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Iqra Mazhar

Explore the potential of Emotional Freedom Technique (EFT) for happiness with Meri Sehat. Learn techniques for emotional well-being.

Can I EFT My Way To Happiness?

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Saad Ullah Siddiqui

Nuclear Stress Test FAQs

Introduction

With terms like &ldquo;nuclear&rdquo; + &ldquo;stress&rdquo;, the name itself may sound intimidating for a lot of you. However, it&rsquo;s just a common test that could help you determine whether every time you heave a bag upstairs is normal or a symptom of restricted blood flow and poor heart health<a href="#accordion">[3]</a>. 
&nbsp;

A nuclear stress test is an innovative diagnostic technique for heart problems. It may be necessary to:

<ul>
	<li>Identify heart diseases, such as<a href="https://merisehat.pk/disease/coronary-artery-disease"> coronary artery disease</a> and irregular heartbeat</li>
	<li>Verify the effectiveness of the treatment for specific heart issues</li>
	<li>Ensure the heart is capable of withstanding anesthesia before surgery&nbsp;</li>
	<li>Ensure that the fitness regimen your doctor recommends for you is safe 
	&nbsp;</li>
</ul>

Your doctor will observe how well your cardiovascular system works when you&rsquo;re at rest as well as when you&rsquo;re exercising. You will be given an IV infusion of a radioactive tracer before the procedure begins. The tracer will enable the nuclear camera to capture images of the heart muscle&#39;s blood flow during the entire process.&nbsp;

&nbsp;

Along with these pictures, the protocol entails that your heart&rsquo;s activity is also monitored through ECG and blood pressure. 
&nbsp;

Understanding FAQs About a Nuclear Stress Test

It may be conducted at a hospital or an outpatient clinic, i.e., under supervision of a technologist, nurse, and/or doctor.&nbsp;

&nbsp;

You&rsquo;ll be instructed to arrive for the test wearing comfortable shoes and clothes and to avoid applying any cream or oil to your skin on that day. As a precaution, the doctor may also have advised you to avoid some or all of your medications a few days before the test if they&rsquo;re likely to interfere with the test. And, likewise, they may ask you to not smoke, drink, and even fast for a couple of hours prior to the test.

&nbsp;

You may be allowed an inhaler if you&rsquo;re asthmatic&nbsp;as long as you&rsquo;ve informed the doctor and the medical team beforehand<a href="#accordion">[6]</a>.&nbsp;

&nbsp;

During the procedure, your body will then be wired to an ECG machine, a blood-pressure cuff will be wrapped around your arm, and you may be asked to breathe through a tube.

&nbsp;

The test usually takes 2-4 hours, but some people are required to take the test over 2 days so you may want to confirm it with your doctor and plan accordingly. 
&nbsp;

If you do not exercise regularly, your doctor may opt for pharmacologic stress testing instead of the treadmilm<a href="#accordion">[1]</a>.&nbsp;

&nbsp;

Again, there&rsquo;s no need to worry. It&rsquo;s a chemical stress procedure that mimics exercise by boosting blood flow to your heart. If your test result reveals that your heart is healthy at rest, but experiences a shortage of blood flow during stress (exertion), it means that the artery transporting oxygenated blood from the heart to the rest of your body is constricted. 
&nbsp;

Is There any Side Effect of Nuclear Stress Tests?

The radioactive tracer has no negative side effects. It has no effect on your kidneys since it doesn&#39;t include iodine<a href="#accordion">[4]</a>. 
&nbsp;

While it&rsquo;s a generally safe testing, you may experience the following complications<a href="#accordion">[2]</a>:

<ul>
	<li>Irregular cardiac rhythms, chest pain, and heart attacks affect 1 in 10,000 people&nbsp;</li>
	<li>IV insertion and the radioactive tracer injection may cause some discomfort&nbsp;</li>
	<li>An allergic response can triggered by the tracer or radioactive dye&nbsp;</li>
	<li><a href="https://merisehat.pk/disease/anxiety">Anxiety</a>, trembling, nausea, dizziness, and chest discomfort are possible due to medications used in the test 
	&nbsp;</li>
</ul>

Depending on your particular medical condition and even your sex and age, there may be other risk factors involved, too. Make sure to inform your doctor of all your medical conditions so they can decide the level of radiation you&rsquo;ll be exposed to during the test. 
&nbsp;

The radioactive liquid will remain in your body for 24-36 hours after the examination<a href="#accordion">[5]</a>. Here&rsquo;s how you can take care of yourself and your loved ones: 
&nbsp;

<ul>
	<li>Drink plenty of liquids: This is to help you flush the radioactive fluids out of the body. Ask your doctor which fluids are best for you and how much you need to consume daily.</li>
	<li>Wash your hands with soap and water: Your body releases the radioactive liquid throughout your stool and urine movements. Make sure you wash your hands after you have a bowel movement or you urinate. Anybody who comes in contact with your feces or pee should wash their hands as well.</li>
	<li>Breastfeed as directed: Ideally, though, you should avoid it for a day at least after your test.</li>
	<li>Restrict cuddling: This is especially true if there are children under<a href="#accordion">[3]</a>. Hug them briefly or wait for at least 18 hours after the test to hold them close. 
	&nbsp;</li>
</ul>

If your test results are abnormal, you might require cardiac catheterization or further testing. The medical terminology in a stress test result can be perplexing, therefore, it's crucial to schedule a consultation with your doctor to understand the results of your stress test.&nbsp;

Conclusion

A heart stress test is a very safe way to measure how your heart responds to an increased workload. It can diagnose many heart problems, including heart artery blockages and arrhythmias. It can also show if your heart is strong enough to handle anesthesia for surgery or to start a new exercise program. If your stress test is abnormal, it could mean that you need more testing on your heart. <o:p></o:p>

[1] Iskandrian AS, Verani MS, Heo J. Pharmacologic stress testing: mechanism of action, hemodynamic responses, and results in detection of coronary artery disease. J Nucl Cardiol. 1994;1(1):94–111.

[2] Vilcant V, Zeltser R. Treadmill stress testing. In: StatPearls [Internet]. StatPearls Publishing; 2022.

[3] Nuclear stress test: Benefits and side effects. Medical News Today..

[4] What to expect: Nuclear stress testing. Heart House.

[5] Nuclear stress test (discharge care). Drugs.com.

[6] Nuclear stress test. Mayo Clinic.

Neelam Asad

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

Nuclear Stress Test Explained

Nuclear stress test (also known as cardiac PET study or cardiac SPECT study or myocardial perfusion imaging (MPI) study) is a nuclear imaging test that measures the amount of blood flow in your heart while you are exercising and resting.&nbsp;

During the procedure, a liquid containing a trace amount of radioisotope is injected into one of your veins. It travels through your bloodstream and eventually reaches your heart. Once the radiation has entered your heart, a gamma camera (a special camera) is used to detect the radiation and reveal any problems with your heart (function or blood flow)<a href="#accordion">[1]</a>. 
&nbsp;

Understanding The Nuclear Stress Test

The test results determine whether or not your heart muscle receives adequate blood flow and oxygen when working hard.

&nbsp;

<ul>
	<li>
	<h5>Symptoms Of Heart Disease</h5>
	</li>
</ul>

If you experience heart disease symptoms, such as chest pain or shortness of breath, you may have to undergo a nuclear stress test.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Determining <a href="https://merisehat.pk/disease/coronary-artery-disease">Coronary Artery Disease</a></h5>
	</li>
</ul>

Coronary arteries are the main blood channels that carry oxygen, nutrients, and blood to your heart. Fatty deposits or plaques present in these arteries reduce the flow of oxygenated blood to your heart muscle.

If you are experiencing symptoms like shortness of breath or chest pain, your doctor will order a nuclear stress test because it will help diagnose whether you have coronary artery disease. The test results will also help identify how severe or advanced the condition is<a href="#accordion">[4]</a>.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Making A Treatment Strategy</h5>
	</li>
</ul>

Since a nuclear stress test measures how much activity your heart is able to withstand, your doctor will use it to select the best course of treatment for you and, later again, to check the efficacy of that treatment. 
&nbsp;

The nuclear stress test is performed at a medical facility.

<ul>
	<li>A technician inserts an intravenous line into your arm and injects a radioactive substance, such as thallium or sestamibi, before the test begins<a href="#accordion">[5]</a>.</li>
	<li>After a few minutes, you need to lie down for 15-45 minutes.&nbsp;</li>
	<li>A special camera scans your heart and takes pictures to show how the substance moved through your blood and into your heart while you were resting.</li>
	<li>During this period, electrodes are also placed on your arms, chest, and legs. These electrodes are connected to an ECG machine. Your heart rhythm will be monitored throughout the test.</li>
	<li>At the same time, the technician or the nurse ensures you wear the BP cuff correctly on your arm. Your blood pressure will be monitored throughout the test, too.</li>
	<li>Next, if the doctor asks to combine the nuclear test with the traditional exercise stress test, you have to walk on a treadmill or pedal on an exercise machine. The technique is to start walking slowly and slowly increase the speed for the length of the test.</li>
	<li>If you are unable to exercise, a vasodilator, such as adenosine or persantine, is prescribed to dilate the arteries in your heart. In other cases, you may be given a drug such as dobutamine that causes your heart to beat faster and harder.</li>
	<li>When your heart is functioning as hard as it possibly can, a radioactive substance is injected into one of your veins one more time and you have to wait 15-45 minutes again.</li>
	<li>Again, the specialized camera scans your heart and produces images.</li>
	<li>At this stage, you&rsquo;re permitted to get up from your seat or table and have a snack or beverage.</li>
	<li>You have to continue exercising till you reach the target heart rate or till you start to feel distressed or have other symptoms.</li>
	<li>At the end of the test, your doctor compares the first and second sets of images on their computer, i.e., compare how your heart functions at rest and under stress, whether you have heart disease, or whether your heart condition is worsening.</li>
</ul>

&nbsp;

<h5>1. Pre-Test Preparation</h5>

The point to remember is that the test is of no use if you&rsquo;re uncomfortable or in any undue physical stress. So, prioritize your comfort and your health:

<ul>
	<li>Wear loose-fitting clothing and shoes with non-slip soles.&nbsp;</li>
	<li>Avoid eating or drinking a couple of hours before the test is scheduled to take place. If you need to take medications, you will be permitted to take them with a few sips of water.</li>
	<li>However, a lot of medicines affect blood test results. Inform your doctor of any medicine you&rsquo;re taking; they&rsquo;ll tell you if you need to change their dose or entirely stop taking them before this test.</li>
	<li>Coffee, tea, chocolates, and caffeine-containing pain relievers should be avoided at all costs at least 24 hours before the test.</li>
</ul>

&nbsp;

<h5>2. During the Test</h5>

Some people experience the following symptoms during the test:&nbsp;

<ul>
	<li>Chest pain</li>
	<li>Fatigue and weariness</li>
	<li>Cramps in the legs or feet</li>
	<li>Breathing difficulty</li>
	<li>Nausea</li>
	<li>Headache</li>
	<li>A sting followed by a warm sensation when the vasodilator medicine is injected</li>
</ul>

Generally, it&rsquo;s nothing serious. However, you need to immediately notify the person performing the test if you feel any of these symptoms. 
&nbsp;

That feeling of stress on your heart may be an indicator of something serious, but let&rsquo;s not jump to any conclusions, okay? You&rsquo;ve had your test and you&rsquo;re nervous already; read on to find out what the test results mean and whether you require additional testing.

&nbsp;

<ul>
	<li>
	<h5>Normal&nbsp;</h5>
	</li>
</ul>

Stress tests categorize the majority of patients evaluated for stable CAD as low risk<a href="#accordion">[3]</a>.&nbsp;A normal result is an indicator that you were able to exercise for the same amount of time as or longer than most people your age and gender. The reason for your test and your family history of heart or other medical issues are also factored into this result.

The result also shows that you did not experience any significant changes in your blood pressure and ECG and that there are no blockages or ruptures in the coronary artery.

&nbsp;

<ul>
	<li>
	<h5>Abnormal</h5>
	</li>
</ul>

This implies that the blood flow to a portion of your heart has decreased due to some narrowing in one or more arteries supplying blood to that muscle. Additionally, the blood flow may be affected due to scarring of the heart muscle caused by a previous heart attack.

An abnormal result means you require either an angiography/angioplasty or a bypass surgery to open the blocked arteries<a href="#accordion">[6]</a>. It&rsquo;s highly probable that your doctor changes your medications or their dosage following this result. 
&nbsp;

Generally, the thallium stress test has no side effects. Yes, the medicine stings when it&rsquo;s first injected, but that feeling quickly goes away.&nbsp;

The test may cause headache, nausea, and a racing heart. And while the radioactive material is eliminated via urine or feces, it does not cause any complication at the time of injection.

In rare instances, the test may involve the following complications:&nbsp;

<ul>
	<li>Abnormal heartbeat or arrhythmia.&nbsp;</li>
	<li>Elevated angina or discomfort&nbsp;</li>
	<li>Breathing difficulty</li>
	<li>Asthmatic symptoms</li>
	<li>Large fluctuations in blood pressure</li>
	<li>Rashes on the skin</li>
</ul>

If you have any of these signs and symptoms at any point during or after your test, you should notify the test administrator and/or your doctor.

<div>&nbsp;</div>

A stress test reveals how well your heart works and how much strain it&rsquo;s able to withstand. It assists in the diagnosis of several heart diseases and also assesses how well the treatment plan is working.&nbsp;Typically, the test consists of walking on a treadmill while a medical professional will monitor your heart activity. If need be, you may be given a specific medicine to achieve a similar effect. 
&nbsp;

Key Points

<ul><li>A heart stress test reveals how effectively your heart functions.</li><li>You'll use a treadmill or receive drugs during the stress test to put your heart under stress. During the test, your ECG, heart rate, and blood pressure will be monitored by a doctor or technician.</li><li>You may be at risk of having a heart attack if your heart stress test results are abnormal. In that case, more tests will be required to confirm the diagnosis.</li></ul>

[1] Gopal S, Murphy C. Nuclear Medicine Stress Test. In: StatPearls [Internet]. StatPearls Publishing; 2022.

[2] Sabharwal NK, Stoykova B, Taneja AK, Lahiri A. A randomized trial of exercise treadmill ECG versus stress SPECT myocardial perfusion imaging as an initial diagnostic strategy in stable patients with chest pain and suspected CAD: cost analysis. J Nucl Cardiol. 2007;14(2):174–86.

[3] Miller TD, Askew JW, Anavekar NS. Noninvasive stress testing for coronary artery disease. Cardiol Clin. 2014 Aug;32(3):387–404.

[4] Nuclear stress test. Mayo Clinic.

[5] Nuclear stress test: Medlineplus medical encyclopedia. MedlinePlus.

[6] What to expect: Nuclear stress testing. Heart House.

Safia Mehmood

What Are Adaptogens? Unpacking Nature's Stress Busters

Overview

Did you know that there are more than one type of plants that can help you with stress? The ones that I am going to tell you about do not butcher your lungs while they are at it.

Stress is an inevitable part of our lives. From bustling city life to the demands of our daily routines, stress is a constant companion. Unfortunately, we cannot just switch it off or pin point where we want to concentrate the stress at and there are times when things just get too overwhelming to deal with on your own.

In this scenario, adaptogens have gained the spotlight as nature&#39;s stress-busters. But what are adaptogens, and how do they really work? Today, we dive deep into the world of adaptogens, exploring their benefits for stress and the need to understand their side effects and the right supplements. 
&nbsp;

Science Behind Adaptogens

Adaptogens are natural substances, primarily from plants, known for helping the body resist various stressors. They stem from traditional medicine systems like Ayurveda and Traditional Chinese Medicine and are gaining popularity in modern wellness circles. 
&nbsp;

Adaptogens work by interacting with our body&#39;s stress response system, known as the Hypothalamic-Pituitary-Adrenal (HPA) axis. These natural wonders help balance cortisol levels, the so-called &#39;stress hormone,&#39; thereby aiding in stress reduction. On a molecular level, adaptogens work with mitochondria and stress pathways, impacting stress-related proteins and neuropeptides, which contributes to their anti-fatigue and cognitive-enhancing properties. 
&nbsp;

Ashwagandha: Known for regulating stress hormones and easing anxiety. You can take 1-6 grams of ashwagandha daily by either consuming its dry root powder or creating a tincture out of it

Rhodiola Rosea: Also known as golden root. It helps control cortisol levels, aiding the body in coping with stress. You can take it in capsules or create a tincture out of it. Rhodiola is to be taken on an empty stomach but not before bedtime since it is a stimulant.

Ginseng: Boosts energy, lowers blood sugar, and modulates cortisol. Ginseng root powder, tincture and capsules are very commonly found now and can be taken with water for its adaptogenic effect.

Holy Basil: Offers anti-inflammatory and antioxidant effects to balance stress hormones. It can be taken twice or thrice a day. You can incorporate it in cooking, use its oil or mix it in your green smoothies.

Each of these adaptogens has a unique profile of active ingredients and mechanisms by which they exert their effects. Understanding these can help in selecting the right adaptogen for your specific needs. 
&nbsp;

<h5>Adaptogens For Stress</h5>

The primary use of adaptogens lies in their ability to reduce stress. By modulating the body&rsquo;s response to stress, adaptogens enhance mental clarity and physical endurance. Some, like Rhodiola Rosea, even boast nootropic effects, improving memory and cognitive function. 
&nbsp;

<h5>Side Effects And Considerations</h5>

While adaptogens are generally considered safe, they are not devoid of side effects. They can interact with certain medications and exacerbate existing conditions. It is essential to consult a healthcare provider before incorporating adaptogen supplements into your routine. 
&nbsp;

<h5>Extended Benefits Of Adaptogens</h5>

Beyond stress reduction, adaptogens offer a myriad of health benefits. They can aid in balancing hormones, enhancing immune function, and even supporting cardiovascular health. For instance, adaptogens like Ashwagandha have shown promise in regulating thyroid function, which can be particularly beneficial for those dealing with thyroid imbalances. 
&nbsp;

<h5>Incorporating Adaptogens</h5>

Adaptogen supplements come in various forms &ndash; powders, capsules, teas, and more. Quality is crucial, so opting for third-party tested brands is wise. You can always make your own adaptogen but it requires a lot of practice to get the process right to ensure that no biochemicals are volatile in nature or prone to spoilage due to temperature, moisture or exposure to air 
&nbsp;

<h5>Holistic Approach To Stress Management</h5>

While adaptogens can play a significant role in stress management, they should be part of a broader, holistic approach to wellness. This includes a balanced diet, regular physical activity, adequate sleep, and mindfulness practices. Together, these elements can create a foundation for a healthier, more balanced life. 
&nbsp;

Bottom Line

Adaptogens offer a harmonious way to manage stress and enhance well-being. They work at a cellular level to offer benefits from improved mental clarity to a stronger immune system. However, they are not a magic cure. A balanced lifestyle, complete with a nutritious diet and regular exercise, is essential. If you&#39;re considering adaptogens, a personalized consultation with a healthcare provider is the best way to start.

Umna Salah

Madeeha Syed

How Your Emotional Relationship With Your Partner Affects Your Sex Life

Emotional <a href="https://merisehat.pk/article/how-sexual-intimacy-with-their-partner-keeps-women-young">intimacy </a>isn&rsquo;t just crucial for a long lasting and fulfilling relationship, it affects your sex life as well &mdash; does that perk up your ears yet?

Well, here&rsquo;s more: Physical intimacy can directly impact how close you feel to your partner. But how can that be true? Aren&rsquo;t sex and emotion two different things? Science begs to differ. When it comes to how our brain processes either of these things, it&rsquo;s been observed that sex and emotion affect the same pathways in the brain. 
&nbsp;

Emotional Relationship And  Sex Life

According to a neuroscience blog at Tufts University, sexual arousal doesn&rsquo;t happen on its own. It&rsquo;s not an isolated process and is highly impacted by our overall emotional state. Emotions, which are an evolutionary process that act as a sort of compass to tell us what our needs are in any given situation, guide us to make or unmake certain decisions.

Have you ever been in the mood for love which was ruined by unnecessary nagging by your partner? Or perhaps you were the one who said something rude and untoward and ruined a perfectly good date night? This is because we see that a deluge of negative emotions usually leads to the individual being drawn away from their partner whereas positive emotions have exactly the opposite impact.

With marriage or long-term partnerships, it seems that sex often turns into an obligation or another task to mark off your list. On top of bills, groceries and kids, who has time to actually get sexually intimate? Especially when you spend half your time arguing over these things.

We look for ways to &ldquo;spice&rdquo; up our sex lives, there are ebbs and flows to how strongly we connect with our partners depending on our moods and petty fights can lead to distance in the bedroom. But before we look for out of the box methods to achieve closeness with our <a href="https://merisehat.pk/article/why-do-some-people-prefer-porn-over-sex-with-their-partners">partners</a>, here&rsquo;s a simple solution: emotional intimacy. 
&nbsp;

When you and your partner are emotionally attuned to each other&rsquo;s needs, this can ultimately lead to a better sex life. Emotional intimacy means being able to be transparent and open with one another, safely, which means letting each other know about feelings of appreciation, insecurities, dreams, failures, fears and embarrassments.

It also means taking care of each other&rsquo;s emotional well-being. 
&nbsp;

This requires one to be extremely vulnerable and forthcoming with their partner. We all know that good sex involves the ability to openly communicate with one another. One doesn&rsquo;t need to work too hard to imagine how communication in the bedroom can be improved if both partners have a healthy emotional relationship.

&ldquo;When we feel physically and emotionally safe, we may be freer to try new things, more open to new experiences, and more willing to share some vulnerable parts of ourselves. This can include exploring pleasure, gender identity, and sexual orientation,&rdquo; says Dr Sara C. Flower, VP of Education &amp; Training at Planned Parenthood, United States. 
&nbsp;

Ultimately, your sexual satisfaction hinges on your emotional satisfaction. It&rsquo;s all in your hands so to speak. At the end of the day, active listening, helping with house chores, regular date nights, words of affirmation and love, regularly checking in with each other, being considerate of each other&rsquo;s needs and just a hint of forgiveness and compassion can help you get laid more often.

Dr. Safia Mehmood

Unmasking The Unseen Wounds: How To Recognize Signs Of Emotional Abuse

Emotional abuse is a subtle but devastating form of mistreatment that can leave deep psychological scars. Unlike physical abuse, its wounds are not visible, but its impact can be just as severe. Recognizing signs of emotional abuse is crucial in order to protect oneself or others from its detrimental effects. This article sheds light on the intricacies of emotional abuse, its manifestations, and offers guidance on how to recognize its hidden signs. 
&nbsp;

Understanding Emotional Abuse

Emotional abuse is a pattern of behaviour designed to undermine an individual&#39;s self-esteem, confidence, and sense of self-worth. This type of abuse doesn&#39;t involve physical harm, but it can be just as damaging, if not more so, because its effects are internal and insidious. Perpetrators of emotional abuse often manipulate, belittle, and control their victims, leaving them feeling powerless and trapped. 
&nbsp;

Signs Of Emotional Abuse

<ol>
	<li>Constant Criticism: A hallmark of emotional abuse is relentless criticism. An abuser might criticize every aspect of their victim&#39;s life, from appearance to choices, in an effort to erode self-confidence.</li>
	<li>Isolation: Emotional abusers often isolate their victims from friends and family, making them solely dependent on the abuser for emotional support. This isolation creates an environment where the victim feels trapped and unable to seek help.</li>
	<li>Gaslighting: Gaslighting involves distorting reality to make the victim doubt their perception of events. Abusers may deny their actions, manipulate situations, or even question the victim&#39;s sanity, causing confusion and self-doubt.</li>
	<li>Undermining Achievements: An emotional abuser may belittle their victim&#39;s achievements or downplay their successes. This tactic is used to make the victim feel inadequate and unworthy of recognition.</li>
	<li>Control And Manipulation: Abusers exercise control over their victims by making decisions for them, monitoring their activities, and even dictating their thoughts and emotions. Manipulation is employed to maintain dominance and subjugate the victim&#39;s autonomy.</li>
	<li>Humiliation And Insults: Public humiliation, name-calling, and insults are tactics used to demean the victim and lower their self-esteem. This behaviour reinforces the abuser&#39;s power dynamic.</li>
	<li>Emotional Withdrawal: Abusers may intentionally withhold affection, attention, or emotional support, causing the victim to constantly seek validation and approval.</li>
	<li>Threats And Intimidation: Emotional abusers may use threats, intimidation, or even violence to maintain control. This creates an atmosphere of fear and submission. 
	&nbsp;</li>
</ol>

Recognizing emotional abuse can be challenging due to its subtle nature. Victims may initially dismiss or downplay the signs, attributing them to stress or misunderstandings. However, paying attention to one&#39;s emotional state and seeking external perspective is vital.

<ol>
	<li>Trust Your Instincts: If something doesn&#39;t feel right in a relationship, it&#39;s important to trust your gut feelings. If you find yourself constantly anxious, fearful, or emotionally drained, it might be a sign of emotional abuse.</li>
	<li>Observe Patterns: Look for consistent patterns of behaviour, rather than isolated incidents. Emotional abuse is characterized by repetitive tactics aimed at maintaining control.</li>
	<li>Seek Support: Share your experiences with a trusted friend, family member, therapist, or counsellor. Their outside perspective can help you better understand if you&#39;re in an emotionally abusive situation.</li>
	<li>Document Instances: Maintain a record of instances where you&#39;ve felt belittled, controlled, or manipulated. This documentation can serve as evidence if you decide to seek help or take legal action. 
	&nbsp;</li>
</ol>

Emotional abuse can be incredibly damaging, leaving long-lasting scars on an individual&#39;s self-esteem and mental well-being. Recognizing the signs of emotional abuse is the first step toward breaking free from its cycle and seeking help. Trust your instincts, seek support, and prioritize your emotional well-being. No one deserves to be subjected to emotional abuse, and everyone has the right to live a life free from manipulation, control, and mistreatment.

Unseen Scars: Navigating The Depths Of Emotional Abuse's Impact

Imagine a wound that leaves no visible mark but aches relentlessly, affecting every facet of your life. This is the nature of emotional abuse. Often underestimated, emotional abuse leaves a profound mark on victims, impacting both their short-term well-being and long-term mental health. In this article, we&#39;ll embark on a journey to uncover the hidden repercussions of emotional abuse, shedding light on its short- and long-term effects with a friendly and engaging tone. 
&nbsp;

Emotional Abuse's Impact

Emotional abuse doesn&#39;t leave bruises, but it leaves an indelible mark on a person&#39;s emotional landscape. The short-term effects are like ripples on a pond, with each one impacting a different area of life.

<ol>
	<li>Low Self-Esteem And Self-Worth: Constant criticism, belittling, and derogatory comments chip away at a person&#39;s self-esteem. Victims often start believing they are unworthy and incompetent, leading to feelings of inadequacy.</li>
	<li>Anxiety And Fear: Living in a state of uncertainty, victims of emotional abuse often become anxious, fearing the next outburst or negative encounter. This constant unease can manifest physically as well, with headaches, nausea, and even panic attacks.</li>
	<li>Isolation And Loneliness: Emotional abusers often isolate their victims from friends and family, leaving them feeling alone and without a support system. This isolation can lead to a deep sense of loneliness and helplessness.</li>
	<li>Depression: The barrage of negative emotions and manipulation can plunge victims into depression. Feelings of sadness, hopelessness, and a loss of interest in things once enjoyed are common.</li>
	<li>Difficulty Trusting: When someone you trust has betrayed that trust, it becomes challenging to believe in the intentions of others. Victims may become overly cautious and skeptical, making it difficult to form new relationships. 
	&nbsp;</li>
</ol>

While the immediate aftermath of emotional abuse is painful, its echoes can be even more distressing. The long-term effects seep into the core of a person&#39;s identity, influencing their choices, relationships, and mental health.

<ol>
	<li>Complex Post-Traumatic Stress Disorder (C-PTSD): Prolonged emotional abuse can lead to C-PTSD, a more intense version of PTSD. Flashbacks, nightmares, and emotional dysregulation are some of its symptoms.</li>
	<li>Poor Self-Image And Self-Sabotage: Long-term emotional abuse can result in a distorted self-image. Victims may engage in self-sabotaging behaviors, often avoiding opportunities due to a lack of belief in their abilities.</li>
	<li>Difficulty Forming Healthy Relationships: Emotional abuse skews the perception of what constitutes a healthy relationship. Victims might struggle to set boundaries, fear vulnerability, and have a skewed sense of love and respect.</li>
	<li>Impact On Parenting: Those who grew up in emotionally abusive households may find it challenging to break the cycle when they become parents themselves. The learned behaviors can affect their parenting style and the way they nurture their own children.</li>
	<li>Negative Coping Mechanisms: Victims might resort to unhealthy coping mechanisms such as substance abuse, self-harm, or excessive eating to numb the emotional pain they carry.</li>
	<li>Impaired Emotional Regulation: Emotional abuse can hinder the development of healthy emotional regulation skills, leading to difficulty managing and expressing emotions in a balanced manner. 
	&nbsp;</li>
</ol>

While the effects of emotional abuse are profound, they don&#39;t have to be permanent. The journey to healing requires patience, self-compassion, and often the support of professionals.

<ol>
	<li>Therapy And Counseling: Engaging in therapy, particularly cognitive-behavioral therapy (CBT) or trauma-focused therapy, can provide tools to address the negative beliefs and emotions stemming from emotional abuse.</li>
	<li>Building A&nbsp;Support System: Surrounding yourself with people who uplift and support you is essential. Building healthy relationships can help reshape your understanding of trust and love.</li>
	<li>Learning Healthy Boundaries: Establishing and maintaining boundaries is crucial. Learning to say no, communicate effectively, and assert your needs can aid in breaking free from the cycle of abuse.</li>
	<li>Self-Care And Self-Compassion: Practicing self-care and showing self-compassion helps in nurturing your emotional well-being. Engage in activities that bring you joy and remind you of your inherent worth.</li>
	<li>Educating Yourself: Educate yourself about healthy relationships, emotional manipulation, and the effects of emotional abuse. Knowledge empowers you to recognize unhealthy dynamics and make informed choices. 
	&nbsp;</li>
</ol>

Emotional abuse is like a stealthy thief that robs you of your emotional well-being and self-worth. Its short-term and long-term effects can cast a shadow over your life. However, you possess the resilience to overcome its impact. By seeking help, fostering supportive relationships, and practicing self-care, you can heal and rebuild a life that&#39;s defined by your own strength, value, and happiness. Remember, the scars may be unseen, but your strength shines through as you embark on the journey to reclaim your emotional freedom.

Emotional Manipulation: A Guide To Recognizing Signs And Empowering Yourself

Emotions are intricate threads that weave the fabric of human relationships. They can be powerful sources of connection and understanding, but unfortunately, they can also be exploited for less noble purposes. Emotional manipulation is a subtle yet destructive tactic used by some individuals to control and manipulate others&#39; feelings and actions. In this article, we will delve into the art of recognizing the signs of emotional manipulation and equipping oneself with strategies to combat it. 
&nbsp;

Understanding Emotional Manipulation

Emotional manipulation is a form of psychological control where one person employs various tactics to exploit another&#39;s emotions, often for personal gain. This manipulation may not always be overt; it can manifest in the form of guilt, fear, or confusion, leaving the victim second-guessing their own thoughts and emotions. 
&nbsp;

<h5>Signs Of Emotional Manipulation</h5>

<ol>
	<li>Constant Criticism: Manipulators often use constant criticism as a tool to undermine a person&#39;s self-esteem. They may belittle accomplishments or offer backhanded compliments, leaving the victim feeling inadequate and uncertain.</li>
	<li>Gaslighting: This tactic involves making someone doubt their own reality. Manipulators twist facts, deny events, or shift blame, causing the victim to question their memory, perception, and even sanity.</li>
	<li>Isolation: Emotional manipulators may subtly isolate their target from friends and family, making it easier for them to gain control. They discourage healthy relationships to monopolize the victim&#39;s attention.</li>
	<li>Guilt Tripping: Manipulators excel at inducing guilt. They use statements like &quot;If you loved me, you would&hellip;&quot; to manipulate others into complying with their wishes out of guilt, rather than genuine desire.</li>
	<li>Love Bombing: In the beginning, manipulators may shower their victims with excessive attention and affection, making them feel cherished and special. However, this is often a ploy to establish control.</li>
	<li>Emotional Blackmail: This tactic involves threatening to withhold affection, approval, or resources unless the victim complies with the manipulator&#39;s demands. This breeds dependency and subservience.</li>
	<li>Shifting Goalposts: Manipulators often change the rules of engagement without notice. They may set unattainable expectations, ensuring that the victim is always striving to please them, only to be met with dissatisfaction. 
	&nbsp;</li>
</ol>

<h5>Empowerment Through Recognition</h5>

Recognizing emotional manipulation is the first step to protecting yourself and reclaiming your emotional autonomy. Here&#39;s how to unmask these tactics:

<ol>
	<li>Trust Your Intuition: If something feels off or makes you uncomfortable, don&#39;t dismiss it. Your intuition is a valuable tool in recognizing manipulation.</li>
	<li>Stay Objective: Manipulators often use emotions to cloud judgment. Step back and evaluate situations objectively to gain a clearer perspective.</li>
	<li>Document Instances: Keep a journal of interactions that leave you feeling manipulated. This documentation can serve as a tangible reminder of the manipulation tactics being employed.</li>
	<li>Seek Outside Perspectives: Discuss your experiences with trusted friends or family members. An outsider&#39;s perspective can help you see the situation more clearly. 
	&nbsp;</li>
</ol>

<h5>Taking Action: Strategies To Combat Emotional Manipulation</h5>

<ol>
	<li>Set Boundaries: Establish clear boundaries and communicate them assertively. Manipulators thrive on blurring lines; defining limits prevents them from encroaching upon your emotional space.</li>
	<li>Practice Self-Care: Invest time in activities that bring you joy and boost your self-esteem. Engaging in self-care activities can help counteract the negative effects of manipulation.</li>
	<li>Educate Yourself: Learn about emotional manipulation and manipulation tactics. Understanding how manipulators operate can arm you with the knowledge to recognize and counter their tactics effectively.</li>
	<li>Use &quot;I&quot; Statements: When discussing your feelings with the manipulator, use &quot;I&quot; statements to express your emotions and needs. This can prevent them from turning the conversation against you.</li>
	<li>Seek Professional Help: If the emotional manipulation is taking a toll on your mental well-being, consider seeking the guidance of a therapist. Therapy can provide you with coping strategies and tools to navigate these challenging situations. 
	&nbsp;</li>
</ol>

<h5>Breaking Free And Moving Forward</h5>

Recognizing emotional manipulation is a powerful step toward freeing yourself from its clutches. It&#39;s crucial to remember that you deserve healthy, respectful relationships that empower rather than control you. By setting boundaries, prioritizing self-care, and seeking support when needed, you can regain control over your emotions and pave the way for healthier connections. 
&nbsp;

Emotional manipulation is a subtle yet potent force that can erode your self-esteem and autonomy. By understanding its signs, you can effectively combat manipulation and protect your emotional well-being. It&#39;s a journey toward empowerment and self-discovery, and with the right tools, you can break free from the cycle of manipulation and forge relationships built on mutual respect and genuine care.

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The Counterintuitive Nature Of Happiness

The pursuit of happiness has become ubiquitous in modern society. From self-help books to wellness retreats, we are bombarded with the message that happiness is the ultimate goal of life. However, studies have shown that actively seeking happiness and being preoccupied with it can actually lead to feelings of discontentment and <a href="https://merisehat.pk/disease/depression">even depression</a>. In this article, we will explore the counterintuitive nature of happiness and how embracing the full range of human experiences can lead to a more fulfilling life. 
&nbsp;

Happiness as a Goal

Modern-day capitalism thrives off marketing happiness to consumers. Every product from lotion to shoes is advertised as having the potential to unlock our joy, as if all that stands between us and happiness is moisturised, blemish-free skin. The wellness community also stands on similar ground. Entire sections in bookstores are dedicated to self-help books claiming to carry the secret to a happy life. Meditation retreats promise to whisk us off to exotic locations and introduce us to practices that will help us cultivate happiness.

However, the truth is that this constant search for happiness is, in fact, counterintuitive. Happiness is an emotion just like anger, anxiety, and grief. And like any other emotion, happiness is a temporary state of being, more a result of ongoing circumstances than something we can create or obtain. 
&nbsp;

Downside of Pursuing Happiness

Studies have shown that actively thinking about happiness and ways to obtain it can lead us to being less content in our current situations. One survey conducted at the University of California, Berkeley, asked participants how much they tend to value things based on how much happiness they get out of them. They were also asked how much they tend to think about and be concerned about their happiness. Those who expressed a high degree of both traits were found to not be very content with their lives and more prone to depressive symptoms. A later study in the United Kingdom used the same questionnaire to assess and found that participants who possessed both traits to a higher degree felt less excitement for upcoming events. They also enjoyed the events to a lesser degree and did not look back at fun events with much fondness. 
&nbsp;

Similarly, a study at Berkeley divided participants into two groups. One group was made to read an article about the benefits of feeling good while the other was given an unrelated piece on the importance of rational judgement. Both groups then watched an inspirational, feel-good film. The first group ended up experiencing less joy in watching the film as compared to the latter. These findings have been duplicated in some form by several other studies, leading to the conclusion that actively thinking about happiness and ways to obtain it can lead to feelings of discontentment. 
&nbsp;

Tips and Practices

Happiness is something that we all desire, yet it can often seem elusive. We try to chase after it, thinking that once we have the perfect job, partner, or possessions, then we will be happy. But happiness is not something that can be obtained through external circumstances alone. Rather, it is a state of mind that can be cultivated through intentional practices. Here are some tips and practices for opening yourself up to joy: 
&nbsp;

<ul>
	<li>Differentiating Between Pleasure And Happiness: The first step in cultivating happiness is to differentiate between pleasure and happiness. Too often, we conflate the two and think that pleasure is the key to happiness. However, pleasure and happiness are not synonymous. Pleasure is a temporary experience that comes from external stimuli, such as eating a delicious meal or watching a funny movie. Happiness, on the other hand, is a long-lasting state of mind that comes from within. It is a sense of contentment and fulfillment that is not dependent on external circumstances. 
	&nbsp;</li>
	<li>Practicing Discernment In Pursuing Pleasure: While some pleasurable activities can cultivate happiness, such as helping others or taking care of ourselves, not all pleasures lead to happiness. Substance abuse is a prime example of this. Drugs may bring us pleasure, but they do not bring long-term happiness. When we practice discernment in the kinds of pleasure we choose to pursue, we can avoid those that lead to negative consequences and focus on those that contribute to our overall well-being. 
	&nbsp;</li>
	<li>Cultivating Gratitude: Another way to open ourselves up to joy is to cultivate gratitude. When we focus on what we have rather than what we lack, we create a positive mindset that allows us to experience happiness more easily. However, it&#39;s important to note that too much gratitude can have the opposite effect. Research has found that participants who practiced gratitude once a week reported more contentment, while those who practiced it three times a week reported feeling less content. So, rather than seeing gratitude as a means to pursue happiness, it&#39;s best to practice it for its own sake. 
	&nbsp;</li>
	<li>Practicing Meditation And Movement: Meditation and movement practices are also effective ways to cultivate happiness. However, when we begin to see them as a means to an end, rather than a practice to be enjoyed for its own sake, we can fall into the trap of thinking that our happiness is conditional on them. Instead, we should approach these practices with a sense of curiosity and openness, allowing them to be a source of joy in themselves. 
	&nbsp;</li>
	<li>Being Open To The Full Range Of Emotions: Lastly, to open ourselves up to joy, we must be willing to experience the full range of emotions, both positive and negative. When we try to avoid or suppress unpleasant emotions such as anger, grief, and anxiety, we only make them stronger. By accepting and embracing all of life&#39;s experiences, we create a sense of openness that allows us to receive joy when it arises. 
	&nbsp;</li>
</ul>

Happiness is not something that can be pursued directly. Rather, it is a state of mind that can be cultivated through intentional practices. By differentiating between pleasure and happiness, practicing discernment in pursuing pleasure, cultivating gratitude, practicing meditation and movement for their own sake, and being open to the full range of emotions, we can open ourselves up to joy and experience happiness more easily. 
&nbsp;

Ayesha Binte Rashid

EFT Tapping

Emotional Freedom Technique (EFT) Tapping is a form of alternative therapy that involves the stimulation of acupressure points while focusing on specific emotions and thoughts. It is becoming increasingly popular in the world of mental health and wellness, with many people reporting significant benefits from the practice. However, like any form of therapy, there are potential dangers and limitations to consider. 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

The Science Behind EFT Tapping

EFT Tapping is based on the principles of Traditional Chinese Medicine (TCM), which suggests that emotions and physical health are closely interconnected. According to TCM, energy flows through the body along specific pathways, known as meridians. When this energy is disrupted or blocked, it can lead to physical and emotional problems.

EFT Tapping involves tapping or massaging specific acupressure points while focusing on specific emotions and thoughts. This tapping is thought to stimulate the meridian system, unblock any energy disruptions, and restore balance to the body and mind.

Studies on EFT Tapping have shown that it can be effective in reducing symptoms of anxiety, depression, PTSD, and other mental health conditions. In one study, participants with PTSD experienced a significant reduction in symptoms after just six sessions of EFT Tapping. Another study found that EFT Tapping was as effective as cognitive-behavioral therapy (CBT) in reducing symptoms of anxiety and depression.

&nbsp;

EFT Tapping is becoming increasingly popular because of its simplicity and effectiveness. Unlike traditional therapy, which can take months or even years to produce results, EFT Tapping can produce significant benefits in just a few sessions. It is also a self-help technique that can be easily learned and practiced at home.

EFT Tapping is also appealing because it is a non-invasive and medication-free form of therapy. Many people are wary of taking medication or undergoing invasive procedures, and EFT Tapping offers a safe and natural alternative.

Another reason for the popularity of EFT Tapping is its versatility. It can be used to address a wide range of emotional and mental health issues, from anxiety and depression to trauma and addiction. It can also be used to improve physical health, such as reducing chronic pain or improving digestion.

&nbsp;

Dangers of EFT Tapping

While EFT Tapping can be effective in reducing symptoms of mental and physical health conditions, it is important to recognize that it is not a cure-all. It is also not suitable for everyone, and there are potential dangers and limitations to consider.

One of the potential dangers of EFT Tapping is that it can bring up intense emotions and memories. While this can be a beneficial part of the healing process, it can also be overwhelming and triggering for some people. It is essential to work with a qualified therapist who can provide support and guidance through this process. 
&nbsp;

EFT Tapping can be used to bypass or suppress emotions rather than address them. It is important to approach EFT Tapping as a tool for processing and releasing emotions rather than as a way to avoid or numb them.

Finally, it is important to recognize that EFT Tapping is not a replacement for traditional therapy or medication. While it can be a useful tool in a comprehensive treatment plan, it should not be used as the sole form of treatment for mental or physical health conditions. 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

In conclusion, EFT Tapping is a form of alternative therapy that is becoming increasingly popular in the world of mental health and wellness. It is based on the principles of Traditional Chinese Medicine and involves the stimulation of acupressure points while focusing on specific emotions and thoughts. While EFT Tapping can be effective in reducing symptoms of mental and physical health conditions, it is important to recognize its potential dangers and limitations. 
&nbsp;

Understanding And Managing Stress And Anxiety In Men

&nbsp;

&nbsp;

&nbsp;

Stress and anxiety are common experiences that affect individuals of all genders. While it is often assumed that men are less likely to experience stress and anxiety, research suggests that men do face these challenges but may express them differently. In this detailed article, we will explore the nature of stress and anxiety in men, discuss their causes and symptoms, and provide strategies for understanding and effectively managing these conditions. 
&nbsp;

Stress: Stress is the body&#39;s response to demanding or threatening situations. It can be triggered by various factors, such as work pressures, relationship difficulties, financial concerns, or major life changes. Stress can manifest physically, emotionally, and cognitively, and prolonged stress can negatively impact overall well-being.

Anxiety: Anxiety refers to excessive and persistent worry or fear about everyday situations. It can be generalized, causing a constant sense of unease, or specific, such as phobias or panic disorders. Anxiety can manifest as physical symptoms, intrusive thoughts, and behavioral changes, and it can significantly interfere with daily life. 
&nbsp;

Causes And Symptoms

Societal Expectations: Traditional masculine ideals that emphasize self-reliance, stoicism, and emotional restraint can contribute to stress and anxiety in men. The pressure to conform to these norms may discourage men from seeking help or expressing their emotions, leading to increased stress and anxiety.

Work-Related Stress: Men often face stressors related to their careers, including long work hours, job insecurity, and the pressure to succeed. Balancing work and personal life, especially when fulfilling multiple roles, can be challenging and contribute to stress.

Relationship Issues: Difficulties in intimate relationships, strained family dynamics, and challenges related to parenting can all contribute to stress and anxiety in men. Additionally, societal expectations of being the primary provider or caregiver can intensify these pressures.

Health Concerns: Physical health issues, chronic conditions, or the fear of illness can generate significant stress and anxiety in men. Hormonal imbalances, such as low testosterone, can also affect mental well-being.

Symptoms: Men may experience a range of symptoms related to stress and anxiety, including irritability, restlessness, sleep disturbances, difficulty concentrating, muscle tension, fatigue, changes in appetite, and increased substance use. 
&nbsp;

Management Tips

Here are some effective ways for you to tackle your stress and anxiety: 
&nbsp;

<ul>
	<li>Awareness And Education: Understanding stress and anxiety is the first step in managing them effectively. Men should learn about the signs, causes, and impact of stress and anxiety to recognize and address these issues proactively.</li>
	<li>Healthy Coping Mechanisms: Encourage the adoption of healthy coping mechanisms, such as regular exercise, engaging in hobbies, practicing relaxation techniques (e.g., deep breathing, meditation), maintaining a balanced diet, and getting sufficient sleep. These strategies can help reduce stress levels and promote overall well-being.</li>
	<li>Seeking Support: Men should feel empowered to seek emotional support from friends, family, or mental health professionals. Opening up about concerns and emotions can provide relief and help in gaining new perspectives and coping strategies.</li>
	<li>Work-Life Balance: Strive for a healthy work-life balance by setting boundaries, delegating tasks, and prioritizing self-care. Taking breaks, engaging in leisure activities, and spending quality time with loved ones can help reduce stress levels.</li>
	<li>Professional Help: If stress and anxiety become overwhelming or significantly impact daily functioning, seeking professional help is crucial. Mental health professionals can provide therapy, counseling, or other evidence-based interventions tailored to individual needs.</li>
	<li>Stress Management Techniques: Explore stress management techniques such as cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), or stress management courses. These approaches can help individuals develop skills to manage stress and anxiety effectively and build resilience in the face of challenging situations.</li>
	<li>Lifestyle Changes: Adopting a healthy lifestyle can contribute to better stress and anxiety management. This includes regular physical activity, maintaining a nutritious diet, limiting alcohol and caffeine consumption, and avoiding tobacco or substance use.</li>
	<li>Time For Relaxation: Incorporate relaxation techniques into daily routines, such as practicing deep breathing exercises, engaging in mindfulness or meditation practices, or indulging in activities that promote relaxation and enjoyment.</li>
	<li>Cognitive Strategies: Develop cognitive strategies to reframe negative thinking patterns and manage anxious thoughts. This may involve challenging irrational beliefs, practicing self-compassion, and focusing on positive aspects of life.</li>
	<li>Stress Reduction Techniques: Explore stress reduction techniques like time management, prioritizing tasks, and learning effective problem-solving skills. Developing organizational skills and setting realistic goals can help reduce stress levels.</li>
	<li>Supportive Networks: Cultivate a network of supportive individuals who can provide encouragement, understanding, and a safe space to share concerns. Participating in support groups or joining social activities can also contribute to a sense of belonging and overall well-being. 
	&nbsp;</li>
</ul>

Stress and anxiety can affect men&#39;s mental and physical health, but with awareness, understanding, and appropriate strategies, these conditions can be effectively managed. It is crucial to challenge societal expectations, seek support when needed, and prioritize self-care. By adopting healthy coping mechanisms, making lifestyle changes, and seeking professional help, when necessary, men can enhance their overall well-being and lead fulfilling lives with reduced stress and anxiety. Remember, managing stress and anxiety is a continuous process, and it is essential to be patient and kind to oneself throughout the journey to better mental health. 
&nbsp;

Climate change, political unrest, inflation, overpopulation, debts, pandemic and the list goes on and on. In the midst of all of this, it is no surprise that humans are facing a mental health crisis. According to Gallup&rsquo;s latest Global Emotions Report, 40% of adults reported feeling stressed or worried<a href="#accordion">[1]</a>. Approximately 190 million people reported greater stress levels in 2020 than in the previous years<a href="#accordion">[1]</a>. Moreover, the poll labeled 2020 as the most stressful year in recent history.&nbsp;

&nbsp;

The increasing stress levels in the population has compelled people to look for complementary therapies such as yoga, acupuncture, and meditation.&nbsp;

&nbsp;

One such intervention that has recently gained popularity is the practice of the emotional freedom technique (EFT). Similar to acupuncture, massage, and tai chi, EFT relies on a body-mind connection and aims to relieve stress and improve one&rsquo;s mental health.&nbsp; 
&nbsp;

Understanding the Science Behind Emotional Freedom Technique (EFT)

In 1979, Dr. Roger Callahan was working with a patient named Mary who had an extreme fear of water<a href="#accordion">[2]</a>. Despite trying several different anxiety reduction techniques such as clinical hypnosis, behavioral therapy, progressive relaxation, and systematic desensitization, he was unable to make any progress.&nbsp;

&nbsp;

One day, Mary complained that whenever she thought of water, she felt a strange sensation in the pit of her stomach. Relying on the acupuncture point linked to the stomach meridian, Dr. Callahan asked Mary to tap right below the eye. Much to everyone&rsquo;s surprise, Mary immediately reported having completely recovered from her phobia. So much so that she got up and ran to the swimming pool to splash water on her face. Prior to the tapping, Mary could not even walk near the edge of the pool due to her fear.&nbsp;

&nbsp;

Callahan concluded that tapping at a certain point while thinking of the fear can help reduce or eliminate the fear completely. He called his technique Thought Field Therapy (TFT).&nbsp;

&nbsp;

Later, his student Gary Craig developed his own tapping technique, the Emotional Freedom Technique (EFT). Also called EFT tapping, it is an alternative therapy that is often used for treating post-traumatic stress disorder (PTSD) besides many other conditions.&nbsp;

&nbsp;

EFT involves tapping all the meridians in sequence, in no particular order, while repeating a reminder phrase at each tapping point. The reminder phrase addresses the person&rsquo;s fears and thoughts related to the problem. For example, one can say &lsquo;Even though I have (state the problem), I deeply and completely accept myself&rsquo;.&nbsp;

&nbsp;

Based on the Chinese practice of acupuncture, EFT relies on the movement of the body&rsquo;s energy. By tapping certain points, it aims to stimulate the energy pathways and improve the flow of energy.&nbsp;

<div>&nbsp;</div>

There are 9 major tapping points in EFT which are as follows:&nbsp;&nbsp; 1. Karate Chop (KC) – It corresponds to the small intestine meridian and is located on the outside soft part of the hand between the wrist and the pinky finger, the same part that you would use to karate chop something.2. Eyebrow Point (EB) – It corresponds to the bladder meridian and is located at the beginning of the eyebrows, close to the bridge of the nose.3. Side of Eye (SE) – It corresponds to the gallbladder meridian and is located on the bone near the corner of the eyes.4. Under Eye (UE) – It corresponds to the stomach meridian and is located on the bone directly beneath the eyes.5. Under Nose (UN) – It corresponds to the governing vessel meridian and is located between the upper lip and the nose.6. Chin Point (CP) – Also known as Under the Mouth (UM), it corresponds to the central meridian and is located between the chin and the lower lip.7. Collarbone Point (CB) – It corresponds to the kidney meridian and is located where the collarbone, sternum, and first rib meet in the center.&nbsp;8. Under Arm (UA) – It corresponds to the spleen meridian and is located on the side, 4 inches below the armpit.&nbsp;9. Top of Head (TH) – It corresponds to the governing vessel meridian and is located directly on the top of the head. The person or the practitioner can tap on specific points while repeating the chosen phrase. Use 2 or more fingertips and repeat the taps 5 times on each point.

Over the years, EFT tapping has proven effective for various conditions. A study including more than 200 participants assessed 6 clinical EFT workshops and found the tapping technique to improve multiple psychological markers of health<a href="#accordion">[3]</a>. There was a significant decline in anxiety, depression, post-traumatic stress disorder (PTSD), pain, and cravings. Moreover, the participants reported an increase in happiness.&nbsp;

&nbsp;

A 2016 systematic review assessed the EFT&rsquo;s effect on anxiety scores across 14 studies<a href="#accordion">[4]</a>. Compared to the control group, the emotional freedom technique demonstrated a significant decrease in anxiety scores.&nbsp;

&nbsp;

Yet another study looked at the EFT&rsquo;s effect on depression and found it to be more effective than other interventions in reducing depressive symptoms<a href="#accordion">[5]</a>. EFT has also been shown to decrease cortisol levels ,thus, contributing to reducing stress in individuals<a href="#accordion">[6]</a>.&nbsp; 
&nbsp;

As more and more people move toward complementary and alternative treatment options, several ancient techniques are becoming popular among people once again.&nbsp;

&nbsp;

Acupuncture is a part of Traditional Chinese Medicine (TCM). Where EFT was a tactile, non-penetration technique, acupuncture involves the insertion of very fine needles at certain points in the body. The various acupuncture points in the body correspond to meridians or pathways that allow energy to flow through the body. While it is unclear how the technique brings about success, it is believed that by targeting certain points in the body, acupuncture can restore the body&rsquo;s energy balance.&nbsp;

&nbsp;

According to the National Center for Complementary and Integrative Health, acupuncture can help treat neck pain, back pain, osteoarthritis, knee pain, and headache<a href="#accordion">[7]</a>. Moreover, compared to a sham (placebo) control, the practice has shown success in treating chronic pain<a href="#accordion">[8]</a>. However, the therapy is associated with a few risks such as bruising, bleeding or soreness at the needle insertion site. Therefore, it is mostly contraindicated in people on warfarin therapy.&nbsp;

&nbsp;

Tai chi is another ancient Chinese tradition that relies on the flow of energy through the body through various postures and movements. Although initially developed as a self-defense method, it is effective in regulating mood, and improving symptoms of depression and anxiety<a href="#accordion">[9][10]</a>.&nbsp; 
&nbsp;

Unlike conventional treatments, the emotional freedom technique is inexpensive, less time-consuming, painless, and it can be self-administered. Other alternative therapies such as acupuncture and tai chi have also been shown to improve one&rsquo;s mental health. However, despite the benefits, alternative therapies are often met with criticism.&nbsp;

&nbsp;

It is important to note that complementary medicine does not advocate for complete avoidance of western medicine. Instead, it provides patients, who are resistant to available interventions, with an alternative treatment option.&nbsp;

&nbsp;

While the majority of these methods are not associated with any adverse effects, it is best to first consult an experienced professional before starting any form of therapy.&nbsp;

<div>&nbsp;</div>

<ul><li>Emotional Freedom Techniques, also called EFT tapping, is an alternative therapy often used for treating post-traumatic stress disorder (PTSD) and many other conditions.&nbsp;</li><li>It involves tapping all the meridians in sequence, in no particular order, while repeating a reminder phrase at each tapping point. The reminder phrase addresses the person’s fears and thoughts related to the problem. For example, one can say ‘Even though I have (the problem), I deeply and completely accept myself.’&nbsp;</li><li>There are 9 major tapping points in EFT. During the process, the person or the practitioner can tap on specific points while repeating the chosen phrase. Using 2 or more fingertips, the taps should be repeated at least 5 times on each point.</li><li>Other alternative therapies for stress include acupuncture, chi, aromatherapy, yoga, and meditation.&nbsp;</li><li>Although EFT is a relatively safe technique with no reported side effects, it's best to consult an experienced professional before starting the therapy.&nbsp;</li></ul>

[1] GALLUP. Global emotions report.

[2] History of tapping (including EFT). Thriving Now.

[3] Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691

[4] Clond M. Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. J Nerv Ment Dis. 2016;204(5):388-395. doi:10.1097/NMD.0000000000000483

[5] Nelms JA, Castel L. A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. Explore (NY). 2016;12(6):416-426. doi:10.1016/j.explore.2016.08.001

[6] Stapleton P, Crighton G, Sabot D, O'Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877. doi:10.1037/tra0000563

[7] Acupuncture: In depth. National Center for Complementary and Integrative Health.

[8] Vickers AJ, Vertosick EA, Lewith G, et al. Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis. J Pain. 2018;19(5):455-474. doi:10.1016/j.jpain.2017.11.005

[9] Yeung A, Chan JSM, Cheung JC, Zou L. Qigong and Tai-Chi for Mood Regulation. Focus (Am Psychiatr Publ). 2018;16(1):40-47. doi:10.1176/appi.focus.20170042

[10] Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019;99(10):620-627.