EFT Tapping is an evidenced-based technique developed by Gary Craig in the 1990s. EFT, often referred to as “Emotional Acupuncture,” combines elements of behavioral therapy (CBT and Exposure Therapies) and Traditional Chinese Medicine. During an EFT session, you learn to tap on designated acupressure points, and speak about what is creating distress, in order to release the emotion.

• EFT works by reducing cortisol and stress hormones, and reduces activity in the amygdala- the “fight/fight/freeze” center of the nervous system. This typically results in feeling significantly less anxious. This modality can be used for in-the-moment stress relief and can be practiced on your own.

• EFT is also taught in session, and can be implemented as a way to reduce trauma related symptoms, manage phobias, reduce negative self-talk, and change limiting beliefs.

I have taken several trainings in EFT Tapping, and I have completed a comprehensive Level 1 and 2 EFT certificate course from the Emotional Freedom Academy.

In 2017, the Kaiser Permanente and US Department of Veteran’s Affairs authorized Emotional Freedom Technique as a treatment for PTSD, anxiety, and depression.

Excellent Research Links on EFT Tapping

• EFT Universe
  Scientific Research on EFT Tapping

• The Tapping Solution
  Research on EFT Tapping

• Science Direct
  Reductions in Pain, Depression, and Anxiety Symptoms After PTSD Remediation in Veterans
  by Dawson Church, PhD
  One of the most pivotal studies in the history of EFT becoming an approved treatment for PTSD.

EFT Tapping Chart
Source: The Tapping Solution “Getting to Know the 9 Tapping Points”

What to Expect in an EFT Session

In an EFT session you will learn what to say and which acupoints to tap on with your fingertips. I will assist you to figure out what to say when tapping on the points.

1. Identify the Problem. EFT can work extremely well for in the moment stress relief, and it also can work for more significant mental health symptoms, even addressing trauma and phobias. The more specific you are about the problem, the more EFT will help you find relief.

2. Rate your emotional intensity on the SUDS scale from 0-10/10. Pay attention to any tension/pain/discomfort in your body and make note of that.

3. Create your Set-Up statement. “Even though I have this anxiety…” (or insert problem here: “pain, frustration, craving, anger, belief that I’ll never succeed”)…

“I accept myself and all these feelings/I acknowledge these feelings/this stress…” (This is your acceptance of the situation) …and “It’s safe to release them/I choose to release them now/I want to come to calm and peaceful place….”

It may seem weird, but the idea is that you state the problem (because when you avoid a problem, it often gets worse), acknowledge/accept the reality the the problem exists (you can’t work with an issue if you don’t accept it’s there in the first place), and you allow yourself to release the problem in a way that feels okay to you. So, like exposure therapy, you face the problem, accept the problem, and with tapping, your nervous system shifts into a relaxed state, thus reducing the emotional charge around the issue.

Remember neurons that “wire together, fire together,” and vice-versa, so while you focus on what’s causing distress while reducing activity in the amygdala with tapping, the distressing feeling, belief, or memory becomes less bothersome.

So your statement may sound something like, “Even though I have this anxiety, I accept myself and these feelings, and I’d like to relax now.”

4. Your reminder phrase, “This anxiety,” While tapping through the 9-12 points.

5. Rate your SUDS level at the end of a round of tapping.

6. Make note of other thoughts, feelings, changes in emotions that come up while tapping through the points. These are called aspects and can be used in later tapping rounds to clear emotional charge.