What is Tapping?
Emotional Freedom Techniques (EFT) is often called Tapping because it uses a 2 finger tapping process. You tap on certain acupressure points on the body while saying your concern out loud. It is a brief intervention and is often considered a therapeutic technique, which combines exposure and cognitive therapy, and somatic stimulation (the tapping).
The Tapping Process
You usually choose to do Tapping when there is a feeling or state you wish to change (normally a distressing or negative one). The acupressure points are stimulated by tapping on them with 2 fingers, the index and middle fingers, on the face and upper body. The strength of tapping should be comfortable and you should be able to feel a resonance spreading out across the adjacent area of your body from the point you are tapping. Tap on each point approximately 7 times before moving on to the next point. You don’t need to count these though, as you will be focusing on the problem you are tapping on.
You start by guessing the level of intensity of your feeling out of 10.
10= most distress/intensity ever
0= completely calm, no distress at all
Then we say the problem in a statement and also accept that we have the problem. The setup statement you use in EFT/Tapping usually looks like this –
Even though I have this problem (insert actual issue),
I accept I have this problem
An example might be “Even though I’m feeling anxious about that public talk I have to give, I DEEPLY and COMPLETELY accept myself”
When you say the tapping setup statement above, you tap on the side of the hand, called the side of the hand point, with 2 fingers from the other hand.
Then you tap on the points in the diagrams below, and you just say a short version of the statement (e.g. feel anxious) to keep yourself focussed.
After each round of EFT always ask, “How intense 0 to 10 is the problem now? How do you know?” (the intensity has gone up or down)
How does Tapping Work?
EFT appears to affect the amygdala (stress centre in the brain) and hippocampus (memory centre), and both play a role in the decision process when you decide if something is a threat. EFT has also been shown to lower cortisol levels, which is the stress hormone, in as little as 1 hour. Too much cortisol can result in lowered immune function and ultimately affect our physical health. Because Tapping is a tool which is practical, hands-on, and easy to apply, it is a unique way to assist people from all walks of life. It has an immediate calming effect and can be used with children as young as 3-4 years of age.
EFT is also called:
• A relaxation technique
• A stress reduction technique
• An emotional or psychological version of acupuncture