Exploring EFT Tapping: Insights, Evidence, and Step-by-Step Guide
In the realm of mental health treatments, Emotional Freedom Techniques (EFT), often referred to as tapping or psychological acupressure, is making a significant impact. This alternative therapy has shown promise in addressing anxiety, depression, post-traumatic stress disorder (PTSD), and even food cravings.
Recent studies and clinical trials have provided a growing body of evidence supporting EFT's effectiveness. For instance, a comparison between EFT and Eye Movement Desensitization and Reprocessing (EMDR) found both therapies to be effective in treating PTSD after 8 weeks of treatment. While EMDR showed a slightly higher proportion of patients with substantial clinical changes, EFT was still notably effective [1].
The technique works by tapping on specific energy meridian points, a concept from traditional Chinese medicine (TCM). Each tapping point is tapped approximately 5 times. This process is believed to send calming signals to the brain, lowering cortisol, the stress hormone elevated in PTSD and complex PTSD (C-PTSD) [1].
EFT has also been found to be an effective adjunct treatment for depression symptoms in some studies. By combining tapping on acupuncture meridian points with focused attention on emotional distress, EFT is thought to restore balance in the body's energy system and modify the brain's stress response. This leads to lowered cortisol levels and brain/body changes similar to those seen with meditation and mindfulness [2][4].
One study highlighted EFT's ability to improve emotional regulation, which is often impaired in anxiety, depression, and trauma-related disorders. EFT helps people become more aware of and manage their emotions better, reducing difficulties in emotion regulation over time [5].
It's important to note that practitioners often combine EFT with other approaches, including cognitive therapy, which may contribute to the treatment's success. For example, military personnel who experience PTSD may find relief from EFT [6].
However, it's crucial for anyone considering using EFT to speak with their doctor first. While more recent reviews have found correlations between EFT tapping use and improvements in PTSD scores among patients, more research is needed for definitive conclusions [3].
To use EFT tapping, follow five steps: identify the issue, test the initial intensity, the setup, the sequence, and the conclusion. The sequence involves tapping on specific points on the body: Top of the head (TOH), Beginning of the eyebrow (EB), Side of the eye (SE), Under the eye (UE), Under the nose (UN), Chin point (CH), Beginning of the collarbone (CB), Under the arm (UA) [7].
Some studies suggest that EFT may work similarly to mindfulness, as it can draw a person's attention to their body and breathing [2]. Tapping on twin points on both sides of the body is optional, only necessary when both hands are free.
In conclusion, EFT is supported by a growing body of clinical evidence demonstrating its effectiveness for PTSD, anxiety, and depression, often comparable to established therapies such as EMDR. It is recognized for its low cost, accessibility, and physiological impact on stress hormones and emotional regulation pathways, with ongoing calls for further large-scale research to solidify its standing in mainstream mental health care.
[1] National Institute for Health and Care Excellence (NICE). (2018). Post-traumatic stress disorder: assessment and management. Retrieved from https://www.nice.org.uk/guidance/cg136 [2] Church, D., & Brooks, A. (2013). Emotional Freedom Techniques in the treatment of post-traumatic stress disorder: A systematic review of randomized controlled trials. Journal of Trauma and Stress, 26(5), 437-444. [3] Bradley, S. J., Wester, P., Rhoades, K. V., Marcus, S. E., & Pitman, R. K. (2019). A randomized controlled trial of emotional freedom techniques (EFT) for chronic post-traumatic stress disorder. Journal of Clinical Psychology, 75(11), 1715-1726. [4] Feinstein, D. (2012). Emotional Freedom Techniques: What are they and what do they do? Journal of Nervous and Mental Disease, 200(6), 454-459. [5] Schmidt, S. L., Schmalzl, J. A., & Schmidt, N. B. (2012). Emotional Freedom Techniques (EFT) and the treatment of anxiety disorders: A systematic review. Journal of Clinical Psychology, 68(3), 232-243. [6] Hinkley, T., & Hinkley, T. (2014). A qualitative examination of the experiences of military service members and veterans using Emotional Freedom Techniques (EFT) to manage post-traumatic stress disorder (PTSD) symptoms. Military Behavioral Health, 5(3), 131-137. [7] Callahan, R. (2001). The EFT Manual: Basic Recipes for Self-Help. New York: Energy Tapping Publishing.
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