Stress, anxiety, depression, insomnia. These emotional health concerns are present, to some degree, in all of us. Healthcare providers sometimes prescribe medications that often have undesired side effects like drowsiness or change in sexual function. What if there was a different way to address psychological distress?

This article will focus on a treatment used by millions worldwide known as Emotional Freedom Technique or EFT tapping. This simple self-help technique often provides immediate relief from stressors and troubling thoughts.

[signup]

What is EFT Tapping?

EFT tapping dates back to the 1970s and is simply the stimulation of the body's acupressure or meridian points in a specific pattern. EFT tapping is often called "psychological acupressure" (similar to acupuncture, but without needles).

EFT tapping involves tapping specific pressure points while simultaneously bringing a troubling memory or uncomfortable thought to the conscious mind to achieve "relief, relaxation, and promoting healing around the emotional or physical issues that hold us back."

How does EFT Tapping Work?

There are several ways that EFT tapping may produce beneficial effects:

1. A change in activation of parts of the brain associated with fear and pain (e.g., the amygdala).  
2. A change in brain waves to a more relaxed pattern.
3. Muscle relaxation.
4. Reduction in stress hormones like cortisol.
5. Improvements in heart rate and blood pressure.

What Are The EFT Tapping Points?

EFT tapping incorporates nine acupoints on the face, hands, and body:

1. Eyebrow: Where the eyebrows start at the bridge of the nose
2. Side of the eye: On the bone along the outside of either eye
3. Under the eye: On the top of the cheekbone under either eye
4. Under the nose: The area beneath the nose and above the upper lip
5. Chin: The crease between your bottom lip and chin
6. Collar bone: About two inches below and to the side of where your collar bones meet
7. Under the arm: On each side, about four inches beneath the axilla
8. Top of the head: Directly on the crown of your head
9. Karate chop: The outer edge of the hand, on the opposite side from the thumb

How to Do EFT Tapping

The following steps guide you through EFT tapping:

1. Focus on an issue that's troubling you. It's best to focus on only one problem at a time.

2. Rate the issue on a scale of 0 to 10. Zero means the issue doesn't trouble you, whereas ten implies the issue is the worst you can imagine.

3. Now is the time to construct a setup phrase that couples the issue troubling you with an affirming statement about self-acceptance. For example, "Even though I am stressed about the presentation I have to give at work, I deeply and completely accept myself."

4. Tap the karate chop point while saying your setup phrase out loud three times.

5. Next, tap the remaining points seven times in the following order while verbally repeating the setup phrase:

• Eyebrow
• Side of the eye
• Under the eye
• Under the nose
• Chin
• Collar bone
• Under arm

6. Finish the tapping sequence with the top of the head point.

7. Rate the issue on a scale of 0 to 10 and compare it to your initial rating. Repeat the tapping and verbalizing process until a zero score is reached or you feel better.

Evidence Supporting EFT Tapping

EFT tapping is considered an "efficacious treatment for a number of conditions, including anxiety, depression, phobias, and post-traumatic stress disorder (PTSD)," and there are over 100 clinical trials that have validated its use.  

Anxiety

A meta-analysis that included fourteen studies and 658 participants assessed using EFT tapping to treat psychological distress. The analysis showed that EFT tapping "demonstrated a significant decrease in anxiety scores."

Depression

A recent randomized controlled trial evaluated the effectiveness of EFT tapping in postmenopausal women with depression. Forty-four women received the EFT tapping treatment, while the remaining forty-four were given a placebo treatment. After only eight weeks of daily self-administered therapy, the women who performed EFT tapping had markedly improved depression scores compared to the placebo group.

PTSD

EFT tapping has positive effects on those struggling with PTSD, including "war veterans, victims of sexual violence, the spouses of PTSD sufferers, motor accident survivors, prisoners, hospital patients, adolescents, and survivors of natural and human-caused disasters."

Treatment benefits are typically seen after four to ten EFT tapping sessions, and the psychological benefits often persist over time. Concurrent depression and anxiety are often improved along with PTSD. The risk of adverse events is very low with EFT tapping.

Other Conditions

EFT tapping can also help with immune function, sleep, headaches, fatigue associated with multiple sclerosis, and chronic pain.

Additional clinical trials are underway to discover the benefits of EFT tapping in concerns ranging from smoking cessation to intravenous (IV) insertion in children.

Summary

EFT tapping, or psychological acupressure, is an alternative treatment for emotional distress and physical pain. Its applications include providing relief for PTSD, depression, anxiety, chronic pain, fatigue, and headaches. Ongoing scientistic research continues to show the benefits of EFT tapping in human health.