Emotional Freedom Tapping (EFT)
As an acupuncturist, I often encourage my clients to extend the benefits of our sessions into their daily lives. When emotions like anxiety, sadness, or anger arise—or when physical pain from headaches or old injuries resurfaces—acupressure can be a helpful tool.
Recently, I’ve been exploring Emotional Freedom Tapping (EFT), a practice that combines elements of acupressure and modern psychology. Research suggests EFT can help manage stress, anxiety, depression, and even physical pain[1][2][3].
What Is EFT?
EFT, also known as tapping, involves lightly tapping specific acupoints on the body—primarily on the head and upper body—while focusing on a particular issue or emotion. This method is rooted in the principles of acupuncture but does not require needles. Proponents believe it balances the body’s energy system and reduces distress by stimulating these points[3][4].
How Does It Work?
EFT integrates cognitive techniques with physical stimulation.
For example:
1. Identify an issue causing distress and rate its intensity (0-10 scale).
2. Create a self-acceptance statement (e.g., “Even though I feel anxious, I deeply accept myself”).
3. Tap specific points (e.g., eyebrow, under-eye) while repeating the issue.
4. Reassess your distress level and repeat if needed[4][5].
EFT is simple, portable, and evidence-based—a valuable addition to your self-care toolkit.
Limitations of Acupressure Compared to EFT
While both acupressure and Emotional Freedom Techniques (EFT) share the principle of stimulating the body’s energy meridian points, EFT offers distinct advantages that address some limitations of traditional acupressure.
1. **Emotional Integration**: Acupressure primarily focuses on physical relief by applying pressure to specific points, which can alleviate pain or discomfort. However, EFT combines acupoints stimulation with cognitive techniques, such as affirmations and exposure therapy, allowing it to address emotional and psychological challenges like anxiety, PTSD, and depression more effectively[9][10][12].
2. **Self-Application**: While acupressure often requires guidance from a practitioner for precise application, EFT is designed for self-use. Its structured tapping sequences and verbal affirmations make it accessible and easy to learn, empowering individuals to manage their emotional or physical distress independently[9][10][14].
3. **Holistic Impact**: Research suggests that EFT may regulate cortisol levels, improve mood, and reduce stress more comprehensively than acupressure alone. This integration of psychological and physical components enhances its effectiveness for addressing complex issues[9][12][15].
Although acupressure is effective for immediate physical relief, EFT’s combination of touch and talk therapy offers a broader scope for emotional healing and self-care.
Sources
[1] Research supports benefits of tapping for mental health https://www.purdue.edu/newsroom/purduetoday/2023/Q3/emotional-freedom-technique-research-supports-benefits-of-tapping-for-mental-health/
[2] EFT Tapping: The Psychology Behind Tapping Therapy https://positivepsychology.com/eft-tapping/
[3] What Is EFT Tapping? Your Guide To Emotional Freedom Technique https://health.clevelandclinic.org/eft-tapping
[4] Emotional Freedom Technique (EFT) - HealthLink BC https://www.healthlinkbc.ca/health-topics/emotional-freedom-technique-eft
[5] What Is EFT Tapping? 5-Step Technique for Anxiety Relief - Healthline https://www.healthline.com/health/eft-tapping
[6] Face Tapping The Anxiety Away: Does EFT Work? - Sweet July https://stories.sweetjuly.com/editorial/face-tapping-the-anxiety-away-does-eft-work/
[7] What is EFT Tapping? Benefits, Steps, and More https://mentalhealthcenterkids.com/blogs/articles/eft-tapping
[8] How Emotional Freedom Technique has Saved my Ass. https://www.elephantjournal.com/2021/04/how-emotional-freedom-technique-has-saved-my-ass-melissa-steussy/
[9] EFT Tapping: What Is It and Does It Work for Stress? - WebMD https://www.webmd.com/balance/what-is-eft-tapping
[10] What Is EFT Tapping? 5-Step Technique for Anxiety Relief - Healthline https://www.healthline.com/health/eft-tapping
[11] Is EFT Tapping the Same as Acupuncture? - Vitality Living College https://vitalitylivingcollege.info/is-eft-tapping-the-same-as-acupuncture/
[12] What is EFT Tapping? Benefits, Steps, and More https://mentalhealthcenterkids.com/blogs/articles/eft-tapping
[13] Is Tapping on Acupuncture Points an Active Ingredient in Emotional ... https://pubmed.ncbi.nlm.nih.gov/32740561/
[14] Your guide to EFT Tapping (Emotional Freedom Technique) https://www.medicalnewstoday.com/articles/326434
[15] Is Tapping on Acupuncture Points an Active Ingredient in Emotional ... https://pubmed.ncbi.nlm.nih.gov/30273275/
[16] EFT Tapping: Points to Press for an Emotional Release https://www.verywellhealth.com/eft-tapping-7564264
[17] Emotional Freedom Techniques - Wikipedia https://en.wikipedia.org/wiki/Emotional_Freedom_Techniques
