Is EFT Tapping Effective in Reducing Stress Levels?

Is EFT Tapping Effective in Reducing Stress Levels?

Curious about stress-busting with EFT tapping? Emotional Freedom Technique (EFT) could be your ticket to managing stress and anxiety by balancing your body's energy. Let's explore how this holistic approach could transform your stress into positive vibes.

Tapping your way to serenity might sound a bit out there at first, but many folks use it to help cope with anxiety and post-traumatic stress disorder (PTSD).

Here's the lowdown on how EFT tapping might help alleviate your stress levels.

The Ins and Outs of EFT Tapping

EFT tapping, also known as "tapping" or psychological acupressure, involves balancing your body's energy to help turn pain or negative emotions into positive energy.

It was devised by Gary Craig, who constructed the practice around the belief that both emotional and physical pain stem from energy imbalances or disruptions.

You can practice tapping on yourself, or seek an EFT practitioner for a session. The method consists of light pressure applied to certain meridian points (aka pressure points) through a sequence of tapping.

The Science Behind EFT Tapping

EFT tapping operates similarly to acupuncture, but without the needles. EFT utilizes your fingers to tap 9 of the 12 major meridian points (or pressure points), as opposed to using thin needles.

It's thought that by tapping these areas, you're sending signals to your brain to control the production of stress hormones.

EFT also includes creating a mantra that pinpoints problems causing you stress or anxiety. Users then rate their feelings before and after the process.

EFT Tapping for Stress Relief in 5 Simple Steps

1. Target the Culprit: Zero in on what's causing your stress, serving as your primary focus during a tapping session.
2. Rate Your Stress: On a scale of 0 to 10 (with 10 being the most distressing), rate the issue as it is now. This helps determine your stress level before you start tapping.
3. Create Your Mantra: Choose a phrase that acknowledges the issue you're dealing with and shows self-acceptance, such as "Even though I [insert your issue or fear here], I accept myself and my feelings."
4. Tap Away: Follow the EFT tapping sequence, repeating your phrase, and tapping the following points 5 to 7 times:
5. Side of Hand: Tap the side of the outside of your hand (also known as the karate chop point or KC). Tapping is typically done with the dominant hand.
6. Top of Head: Tap the crown of your head.
7. Eyebrow: Tap the inner point of your eyebrow at the edge of your nose. Choose just one side for tapping.
8. Side of Eye: Tap the edge of the bone at the corner of your eye.
9. Under Eye: Tap the bone under your eye.
10. Under the Nose: Tap the area between your nose and upper lip.
11. Chin Point: Tap the crease between your lower lip and the tip of your chin.
12. Collarbone: Tap slightly under the collarbone, where your collarbone, first rib, and sternum meet up. Some users find it easier to place their hand on their chest and tap both points, one with the thumb and the other with two fingers.
13. Under the Arm: Tap on your side, just below your armpit.After the karate chop point, the sequence moves down your body. For points on both sides of the body (twin points), you can choose whatever side you prefer. Change things up to see what feels right!
14. Re-evaluate: After finishing the sequence, re-rate where you stand on the intensity scale. On a scale of 0 to 10, how do you feel about the issue you were focusing on? Compare these results to where you were before you started tapping. Repeat the process until you rate your intensity at a 0.

Is EFT Tapping Actually Effective for Stress Relief?

Although more research is needed to completely understand EFT's efficacy against stress and anxiety, existing studies are encouraging.

A 2020 study indicates that EFT may decrease cortisol levels (the stress hormone) by approximately 43 percent[5]. Furthermore, it may have a positive impact on your blood pressure and immune system, which can help minimize stress[5].

A 2016 review supports these findings, concluding that individuals who used EFT tapping techniques experienced a significant reduction in stress and anxiety. However, this review didn't compare EFT's effectiveness to other well-established stress-busting techniques, like cognitive behavioral therapy (CBT)[3].

While one small study found EFT and CBT to be equally effective, further research is required[3].

Recent research suggests that tapping on targeted points of the body can yield long-lasting benefits, possibly useful for long-term stress management[3].

However, not all studies have a positive outlook on EFT. Some studies indicate that earlier research may have had flaws that could have affected the results[2]. Other research supports this by suggesting that the methods used to analyze EFT techniques may have been deficient[2].

Alternative Stress Management Tips

If EFT doesn't quite hit the mark for you, or you're seeking to mix up your stress-relief tactics, here are a few other strategies that might help you conquer stress:

• Natural remedies, such as ashwagandha or CBD (consult a licensed natural healthcare professional for dosage recommendations and formula suggestions.)
• Stress-relieving foods
• Progressive relaxation
• Yoga
• Meditation or mindfulness
• Breathing exercises
• Journaling
• Exercise
• Secure sleep
• Aromatherapy
• Massage therapy
• Talk therapy
• Listen (or dance!) to music
• Read a book
• Spend time outdoors
• Cuddle your pet
• Calming hand techniques
• Using EFT tapping, which involves tapping on certain meridian points, could help manage anxiety and stress levels, just like acupressure or acupuncture. These techniques are believed to send signals to the brain to control the production of stress hormones.
• When practicing EFT tapping, creating a mantra that pinpoints the problems causing stress or anxiety is important. This mantra will be repeated throughout the tapping process.
• If you prefer not to practice EFT tapping on your own, you can seek an EFT practitioner for a session. The method consists of light pressure applied to specific meridian points, making it a holistic and non-invasive approach to managing stress and anxiety.

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