Have you ever wondered how EFT works? In this post, I am going to share what is EFT and how you can practice it on your own.
What is EFT
EFT Tapping (Emotional Freedom Techniques) is a mind-body practice that combines gentle tapping on specific acupressure points with verbal affirmations to release emotional and psychological stress.
By stimulating energy meridians while focusing on a specific issue, EFT helps regulate the nervous system, reduce anxiety, and rewire negative thought patterns.
Common Terminologies Associated with EFT
Chinese Acupuncture or TCM – Traditional Chinese Medicine. It is a traditional healing practice that involves inserting thin needles into specific points on the body to restore the flow of Qi (life energy) along meridian pathways.
Acupuncture is based on the belief that blocked or imbalanced energy leads to illness, pain, or emotional distress. By stimulating these meridian points, acupuncture helps relieve pain, reduce stress, improve circulation, and promote overall health and well-being.
Meridian – refers to the energy pathways in the body. These pathways, similar to those used in acupuncture, help regulate the flow of energy (Qi).
By tapping on specific meridian points, EFT helps release emotional blocks, restore balance, and promote healing.
Energy – refers to the body’s vital life force or Qi (pronounced “chee”). It is the subtle flow of electrical and energetic signals that run through the body’s meridian system.
When this energy is blocked or disrupted due to stress, trauma, or negative emotions, it can create emotional and physical distress. Tapping on specific meridian points can restore energy flow, release emotional blocks, and promote overall balance and well-being.
Psychotherapy – is a form of talk therapy that helps individuals address emotional, mental, and behavioral challenges. It involves working with a trained therapist to explore thoughts, feelings, and experiences to develop coping strategies, improve mental well-being, and resolve past trauma.
Coaching – is a goal-oriented, action-driven process that helps individuals unlock their potential, overcome obstacles, and achieve personal or professional success.
Healer – A healer is someone who facilitates the healing process, helping others restore balance and well-being. Healers can take many forms, including energy healers, therapists, coaches, acupuncturists, shamans, or medical professionals. They use various techniques, such as Reiki, EFT, sound healing, breathwork, or traditional medicine, to support individuals in overcoming emotional, physical, or spiritual imbalances.
Read my post – The difference between Coaching, Therapy and Healing
EFT a Universal Self-Help Tool
EFT is a go-to self-help tool because most problems stem from stress, and stress touches almost everything that we do.
EFT is also a preferred self-help tool because it is
- Safe and Non-Intrusive – EFT doesn’t require reliving traumatic experiences in depth or require using needle to touch the body, making it a gentle method for emotional healing.
- Accessible to Everyone – EFT can be learned quickly and practiced by anyone, regardless of age, background, or experience.
- Effective – Multiple studies have demonstrated the efficacy of EFT) in addressing various psychological and physiological conditions.
- A meta-analysis published in the Journal of Nervous and Mental Disease found that EFT significantly reduces symptoms of anxiety, depression, phobias, and post-traumatic stress disorder (PTSD).
- Additionally, research highlighted in Frontiers in Psychology indicates that EFT meets the American Psychological Association’s criteria as an evidence-based practice for treating these conditions.
- Furthermore, a study published in Frontiers in Psychology reported that EFT is effective in improving psychological conditions such as anxiety, depression, phobias, and PTSD, as well as physiological issues like pain and insomnia.
- Balances Both Science and Energy Work – It combines psychology (rewiring thought patterns) with energy healing (clearing meridian blockages).
- Enhances Other Self-Help Practices – EFT works well alongside Law of Attraction, NLP, Hypnotherapy, Coaching, and CBT, making it a powerful complementary tool.
Because it is versatile, easy to learn, and effective across different challenges, EFT stands out as one of the most practical and powerful self-help tools available today.
Limitation of EFT
While EFT is a powerful tool, it does have some limitations:
- Not a Replacement for Professional Therapy – EFT can help with emotional regulation, but deep trauma, severe mental health conditions, or medical issues may require professional therapy or medical treatment.
- Effectiveness Varies – Some people experience rapid results, while others may need repeated sessions or additional therapeutic support to see lasting change.
- Not a Substitute for Medical Care – While EFT can help reduce stress-related symptoms, it does not replace medical treatment for physical illnesses or psychological disorders like schizophrenia or bipolar disorder.
- Can Bring Up Strong Emotions – EFT may surface deep-seated emotions or suppressed trauma, which can be overwhelming without proper guidance or support.
- Limited Scientific Recognition – While research supports EFT’s effectiveness, it is still not widely accepted in mainstream medicine and psychology.
- Requires Consistency and Openness – Results depend on regular practice and willingness to address emotional blocks, which some may find challenging.
- May Not Address Root Causes Alone – While EFT helps release emotional charge, deeper personal work (like therapy, coaching, or mindset shifts) may be necessary for long-term transformation.
- Can Affect Memory Recall – EFT may change how a person emotionally relates to past events, potentially making it harder to recall specific details in cases like legal matters.
Despite these limitations, EFT remains a valuable tool for emotional well-being, especially when used alongside other healing and self-development methods.
Preparing For EFT Tapping
How to Prepare for EFT Tapping
To get the most out of EFT, it’s helpful to prepare yourself mentally and physically:
- Find a Quiet Space – Choose a place where you won’t be disturbed.
- Hydrate – Drink water before tapping to support energy flow.
- Set an Intention – Decide what issue you want to address and be specific.
- Rate Your Intensity – On a scale of 0 to 10, note how strong the emotion or physical sensation feels before starting.
- Be Open-Minded – EFT works best when you allow emotions and energy to shift naturally.
What to Expect During EFT Tapping
As you tap on acupressure points while focusing on an issue, you may experience:
- Emotional Releases – Tears, yawning, sighing, or laughter as stored emotions surface and clear.
- Physical Sensations – Tingling, warmth, chills, or a sense of relaxation in the body.
- Shifts in Thoughts or Memories – Old memories or insights may arise as you work through emotional blocks.
- Gradual or Immediate Relief – Some people feel instant relaxation, while others notice a gradual shift after several rounds.
- Resistance or Discomfort – Sometimes, resistance to change can surface, but continuing to tap can help release it.
What to Expect After EFT Tapping
Once you finish tapping, you may notice:
- A Sense of Calm – Many people feel lighter, calmer, and more in control of their emotions.
- Reduced Emotional Intensity – The issue that once felt overwhelming may feel neutral or distant.
- Clearer Thinking – You may gain new insights or a fresh perspective on the issue.
- Physical Relaxation – Muscle tension or discomfort may ease as stress is released.
- Emotional Neutrality – You may find it hard to reconnect with the emotional charge of the issue, indicating successful energy clearing.
- Continued Processing – Emotional shifts can continue for hours or days as the body and mind adjust.
If you still feel some intensity after tapping, repeat another round or try tapping over several days to deepen the effects. Consistency is key to lasting transformation!
How To Perform EFT Tapping?
EFT Tapping involves gently tapping on specific acupressure points while focusing on an issue and using affirmations to release emotional or physical stress. Here’s how to do it:
1. Identify the Issue
Choose a specific issue to work on—stress, anxiety, pain, money blocks, or fear. Be as specific as possible.
2. Rate the Intensity
On a scale of 0 to 10, rate how intense the emotion or discomfort feels (10 being the highest).
3. Create a Setup Statement
Use a phrase that acknowledges the issue while affirming self-acceptance.
Example:
“Even though I feel anxious about this meeting, I deeply and completely accept myself.”
4. Tap on the EFT Points
Gently tap 5-7 times on each of the following points while repeating a reminder phrase (a short version of the issue).
- Karate Chop (KC) – Side of the hand (repeat the setup statement 3 times).
- Eyebrow (EB) – Start of the eyebrow (e.g., “This anxiety”).
- Side of Eye (SE) – Outer corner of the eye (“I feel so tense”).
- Under Eye (UE) – Below the eye (“This pressure in my chest”).
- Under Nose (UN) – Between nose and upper lip (“I don’t know if I can handle this”).
- Chin (CH) – Below the lower lip (“This fear of failing”).
- Collarbone (CB) – Below the collarbone (“I feel overwhelmed”).
- Under Arm (UA) – About 4 inches below the armpit (“I just want to feel calm”).
- Top of Head (TH) – Crown of the head (“Releasing this anxiety now”).
5. Check the Intensity Again
Rate the intensity again on a scale of 0 to 10. If it hasn’t dropped significantly, repeat another round while adjusting the wording to reflect progress.
6. Repeat Until Relief is Felt
Continue tapping until you feel the emotional or physical intensity lessen (aim for a 2 or lower).
7. Use a Positive Reframing Statement
Once the intensity is lower, incorporate positive affirmations while tapping:
“I choose to feel calm and confident now.”
“I am safe and in control.”
“I release this fear and welcome peace.”
Conclusion
EFT Tapping is simple, effective, and can be done anywhere to help release stress, anxiety, and emotional blocks. The more consistently you practice, the more noticeable the results! 😊
