Emotional Freedom Technique (EFT) for Stress Relief and Healing
Chronic stress, social anxiety, low self-esteem, heart break, and fear of failure are all roadblocks that get in the way of living a life of ease and joy.
Does that resonate with you?
If so, we want to share the Emotional Freedom Technique with you. It’s one of our favorite self-help tools to bring stress levels down quickly. You can learn it in a few minutes and use it for a lifetime.
What is the Emotional Freedom Technique?
Emotional freedom technique (EFT) – also known as EFT tapping or tapping – is a self-administered acupressure technique. It involves lightly tapping on nine acupressure points with your fingers while breathing slowly and repeating phrases that name the issues you’re experiencing.
EFT transforms stress and pain by releasing emotional energy from your system. Unlike other healing tools, it doesn’t involve denial or spiritual bypassing. Instead, it validates your feelings without making you the victim.
In short, EFT gives you back your power.
What Are the Benefits of Tapping?
You can use EFT tapping for all sorts of issues and ailments, such as:
Anxiety and depression
PTSD
Chronic pain
Migraines
Food cravings
Low self-esteem and self-worth
Phobias
Tapping while acknowledging your emotions sends a message to your brain and nervous system to relax, triggering the parasympathetic response. A 2020 study found EFT reduces cortisol levels!
So, what does a tapping sequence look like?
If you’re new to EFT, it can sound whacky. But don’t write it off just yet. This thing works if you trust the process.
Here’s a step-by-step guide to doing EFT:
Step 1: Notice the Problem
Sit quietly and think of the most pressing issue causing you distress or dis-ease right now – be as specific as possible.
An example for the sake of this article might be the painful breakdown of a romantic relationship. You may be feeling hurt, abandoned, and lonely.
2. Think of a Setup Phrase
The setup phrase is a simple statement you repeat while tapping on the “karate chop” point (the fleshy outer edge of the hand). It should address how you feel about the situation, giving your deepest thoughts and feelings a voice..
For example, “Even though I’m devastated by the break-up, I deeply love and accept myself.”
or
“Even though I feel hurt and betrayed, I deeply love and accept myself anyway.”
The purpose is to acknowledge your feelings, accept yourself, and move through them.
3. Know the Tapping Points
There are nine acupressure tapping points found along energy meridians in the body.
This is the order the tapping sequence takes:
The side of the hand (known as the karate chop point)
Start of the eyebrow
Side of the eye (temple)
Under the eye
Under the nose
Middle of the chin
Start of the collarbone
Under the arm (around the bra strap area)
Top of the head
You can tap on the acupressure points on both sides of the body or just one side. It’s helpful to sequence through all the tapping points 3-4 times during a single session.
4. Start Tapping
Start by repeating the setup phrase while tapping on the karate chop point (either hand is fine). Repeat the phrase three times before moving on to the other tapping points.
You can tap on the rest of the points 5-7 times while repeating a “reminder phrase” that relates to your feelings about the situation.
In this case, it might be:
“The pain of the break-up”
“He/She broke my heart”
“I feel abandoned and rejected”
“What if I never find love again?”
Feeling chills, yawning, or sneezing while tapping is a sign of release. It means your nervous system is responding and adjusting!
5. End the Sequence with a Positive Statement
Once you release your deep emotions, it’s helpful to end with a positive round of tapping. This helps to update and reprogram limiting beliefs and shift your mindset.
For example:
“I’m grateful for what I learned from the relationship”
“I’m healing”
“I know the universe is working for my greater good”
“I will meet someone in the future who aligns with my values”
“I feel my mind and body calming down”
Finally, take three deep breaths and allow your body to relax.
6. Reassess How You Feel
Think about the situation again and notice the intensity of your emotions. Are the feelings still overwhelming? Do you feel more relaxed?
You may need to repeat the tapping sequence several times until the emotional charge dissipates.
Final Thoughts
We love EFT because it’s super practical and simple to use. It’s a radical way to shift your mindset and change your life.
EFT is also a great tool to use alongside regular exercise, breathwork, and journaling to clear your mind and release tension.
Tell us about your experience with EFT in the comments!
