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EFT Tapping

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Can I EFT My Way To Happiness?

Introduction

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;

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The increasing stress levels in the population has compelled people to look for complementary therapies such as yoga, acupuncture, and meditation.&nbsp;

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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 <a href="merisehat.pk/disease/stress">stress</a> and improve one&rsquo;s mental health.&nbsp; 
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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;

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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;

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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;

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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;

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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;

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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;

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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;

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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;

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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; 
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As more and more people move toward complementary and alternative treatment options, several ancient techniques are becoming popular among people once again.&nbsp;

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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;

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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;

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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; 
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Conclusion

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;

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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;

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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;

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Key Points

<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.

Nimrah H. Sattar

Overview

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<a href="https://www.merisehat.pk/article/mental-health-tips-for-dysmenorrhea"> mental health</a> 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. 
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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.

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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.

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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. 
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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. 
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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. 
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