EFT or Emotional Freedom Technique combines the principles of modern psychology and traditional acupressure. It has been proved that when we mentally focus on a problem while at the same time tapping on the ends of meridians, we change the way we feel about the problem. That in turn gives us clarity and peace of mind, allowing us to decide on our actions more reasonably.

Stress is one of the highest-ranked problems of modern times. It is linked to anxiety, weight gain, sleep problems, lack of motivation, chronic pain, stomach issues, and depression. Tapping is proven to reduce stress, lower cortisol, improve sleep, reduce anxiety, relieve pain, increase productivity, and so much more. Stress is also detrimental to your immune system because when you're stressed, your immune system's ability to fight off antigens is reduced, and you are more susceptible to infections. 

EFT focuses on meridian points to restore your body’s energy system balance. Meridian points are areas of the body’s energy flow. Any disbalance causes mental and physical distress. Acupuncture uses needles and EFT uses fingertip tapping to apply pressure to the meridian points. When we are stressed, the body reacts in flight-fight or freeze mode and all the creative resources which could be used to solve the problem are blocked (compassion, empathy, patience - the resources that would lead to a solution; unfortunately, the reactions are quite the opposite which leads to deepening the problem). By tapping the meridian points while at the same time focusing on the problem or the stressful situation, we signal to the structure in our brain called the amygdala that it can relax and that the situation is not dangerous which in turn signals that no cortisol needs to be released. Today there is different scientific research on the side of EFT. It has been proven that the level of cortisol is decreased by 40% after tapping. 

The principle behind the technique dates back to 1979 and to the clinical psychologist dr Roger Callahan whose technique was called Thought Field Technique (TFT). His student Gary Craig (early 90s) simplified the technique and made it approachable to a greater number of people.  It should not be forgotten that ’even though the human body looks firm, its basis is energy’, Gary Craig says. EFT is a very adaptable tool; different practitioners use it differently, but all the different modalities belong to the field of Energy Psychology. 

Why tap on the negative?

In order to solve the problem we have to admit that there is one. We have to accept ourselves with the problem. The queen of affirmations Luisa Hay used to say: ’If you want to clean the house, you have to see the dirt.’

The technique is transformational and the more specific and consistent we are the better results we achieve. 

EFT tapping consists of the following steps:

1. Identify the issue

First, the issue is identified. One issue at a time is our focal point which enhances our outcome.

2. Rate the initial intensity

After identifying the problem, the level of intensity is rated on a scale from 0 to 10, with 0 being there is no intensity at all and 10 being a very high intensity. The scale assesses the emotional or physical pain and discomfort you feel about the issue in question, the subjective unit of discomfort i.e. SUD. Establishing the intensity before tapping helps you track your progress after performing the EFT sequence. 

3. The setup

The next step is establishing a phrase explaining what the issue is. You focus on acknowledging and accepting the problem and yourself despite the problem:

’Even though I have this *problem*, I deeply and completely love and accept myself.’

You focus on how the problem makes you feel in order to relieve the distress it causes. 

4. EFT tapping sequence

The EFT tapping sequence is the systematic tapping on the following meridian points:

• karate chop (KC): side of the hand just below your little finger

• eyebrow (EB): between the ridge of the nose and the eyebrow

• side of the eye (SE)

• under the eye (UE): under the pupil of the eye 

• under the nose (UN)

• chin (Ch): below your lower lip

• collarbone point (CB)

• under the arm (UA): 4-5 inches under your armpits 

You begin by tapping the karate chop point while at the same time repeating your setup phrase three times. Then you tap each following point five to six times. After tapping the underarm point, you can repeat the sequence two or three times more. While tapping the points, repeat the reminder phrase to maintain focus on your problem area. If your setup phrase is, “Even though I feel overwhelmed, I deeply and completely accept myself,” your reminder phrase can be, “I feel overwhelmed.” 

5. Rate the intensity

At the end of your sequence, rate your intensity level on a scale from 0 to 10 again. Compare your results with your initial intensity level. If the intensity is still high or it stayed the same, repeat the process until you feel the slightest dropdown.