Category Archives: EFT

EFT, the emotional freedom techniques

EFT, the emotional freedom techniques, is a simple, evidence-based technique that can help us resolve our emotional issues quickly and easily. In EFT, we tap on a series of acupressure points while thinking about an issue. Following this simple procedure can reduce our distress and transform our underlying self-limiting beliefs.

When we start tapping on a problem, we might rate our emotional upset at near a 10 on a scale of 1-10. By the time we finish tapping, maybe repeating the series a couple of times, our emotional upset will disappear or nearly disappear, down to a 0 or 1. The whole process can take just a couple of minutes.

Most of the time, our big emotional blocks – things like low self-esteem, thinking we are undeserving or unlovable, or even being afraid to drive on a highway – are actually built up over time because of traumatic events in our past.

This does not mean that we have all had huge traumas. Sadly, many people have had “big-T” traumas – things that involve violence, accidents, shock. But for most of us, it’s the “little-t” traumas that cause our problems.

“Little-t”  traumas are things that are upsetting or incidents that we interpret in an unhelpful way. These can be things like “the time Dad yelled at me”, “the time my classmates all laughed at me”, “the time I failed the spelling test”, etc. Built up over time, these can become the pillars that underlie our larger issues.

In EFT, we use the metaphor of a tabletop and table legs. The over-arching problem, like low self-esteem, can be thought of as a tabletop; it is being held by the unresolved issues, or “table legs”. Best-practice for EFT is not to treat, or “tap on”, the tabletop, but rather to tap on the legs. We break its legs, and the table collapses.

Each of these “legs” can be conceptualized as a movie that lasts about two minutes, with a beginning, middle, and end. The movie can have a few crescendos. Each of those crescendos are appropriate for our EFT tapping intervention.

Our tables may be held up by ten different legs. Not all of the legs are equally strong. Some legs we rate at a 10 on a scale of 1-10; others may only rate as a 2 or 3. Interestingly, after we treat one or two of the legs, all the other legs seem to get a little smaller until the whole problem is resolved. If we have identified ten “legs” that underlie a problem, we may treat just six of them for the problem to get resolved.

There are lots of websites, YouTube videos, and books about EFT. While EFT can be used effectively on your own, it is even more powerful when used in a clinical setting. Having another person to hold the space, keep calm, and guide you through the process can be invaluable, especially since thinking about traumatic incidents from our past can make it hard for us to stay focused and follow the process clearly.

Want to give it a try? The picture below shows the EFT tapping points. The basic EFT “recipe” is this:

Tap, using all your fingers of one hand, on the outside of your other hand while repeating the setup statement and affirmation below. Do this two times:

Even though I have (this problem), I deeply  and completely accept myself.

Then tap on the points while repeating the problem:

But I have this problem…this problem…this problem that’s an 8 on a 10-scale…this time that ______…this ____ problem … this 8 …this time that _____ … this problem

EFT Tapping Points
TH: Top of Head
EB: Eyebrow
SE: Side of Eye
E: Under Eye
UN: Under Nose
Ch: Chin
CB: Collarbone
UA: Under Arm

If you would like to learn more about EFT, shoot me an email or give me a call. You can also check out the website of its founder, Gary Craig, at www.emofree.com.

Is tapping really necessary? Here’s the deal with EFT tapping.

I have used EFT and other meridian tapping therapies both for myself and with many clients. I have seen issues―even really tough ones―clear up quickly, almost magically. These results intrigued me, and prompted me to do some research about the field of Energy Psychology; you can read some of it here. People sometimes wonder if tapping meridian points is really a necessary ingredient to EFT’s success. One particularly bright and educated client of mine said that he believed it was exposure (the repeated statement of the problem) coupled with a self-soothing technique (tapping) that helped people get clear of their issues. He is a psychologist, so he thinks about these things. The topic has been widely debated, and he is not alone in his suspicions. And the research shows that―he’s wrong.

EFT researchers have begun conducting “dismantling studies” to separate tapping from the cognitive and exposure portions of the protocol. The first study that attempted to parse out the components of EFT’s success were (EFT skeptics) Waite and Holder. In 2003, they conducted a study comparing three tapping conditions (EFT, sham points, and a doll) to a non-tapping condition. However, they mistakenly used EFT points, because they asked participants to with their fingertips, which contain meridian points. Participants in all three tapping groups showed significant improvements; the non-tapping group did not. Waite and Holder concluded that EFT owed its success to distraction and desensitization. But they failed to take the fingertip meridian points into consideration when they reached this conclusion. Perhaps because of this, their study is an outlier when compared to other EFT studies.

In 2013, Louis Fox conducted a study to parse out the components of EFT’s success.  He compared EFT to a control group that used the cognitive and exposure portions of EFT with mindful breathing instead of tapping. The tapping group did significantly better than the control group. In 2014, Rachel Rogers and Sharon Sears conducted a similar study but in this case the control group used sham tapping points. Again, the group that had tapped on actual acupressure points had significantly better results. The most recent dismantling study was conducted in 2015 by Reynolds, who also compared EFT to a group using sham tapping. And again, the EFT group had better results than the control group. (This study is in press; to be published in the Energy Psychology Journal)

The research bears out again and again what EFT practitioners and enthusiasts have intuited for more than a decade. Tapping meridian points and focusing on the problem is the recipe for success. EFT has helped thousands of people overcome a variety of emotional issues. If you would like to learn more about it, I highly recommend EFT creator Gary Craig’s website, along with the Association of Comprehensive Energy Psychology‘s.