We all look for different ways to reduce the stress, anxiety , and fear we feel every day in our lives, right? Sometimes, even though taking medication can provide relief, we think twice about the side effects and cost. So, would you like to know about a simple method that can bring quick relief to the mind as an alternative to medication or regular counseling services? `EFT Tapping` is one such method.
What is the idea behind this tapping method?
Simply put, this method is based on the connection between our body and mind. Just like things like yoga, massage, and acupuncture help our mind relax. All of these methods fall into the category of body-centered therapies.
The `EFT Tapping` method is actually related to the ancient Chinese acupuncture system. They believe that there are specific pathways through which energy flows in our bodies. When certain points on those pathways (we call these `Acupressure points`) are stimulated, the body's energy flow improves. In acupuncture, this is done by pricking very fine needles. However, in `EFT Tapping`, we do not prick the needles, but rather tap these specific points with our fingertips.
Scientifically, some research has shown that when these areas are stimulated, signals are sent to our central nervous system, releasing chemicals that are beneficial to the body.
How exactly is EFT Tapping done?
The best part is that you can do this on your own. You can do this anytime you feel stressed or anxious. However, if it is a deeper psychological issue, it is best to seek help from someone who is trained in this.
An `EFT Tapping` session typically follows these steps:
1. Identify your problem: First, think about what problem is bothering you. Then, rate the pressure or pain you feel because of that problem on a scale of 0 to 10 (10 being the most pressure).
2. Say the "Setup Statement": This is a statement that acknowledges your problem and that you love and accept yourself no matter what. For example, something like, "Even though I am very scared about this test, I completely love and accept myself." As you say this statement, gently tap the side of your hand (the karate chop point).
3. Begin the tapping sequence: Now, with your problem in mind, and a short word about it (e.g., "This is fear," "This is pressure"), tap the points below with your fingertips about 7-9 times.
4. Reassess: After a round of tapping is over, see where your stress level is again on the 0-10 scale.
5. Continue: Continue this tapping cycle until the pressure is close to 0.
What places should be tapped?
These are the main places used for this.
| Point | Location |
|---|---|
| Top of the Head | Right in the middle of the head, at the top. |
| Inside the eyebrow (Eyebrow) | Where the eyebrows begin, near the nose. |
| Side of the Eye | The corner of the eye, above the brow bone. |
| Under the Eye | Straight below the eyes, above the cheekbones. |
| Under the Nose | Midway between the nose and upper lip. |
| Chin Point | The groove between the lower lip and the chin. |
| Collarbone | A little below where the two bones of the carob tree meet. |
| Under the Arm | About 4 inches below the armpit. |
Is this method really successful?
Yes, several studies have shown that EFT Tapping can improve mental health. One study found that people who used the method had lower heart rates and blood pressure. They also had lower levels of the stress hormone cortisol.
But some say it could be a `placebo effect`. That is, the feeling of relief simply because you think, "This will make me feel better." However, some studies have tested activities that are similar to, but not exactly the same as, `EFT Tapping.` They have found that other methods are not as effective as the actual `EFT Tapping` method.
What situations can EFT Tapping be used for?
This method is used to provide relief for various mental conditions.
Depression
An analysis of the results of about 20 studies found that EFT reduced symptoms of depression as well as traditional treatments, and that the relief was long-lasting.
Post-traumatic stress disorder (PTSD)
Several EFT sessions have been very successful in treating PTSD (Post-traumatic stress disorder), a condition that occurs in people who have experienced severe trauma, such as those who have been to war or those who have experienced serious accidents.
Phobias
This method has also been used to treat some people's extreme fears of small animals and heights. In one study, their extreme fears were reduced after just one session.
Pain
Although not a mental condition, this method also helps reduce pain experienced in chronic pain conditions such as stress-related headaches, frozen shoulder, and fibromyalgia.
Weight Loss
Sometimes we eat not because we are hungry, but because of stress or sadness. So, by reducing that stress through `EFT Tapping`, we can control eating at unnecessary times. It also helps to reduce excessive food cravings.
What are the advantages and disadvantages of this method?
Like anything, this system has both good and bad sides.
| Advantages | Disadvantages & Considerations |
|---|---|
| No pain. | It has not yet been 100% proven to be better than traditional treatments. |
| Almost no cost. | It cannot be used as a substitute for medical treatment. |
| It's easy to learn, you can do it yourself. | When someone has had a deeply traumatic experience, pent-up emotions can suddenly surface. |
| No need for medication with side effects. | This alone is not enough for a severe mental illness. |
The most important thing to remember is that EFT Tapping is not a substitute for medical treatment. If you have a condition such as depression, anxiety, or PTSD, you should definitely consult your doctor or therapist for advice. This method can be used in addition to those treatments as a support.
Take-Home Message
- EFT Tapping is a simple, self-help technique used to manage stress and anxiety.
- This involves tapping specific points on the body with the fingertips, drawing attention to the problem that is troubling the mind.
- This method can help provide relief from conditions such as depression, PTSD, phobias, and pain.
- Although this is a very safe method, it should never be used as a substitute for medical treatment.
- If you have a serious mental health problem, be sure to see a qualified doctor and seek treatment.
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