What is EFT?

Emotional Freedom Techniques (EFT) is a mix of ancient Chinese medicine and modern therapy but with less needles and more… tapping. It was developed by Gary Craig in the 1990s. Craig, a Stanford-trained engineer, created EFT as an accessible form of self-help therapy based on earlier work by Dr. Roger Callahan, who developed Thought Field Therapy (TFT). Gary Craig simplified and streamlined the techniques used in TFT, making them more widely accessible and easier for individuals to apply on their own.

How it is done?

If you’re not familiar with this method, here’s a quick overview.

  1. Pick Your Problem: Think of something that bothers you — focus on a specific problem or emotion.
  2. Rate Your Stress: On a scale from 0 to 10, rate the emotional intensity of the issue.
  3. Setup Statement: While tapping on the side of your hand (between the base of the pinky finger and the wrist, the so-called karate chop point), repeat a setup statement that acknowledges the issue and includes a phrase of self-acceptance. For example: “Even though I have (this issue/experience), I deeply and completely love and accept myself.”
  4. Tapping Sequence: Tap on these points on your body while voicing the issue:
    • Eyebrow (EB): The inner edges of the eyebrows, closest to the bridge of the nose.
    • Side of the Eye (SE): On the bone at the outer corner of the eye.
    • Under the Eye (UE): On the bone directly under the eye, about an inch below the pupil.
    • Under the Nose (UN): Between the bottom of the nose and the upper lip.
    • Chin (CH): Midway between the bottom of the lower lip and the bottom of the chin.
    • Collarbone (CB): Just below the collarbone, about an inch below and to the side of the sternum.
    • Underarm (UA): About four inches below the armpit, roughly in line with the nipple (for men) or the middle of the bra strap (for women).
    • Top of the Head (TH): The crown of the head, right in the center of the skull.
  5. Reassess the Intensity: After completing the tapping sequence, rate the intensity of the issue again. Repeat the process if necessary until the intensity is reduced to a satisfactory level.

EFT can be done anytime during the day. Remember, consistency is the key.

The Science Behind the Tapping

A large number of studies have been conducted on the effectiveness of the technique. As The Science of Tapping has already done a great job collecting them all, here I will name just a few:

  1. Anxiety and PTSD: A 2016 meta-analysis published in the Journal of Nervous and Mental Disease found that EFT can be effective for reducing anxiety and PTSD.
  2. Cortisol Chronicles: A study by Church et al. (2012) in the Journal of Energy Psychology showed that EFT can lower cortisol levels.
  3. Pain Management: According to a pilot study in Energy Psychology, EFT might help with chronic pain.
  4. Performance Boost: EFT can also boost performance. A study in the Journal of Clinical Psychology found that athletes tapping away their nerves performed better.