In this article, we’ll inquire into what’s EFT Tapping and the positive effects it has on anxiety.
It is one of the best free treatment options available out there for your anxiety or any other emotional or physical problem, for that matter.
Think of EFT (Emotional Freedom Technique) Tapping as psychological acupuncture.
I.e. acupuncture without the needles.
It works by applying short impulses of pressure to certain pressure points on your body that relates to your ailment.
This clears any energy blockages and improves energy flow, restoring harmony to your body’s energy levels.
It helps to treat both bodily pain and mental distress and is straightforward to self-administer.
Many have successfully applied the technique in the treatments for both anxiety and post-traumatic stress disorder.
What’s EFT Tapping – A Short Introduction
Developed by Gary Craig and introduced in 1993, this technique is based on ancient Chinese medicine studies which comprise a range of healing techniques such as acupuncture and acupressure.
EFT Tapping was developed as a blend of acupuncture and mind-body medicine.
They base the technique on the suggestion that negative emotions are not generated by traumatic memories as many people may believe.
Rather, it is caused by disturbances in the body’s natural energy system which, in turn, is caused by carrying around emotional baggage from traumatic encounters.
Therefore, the more emotional baggage you can get rid of, the less physical and emotional ailments you will present.
You do EFT Tapping by tapping on the body’s energy points with the fingertips and you will experience no discomfort or pain whatsoever.
EFT Tapping Points
So, what’s EFT tapping points?
You may be familiar with the practice of acupuncture. This age-old Chinese practice work with over 300 energy points located throughout the body.
Energy points are also known as Meridians. Meridians create a pathway along which energy flows throughout the body.
Basic EFT Tapping zooms in on only several of these points – nine, to be exact.
You will locate the Karate Chop point in the center of the fleshy part on
the outside of your hand. It can be either hand.
You will only use this point at the very start of the process while
affirming the setup statement.
The other 8 points are located mostly on the upper part of your body – from the top of your head to just below your armpit.
These 9 points are not the only points used in EFT Tapping. More
advance EFT methods also focus on points situated at the fingertips, below
the nipples, and on the wrists.
You can tap the points on either side of the body, or, if you
feel so, you could tap both sides at the same time or switch sides even. The
choice is yours.
How to do EFT Tapping
EFT Tapping is an easy to memorize technique. You will probably make use of it quite a lot.
Here’s how to do it:
1. Identify your problem
This could be anything from a physical problem, such as joint pain, to an emotional problem, such as anxiety or negative thought patterns.
It is most likely that there will be more than one problem that you would want to deal with, but it is essential to only concentrate on one problem at a time.
Write the problem down on a piece of paper, or type it on your computer, or record a voice note. It doesn’t matter how you do it, just get it out there with any method you feel comfortable with.
Meditate on the problem as you do this.
So, for example, your problem might be that it terrifies you to have social interactions with other people, then put down “I am terrified of interacting with other people”.
If you suffer from headaches, put down, “I have intense headaches” or something similar.
2. Rate the severity of the problem
Determine the intensity of your problem on a scale of 0 to 10, with 10 being extremely intense and 0 having no intensity. Record this too, with any means you find convenient.
3. Identify where in your body you are holding this emotion
For example, do you experience this problem or emotion from your
heart, your chest, your head, etc. Take note of this too.
4. Insert your problem into
the setup statement
The EFT setup statement is:
“Even though I [name problem], I deeply and completely love and accept myself,”
Now, using two or more fingertips, continuously tap on the Karate Chop point
and recite the setup statement.
Do this several times.
A setup statement example would be, “Even though I
experience a lot of negative thoughts, I deeply and completely love and accept
You do this to set up the process so that the subconscious know
what the problem is that you want it to concentrate on.
It gives the tapping direction to neutralize the associated negative energy disturbances.
5. Do the sequence
Using two or more fingertips, tap between 3 and 7 times on the next 8 energy
points as illustrated above. Use firm, yet gentle pressure. Just as if you’re
drumming your fingertips on a counter or desk.
Be particularly careful to use your fingertips and not your fingernails.
Starting at the top of the head, work your way down through the various points to below
As you’re tapping, you will repeat the same phrase which will consist of
naming the problem. For example, “Negative thoughts”, over and over.
Do this until you have completed tapping a specific point 3-7 times while repeating the problem
Do this for all 8 of the remaining energy points.
6. Reassess the intensity rating
After completing the tapping sequence, rate your problem’s intensity level on a scale from 0 to 10 again.
It is very likely that your intensity level will have dropped.
If you want it to drop even more, simply rinse and repeat steps 4 & 5 until you reach a level you are comfortable with or even a state where you completely eliminate the intensity.
7. Establish new positivity
After dispelling your negative blockages, you can now retrain your body’s flow to be more positive.
Repeating step 5 above, now use statements such as, “I enjoy being calm and relaxed” or “I am happy about these positive changes,”.
For best results, each tapping session should last for at least 15 minutes each.
EFT Tapping misconceptions to avoid
As with most things, there are some typical mistakes to avoid whilst on your tapping journey.
#1. You’re not tapping enough, or long enough
Don’t worry, you’re not the only one who might be prone to this mistake.
Many people have been accustomed to the immediate effectiveness of modern medication.
Natural healing is just as effective, if not more, as any medication, but it’s important to allow the procedure enough time to work.
In some rare instances, tapping may work after the first session.
Mostly, this is not the case, however, and a few tapping sessions will have to be performed in order to attain ultimate effectiveness.
Also, remember that you can’t expect a tapping session to work after just 2 or 3 minutes of tapping. Try tapping for at least 15 minutes per session.
#2. You’re not recording what you’re working on
It’s more important than you might realize to write down or record on the computer what the things are that you’re working on with EFT tapping.
You can keep a record of your intensity scale ratings, note any new feelings or stresses that you identify as you’re tapping on certain matters. Perhaps you wish to work on these later.
Recording everything will just make it a lot simpler for you to keep track of your progress and any future problems you might wish to focus on and treat.
#3. You’re not specific enough
It’s okay to start off with a broad statement such as, “Even though I experience a lot of negative thoughts…”.
After a few rounds of using the broader statement, now concentrate more on the specifics of the problem.
You’re having negative thoughts, but what are these negative thoughts about?
An example would now be, “Even though I experience a lot of negative thoughts about people judging me…”
Now, repeat this for a few rounds.
You can even take it up another notch. “Even though I don’t like the way people look at me when I talk to them…”, or, “Even though it feels like I have nothing valuable to say…”
You will find that doing this will cause you to uncover many other issues you might not even have known of.
Remember to write them down so that you can work on them later.
#4. You’re only thinking about the problem
It’s important to not merely think about the problem but also immerse yourself and tune in to the emotions that you are feeling.
Remember, EFT Tapping helps to clear blocked emotional energy from your system, and simply thinking about them will not be enough to activate the clearing process.
Again, this might also help expose additional blockages you where not aware of before.
What to expect from an EFT Tapping session
You can self-administer EFT tapping, or you may choose to work with and EFT Tapping professional.
If you choose to work with someone, you will find many methods in which these sessions may take place – face-to-face, over the phone, via Skype, to name a few.
Your first session with a professional will consist of them working with you to determine what your most critical issue is.
This will be brought about by the professional asking you a series of questions which you will answer in order to determine the most urgent problem to deal with.
Once the problem is determined, the practitioner will ask and guide you to tune in to your feelings while you think about the problem at hand.
The practitioner will then ask you to rate the severity of the emotion on a scale of 0 – 10 (0 – no emotion, 10 – extreme emotion).
Next, you will tap along with the practitioner. They will tap themselves, and you will tap yourself.
After a few rounds, the practitioner will again ask you to tune in and rate your emotion. The practitioner will record the change of the number.
This will determine if the tapping session should continue, or if it can end. Ultimately, you want to achieve a rating of 0.
In follow-up sessions, the practitioner may now hone in on more specific aspects of your problem.
The practitioner will help you pinpoint specific experiences or challenges that caused you to experience the feelings you are having now.
You will then proceed to work and clear each of these further obstacles until all issues have been resolved.
The number of sessions you require will differ from person to person. Best is to adhere to the guidance of your EFT practitioner.
Studies on EFT Tapping for Anxiety
A study by Ben Gurion University, Medical School for International Health, in Israel, was inconclusive but determined a noteworthy decrease in anxiety levels after applying the EFT technique.
There were, unfortunately, too little data available, and they decided that they will need further studies to establish solid proof.
A Skills Lab study, using social services work students.
The participants reported experiencing considerably less distress and anxiety after applying EFT Tapping.
The International Journal of Emergency Mental Health published a study on Cognitive-Behavioral Therapy and Emotional Freedom Techniques in reducing anxiety and depression in Indian adults.
It was concluded that both techniques caused exceptional reductions in anxiety and depression levels.
There are many more study results available pertaining to Anxiety and EFT Tapping.
For a comprehensive list, CLICK HERE.
Save the Date – World Online Tapping Seminar – FREE
Now that you have a better understanding of what’s EFT tapping and how it can help Anxiety, AnxietyPanda has some exciting information for you.
Coming soon on 4 February 2019 is the 2019 annual World Tapping Summit!
The summit will be held online for 10 days, and you are welcome to attend the live classes completely free of charge.
There will be a seminar available twice a day for you to participate in.
As pointed out, these sessions will be totally free if you attend them live.
If you want to own any of the content or transcripts, they will be available for purchase. Under no circumstance will you be obligated to buy anything.
These high-quality sessions will walk you through the fundamentals of EFT Tapping and teach you how to incorporate these techniques into your everyday life.
To take part in this amazing seminar, that’s been around for longer than a
decade, be sure to SUBSCRIBE to AnxietyPanda. You can do this by leaving your
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