contemplate, and come to terms with – as the saying goes, “wrap your mind around” – It’s a minefield of information and it’s incredibly easy to get lost in life. I have found however, over time, that the gentler I am with myself, the more patient I am with myself and others, I don’t actually have to absorb all of the outside sources of information, I can just breathe, be as present as I can be in that moment, and listen to how my own body is feeling and honour THAT. That is actually enough.

I have learned that I cannot use my mind to figure out all the solutions to all the confusion and questions I have, I cannot THINK my way out of anxiety, logic is pointless in this respect. So I have been turning more to the wisdom of my body and the emotions I feel from certain physical sensations. Allowing these emotions to just BE whatever they are in that moment, accepting them for being there; it’s ok that they’re there, I haven’t failed in any way for FEELING something strongly, even if the feeling is uncomfortable. And then lastly, EMBRACING these emotions. Because, why not. They’re there anyway, so instead of fighting our own minds, what if we just allowed them to be there, accepted them for what they were, and embraced the very fact that we can FEEL them there. And we acknowledge their existence rather than resisting their place within our mind and body, because this resistance IS within our body and it will manifest as some sort of small or large pain/disruption/ailment/disease if we do not learn to listen, allow, accept and embrace the significance of their place in our world. We have a whirlpool of wisdom within our own hearts. I am done not listening to my own. So that, that is why I love EFT, to gently walk me through my own emotions, and allow me to see them and FEEL them for what they are and what they have to say, and of course to ultimately embrace them into liberation and transformation.

My Own Affirmations

Below are a select few of my own personal affirmations that I like to refer to when I need them. They are a collection of them over time that I have built and have come to love and trust. Affirmations are extremely personal so what works for me may not work for you, so if you feel so called, try making some of your own but not just so they sound nice, but ones that touch you deeply when you read/hear them. Ones that you FEEL, not just recite. So without further ado:

• I give myself permission, as many times as necessary, to heal.
• I trust in my process, I am gentle with my process. Life knows exactly what to do for my highest good.
• I am making positive changes to my entire reality around me.
• I allow, I accept, I embrace.
• I am worthy of all the love in the universe, including my own.
• The power is within me.
• It is safe to be me, to be in my body, and to listen to my heart.
• I am divinely guided and protected.
• I release myself from judgement, fear and doubt.
• My path through the ether is clear. I allow myself to live it.
• Everything I need is already within me. I can tap into this infinite power and wisdom whenever I need to.
• My heart is full of love.
• I am forever grateful for this life.

And my absolute favourite:

• I ask for help this day, in all ways. Through unconditional Love, Thank you.

Doing the tapping sequence mentioned above, whilst reciting my affirmations, or whatever I feel is necessary to recite on that day, in that moment, has proved so incredibly effective for myself. It is my hope that this particular method may bring you peace and clarity in the moments you need it the most.

A Moment Together

Let’s have a small moment together before the end of this article. So from my heart to yours, let’s breathe together, free of judgement, with no-where else to be in this moment other than completely swept up in this one, with these words, with your heart, and your breath…

Take a slow deep breath in through the nose…hold this breath for a count of 4.
And when you are ready, release this breath just as slowly and let it be as long as it needs to be, let it be easy. The out breath may be longer than the inbreath, this is perfectly natural.
Now repeat this for another 4 long, slow breaths.

How do you feel?

Now be gentle with yourself in these coming moments. You can return to your breath whenever you need to.

Emotional Freedom Techniques (EFT) has emerged as a powerful and accessible tool for emotional and physical healing. Its roots in traditional Chinese medicine and modern psychology, coupled with its simplicity and effectiveness, have contributed to its widespread acceptance and use. However EFT is much much more than just another ‘tool’ – it’s a programme you can integrate into your life, for LIFE. It’s proven a companion even for me personally, like a trusted friend I can lean on in times of high anxiety and stress. So as research continues to validate its benefits, EFT is likely to become an even more integral part of holistic health and wellness practices. Whether used for stress reduction, pain relief, mental health improvement, or personal growth, EFT offers a unique and invaluable approach to achieving emotional freedom and overall well-being. Give it a try the next time you feel you could use some extra help, and may you find within yourself the friend that you’ve always needed.