Curious About EFT “Tapping”?
Recently, I was featured in an article from LIVESTRONG.COM on The Benefits of EFT Tapping and How to Do It, According to Therapists. I wanted to dig more into my thoughts on tapping here on the blog!
Personally, tapping is one of my own go-to techniques for regulation. The Tapping Solution is one of the only apps I pay for, and I recommend it to most of my clients.
What exactly is EFT “tapping”?
EFT stands for Emotional Freedom Technique. Through tapping, you focus on an emotion, usually something like fear, a worry, or even a physical pain while using your fingertips to tap about 5-7 times on a series of meridian, or acupressure, points on your body.
EFT works by calming the nervous system, allowing you to change your response to whatever problem you are focusing on. The brain and the body relax through tapping.
EFT can treat stress, anxiety, depression, physical pain and headaches, and discomfort.
How does EFT tapping help with things like anxiety? What about somatic therapies in general?
Tapping while focusing on a negative emotion or a stressful situation helps send signals of safety to the brain, allowing you to feel safe enough to relax. This allows for a reduction in cortisol levels that can help with anxiety. Tapping addresses the amygdala or the fear center of the brain.
Somatic therapies in general work by helping release trauma that is stored in the body. Like tapping, somatic therapies address the mind-body connection. Somatic therapies often use body movements to release trauma and tension and ultimately help improve mental health.
Somatic therapies operate on the idea that the nervous system can get stuck in survival mode after stressful or traumatic events, continuing to release stress hormones like cortisol which can negatively impact the body and the brain. Somatic therapies treat the mind and the nervous system.
What are the EFT tapping points and why are they important?
There are nine EFT Tapping points:
Side of hand (Katate Chop point) between the base of the pinky and wrist
Eyebrow point, the point where eyebrow hair begins, closest to the bridge of the nose
Side of eye on the bone directly outside of the eye
Under the eye on the bone directly under the eye
Under the nose between the nose and top lip
Chin point between the lower lip and chin
Collarbone point, down one inch for the collarbone
Under the arm using the whole hand, about a hand width down from the armpit
Top of the head
Tapping can be done on both sides or on just one side and should be gentle but firm and never uncomfortable or painful.
These points are based on a combination of ancient Chinese acupuncture and modern psychology.
According to ancient Chinese medicine, energy travels through the body along various pathways, or meridians. Stimulating points along these meridians is thought to improve energy flow and bring balance to the body.
Combining modern psychology, it is thought these meridians may relate to the nervous system. Tapping these points may help the body return to a regulated parasympathetic state.
How can I try EFT tapping?
Identify something you want to focus on. This could be an emotion, a physical pain, or a specific situation going on in your life.
Rate how strongly you feel about that emotion or situation. Use a 0-10 scale, with 0 being the lowest strength and 10 being the highest.
Come up with your setup statement that first acknowledges or labels your problem, then accepts the problem. It’s important to start without judgment towards your identified problem or towards yourself.
Use your fingers to begin tapping on the meridian points, starting with the side of the hand point.
Repeat your setup statement three times while tapping the side of the hand point and take a deep, diaphragmatic breath.
Tap about 5-7 times on each of the other meridian points while continuing to focus on your problem.
Take another deep breath and again rate how strongly you feel on the 0-10 scale. Compare your new rating to where you started.
Repeat tapping until you are below a 2 or a 3, making any changes to your setup statement that feels helpful for you.
You can then use the same tapping points while using positive affirmations.
What does research say about the benefits of EFT tapping?
There has been research into the benefits of tapping. There have been over 275 peer reviewed studies done on tapping. Benefits include:
A significant decrease in levels of the stress hormone, cortisol
A decrease in anxiety
Improved sleep
Pain relief
Improved productivity
Boosts to the immune system
Reductions in heart rate and blood pressure
When should I seek professional help for anxiety and other mental health issues?
A professional, such as a therapist, may be able to help guide you in using EFT, other somatic therapies, or other ways that may help your anxiety or other mental health issues. If you’re not sure how to start addressing your anxiety or other mental health issues, or if you are experiencing any distress as a result of your thoughts, feelings, or actions, don’t hesitate to seek professional help. Therapists and other mental health professionals are there to help, and no one is expected to address their mental health alone.
If you’re in the Dallas area and want to learn more about starting therapy, you can reach us at our Contact page. Let us schedule a free phone consult and explore if we’re a good fit for you or help you find someone that is.
What are other types of somatic therapies I can use?
Shaking the body - Rhythmically move your legs up and down, bending the legs slightly, and allowing a wave-like motion to move through the spine. Shaking can allow the body to return to equilibrium or relaxation after the activation of the flight, fight, or freeze response.
Figure 8 - Rhythmic, repetitive movement like the Figure 8 can be helpful. While standing, move your hips in a figure 8 pattern, finding a soothing rhythm. This bilateral movement uses both sides of the brain and both sides of the body.
Alternate nostril breathing - Exhale completely, then use your right thumb to close your right nostril, inhaling through the left nostril. Then close your left nostril using your fingers and exhale through the right nostril. Inhale through the right nostril, then again use your right thumb to cover the right nostril. Exhale through your left nostril, and continue this pattern. This can help with relaxation.
Compassionate self-touch - Notice an area of the body that needs attention and place a hand on that area. While keeping your touch on that area, you can breathe into that place, imagining your breath traveling to that area. Notice any change you experience while doing this. Self-touch can be soothing and supportive and help with self-kindness.
Push a wall - Place the palms of your hands against a wall and start exerting pressure on the wall. Do this for about 30 seconds, or for about 10 seconds 3 times. Pushing a wall can allow for “fight,” or the sympathetic pathway of our nervous system, to move through the body and can be empowering.
