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EFT Tapping || The 4-Steps Technique To Reducing Stress

With all the stressors around us, we found ourselves constantly looking for new tools and techniques to release stress. Some of these ways include meditation, affirmations, hypnosis, breathwork, and journaling. Another game-changer tool to deal with anxiety is EFT tapping. What is it and how does it work? Here is everything you need to know.


What Is EFT Tapping?

Gary Craig has created this alternative treatment in 1995 for physical, emotional, and mental pain. According to him, “tapping the body can create a balance in your energy system and treat pain.” He suggests that an energy disruption is the cause of all negative emotions and pain.

The emotional freedom technique (EFT) is a healing tool that involves hmmm, yep tapping. You simply tap on different pressure points in the body while saying statements that are related to the issue you are dealing with, whether it is stress, anxiety, or physical pain.

The pressure points used in EFT have long been used in Chinese medicine. These points are considered energy meridians where energy flow can become blocked. Tapping helps clear the energy blockages which clears anxiety, stress, physical pain, and supports other stress-related trauma or experiences held in the mind and body. The good news is that you can simply practice this technique on your own once you learn the pattern.


How Does It Do This?

When your body under stress the amygdala automatically activates the fight or flight response by sending out signals to release stress hormones that prepare your body to fight or run away. Tapping on the meridian points reduces activity in the amygdala which lowers cortisol (the stress hormone) levels in the body and sends signs to your body and brain that you are safe.


The Effectiveness?

Studies have shown that EFT tapping helped a lot of people to decrease anxiety, depression, post-traumatic stress disorder, pain, and cravings while increasing happiness. Also, it has been proven that one hour of tapping can reduce cortisol by 43%.
While EFT does not promise to fix all your mental and physical issues, it can be a very helpful step to add to your current self-care routine.


How Is It Done?

Step 1: Identify Your Focal Issue

You need to determine one issue to be your focal point while tapping. Think of something that is bothering you at the moment whether it is physical or emotional and focus on it in your session. This promises to enhance your outcome.


step 2: Rate The Intensity

Now as you identified your focal issue, it is time to test the intensity of your feeling or pain on a scal of 0 to 10, with 10 being the most painful or difficult. This will help you detrmine your progress after the first tapping sequence. If the level of intensity was 10 prior the session and lowered to 5 after, this means you have accomplished a 50 percent improvement level.


Step 3: Setup A Statement

Before you start tapping you need to decide on a statement that will help explain what you are trying to address. While choosing the statement you must keep two things in mind; acknowledging the issue and accepting yourself despite the problem.

The common setup phrase is: “Even though I have this [fear or problem], I deeply and completely accept myself.” The phrase should address you, not others. For example you shouldn’t say: “Even though my mother is sick, I deeply and completely accept myself.” Instead focus on how the problem makes you feel by saying: “Even though I’m sad my mother is sick, I deeply and completely accept myself.” You can also use phrases such as “fear of heights” or “anxiety” or “overwhelm. You may ask why would I focus on the issue when I am trying to release it? The purpose behind this is acknowledge what is imperfect in order to release its power over you. In other words, to face what is going on inside you. 


Step 4: The Tapping Sequence

  • The outside of the hand 
  • Between your eyebrows
  • side of the eye 
  • under the eye (on top of the cheekbone)
  • under the nose 
  • chin (the indentation between the chin and bottom lip)
  • beginning of the collarbone
  • under the arm (right where a bra strap would hit)

Tap each point five to seven times using your index and middle fingers with both or one hand. while saying the setup statement. Repeat this sequence two or three times.