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The Counterintuitive Nature Of Happiness

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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 stress 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

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. 
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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. 
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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. 
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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. 
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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: 
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<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. 
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	<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. 
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