EFT tapping

EFT (Emotional Freedom Techniques), widely known as tapping, is a body-focused self-help and therapeutic method. While you focus on a specific problem or feeling, you gently tap a few points known from acupressure on your head, upper body and hands with your fingertips. The aim is to release the physical tension that comes with a difficult feeling, so the memory becomes more neutral.

What is EFT?

EFT combines proven psychological tools (tuning in to the problem, putting it into words and gradual exposure) with the stimulation of acupressure points. In one “round”, you say a short sentence that names the problem, then tap through the sequence of points, tracking on a 0–10 scale how strong the tension is. We repeat the tapping until the tension noticeably eases.

TFT (Thought Field Therapy) is the direct predecessor of EFT. TFT works with predefined point sequences (algorithms) that differ by problem type, using a different order for trauma, anger or anxiety, for example. I work with both forms, and we choose together which one suits your situation.

Where the method comes from

Tapping has its roots in acupressure from traditional Chinese medicine. The modern form was developed by American psychologist Roger Callahan in the 1980s under the name TFT: he was the first to use tapping on acupressure points to resolve emotional problems. His student Gary Craig simplified and standardised the method in the 1990s. The result was EFT, which uses a single point sequence for a wide range of problems. Today tapping is used worldwide, both as a self-help tool and in therapy.

What does the research say?

Over the past two decades, a growing number of clinical studies have examined EFT. A few reference points:

• A 2022 systematic review covered 56 randomised controlled trials (more than 2,000 participants) and 8 meta-analyses. It found that EFT has a moderate to large effect on anxiety, depression, PTSD and phobias. (Church et al., 2022)
• A meta-analysis of post-traumatic stress disorder (PTSD) treatment, based on 7 randomised trials, found 4–10 EFT sessions effective across several groups. (Sebastian & Nelms, 2017)
• A meta-analysis on anxiety also showed a significant reduction in symptoms. (Clond, 2016)
• In a randomised controlled trial, a single one-hour EFT session lowered cortisol (the main stress hormone) significantly, by about 24%, more than in the control groups. A later study confirmed the result. (Church, Yount & Brooks, 2012; Stapleton et al., 2020)

The exact mechanism is still being researched. The current understanding is that the effect comes mainly from gradually facing the problem, naming emotions and regulating the body. EFT is a complementary method and does not replace medical or psychiatric care.

See it in action

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A feature-length documentary about EFT: “The Tapping Solution” (Nick Ortner, 2008). At a four-day retreat in the US, ten participants living with serious difficulties (chronic pain, fibromyalgia, insomnia, grief, post-traumatic stress, addiction and phobias) try tapping under the guidance of practitioners.

How does a session work?

At the start of the session, we name together what you would like to work on, and you rate on a 0–10 scale how strong the tension is right now. We then begin with a short setup sentence and tap through the sequence of points, from the eyebrow, under-the-eye and collarbone points to the points on the hand. After a few rounds, we rate the intensity again and repeat until it noticeably eases. You can also learn tapping yourself, so you can use it on your own at home.

Who is it for?

I mainly recommend EFT if:

• recurring anxiety, tension or panic makes your everyday life harder,
• a particular memory, fear or phobia keeps setting you off,
• strong emotions that are hard to handle (anger, guilt, shame) keep coming back,
• you would like a quick self-help tool that also works on the body and that you can use on your own.

What to expect

Tapping is usually a gentle process: the tension often starts to ease within the first rounds. A topic may need several rounds or several sessions. The method can be used on its own or combined with others, such as hypnosis or Brainspotting; together we will find what suits you best.

Book a session

Let’s talk about how EFT can help in your situation. Get in touch, or if you’re ready, book directly in Győr or online.

Sources

• Church, D., Stapleton, P., Vasudevan, A., & O’Keefe, T. (2022). Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Frontiers in Psychology, 13, 951451. doi:10.3389/fpsyg.2022.951451
• Sebastian, B., & Nelms, J. (2017). The Effectiveness of Emotional Freedom Techniques in the Treatment of Posttraumatic Stress Disorder: A Meta-Analysis. Explore, 13(1), 16–25. doi:10.1016/j.explore.2016.10.001
• Clond, M. (2016). Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. The Journal of Nervous and Mental Disease, 204(5), 388–395.
• Church, D., Yount, G., & Brooks, A. J. (2012). The effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. The Journal of Nervous and Mental Disease, 200(10), 891–896. doi:10.1097/NMD.0b013e31826b9fc1
• Stapleton, P., et al. (2020). Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychological Trauma, 12(8), 869–877.