Emotional Freedom Techniques (EFT/Tapping)
Step by Step Instructions
Difficulty
Beginner
Duration
15-45 min
Avg Change
—
Rating
5.0
Emotional Freedom Techniques (EFT/Tapping)
A technique that combines acupressure tapping on meridian points with cognitive restructuring to release emotional distress. Read a more in-depth explanation to understand EFT here.
Benefits
- Easy to learn and self-apply
- Quickly reduces emotional intensity
- Works for a wide range of issues
- Can be done anywhere
Why This Works
- Tapping on acupressure points sends calming signals to the amygdala, reducing the stress response.
- The setup statement combines acknowledgment of the problem with self-acceptance.
- Focusing on the issue while tapping appears to reconsolidate emotional memories with reduced charge.
- The technique can be done anywhere, empowering self-management of emotional states.
Important Considerations
- EFT is considered an evidence-based practice by some organizations but remains controversial in mainstream psychology.
- For complex trauma, work with a trained practitioner rather than self-applying.
- Be specific about targets - general tapping is less effective than precise issue identification.
- Persistence is often needed - some issues resolve quickly while others require many rounds.
Proven Practice
Step-by-Step Instructions
Measured Efficacy
5.0
3 Ratings
Speed
- 1Identify the issue and rate distress 0-10.
- 2Create a setup statement: "Even though I have this [issue], I deeply accept myself."
- 3Tap the karate chop point while saying the setup statement 3 times.
- 4Tap through the sequence of points while saying a reminder phrase.
- 5Take a breath and rate distress again.
- 6Repeat until distress is significantly reduced.
5.0
3 ratings
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