Tapping Into the Mind-Body Magic (And Science) of Eft
The surprising power of a simple, gentle technique
“I wish I could just press a button and make this go away!” Whether “this” is something physical or psychological (or both), chances are you’ve made such a wish at some point in your life. The proverbial magic button may not exist—if only!—but proponents of EFT (emotional freedom technique) have discovered something that often comes pretty darn close.
EFT, commonly known as tapping, combines elements of cognitive therapy with acupressure principles from traditional Chinese medicine. The practice involves tapping on specific points on the body while focusing attention on a particular problem, discomfort, or emotion—the more specific the better, though multiple sessions of tapping can be used to address complex issues. This dual mind-body intervention is designed to reduce stress and promote both emotional and physical healing.
A simple but powerful intervention
Whether it’s the quick easing of a headache at work or the resolving of complex psychological issues, EFT results are routinely remarkable. Stephanie Wood, a certified EFT practitioner with more than 20 years’ experience, recalls her amazement when she began working with clients: “Phobias and fears vanished within a few sessions; anxiety and depression lifted with more intense work. I had a client who wasn’t even able to eat alone or drive due to anxiety, and in less than a year, they were able to step back into a normal life. It blew me away.”
What's going on when we tap?
Thanks to the work of researchers such as the Australian clinical psychologist Dr. Peta Stapleton, we now have good insights into the science behind EFT tapping.
When it comes to mental health benefits, studies suggest that tapping works by calming the amygdala, the part of the brain involved in the stress response, thereby reducing the production of cortisol, a key stress hormone. Mental health concerns that EFT has been clinically shown to improve include anxiety, PTSD, depression, and stress.
Other research highlights EFT’s effectiveness in easing physical pain. It seems that focusing our attention on the pain we’re experiencing while simultaneously tapping acts to reduce brain connectivity in areas tied to pain processing. This phenomenon can lead to significant drops in pain severity and interference, along with improved quality of life and mental health for chronic pain sufferers.
The body as messenger
In addition to demonstrating the efficacy of tapping as a therapeutic tool, EFT clinical trials provide compelling evidence of the mind-body connection. “There is no denying that the mind and body are inseparable,” Wood says, “and that becomes most evident when viewing disease pain and discomfort.”
Through her work, Stephanie has encountered fascinating examples of the body acting as a messenger—often a strikingly literal one—of the subconscious mind. For example, she says, “a neck ache may mean that a person has something in their life that’s ‘a pain in the neck,’ or a pain in the foot may be something that the person ‘can’t stand’ in their life.”
Whatever “language” your own body uses to communicate, somatic (body-focused) therapies such as EFT tapping can help you to understand and respond to its messages more effectively.
EFT might not be a magic button to make problems disappear instantly. Nevertheless, it’s an efficient, proven, easily accessible tool for addressing both physical and emotional discomfort. Give it a try using the steps in our quick guide (see sidebar), or, to work through more complex issues, consider teaming up with a certified EFT practitioner.
A step-by-step guide to EFT
1) Identify the issue: Focus on a specific problem or emotion.
2) Rate the intensity: On a scale of 0 to 10, rate how intense the problem feels.
3) The “setup”: While tapping on the side of the hand, repeat a setup statement three times (e.g. “Even though I have [this], I deeply and completely accept myself”).
4) The sequence: Tap on each of the following points about five to seven times while repeating a reminder phrase (e.g. “this pain in my _____” or “this worry”).
· Side of the hand
· Top of the head
· Eyebrow
· Side of the eye
· Under the eye
· Under the nose
· Chin crease
· Under the collarbone
· Under the arm (upper ribs)
5) Reassess: Rate the intensity of your issue again and repeat the process until the intensity is noticeably reduced.
Beyond EFT: Other forms of mind-body therapy
|
Somatic Experiencing (SE) |
focuses on relieving trauma-related symptoms by working with bodily sensations |
|
Bioenergetic therapy |
releases energy blocks by combining physical movement, breathwork, and touch with emotional exploration |
|
Sensorimotor psychotherapy |
integrates body-centred interventions with traditional psychotherapy to process trauma through physical sensations |
|
Hakomi method |
uses mindfulness and body awareness to uncover and heal psychological wounds and trauma |
Additional resources
For more information on EFT tapping, check out the following resources:
· The Gary Craig (founder of EFT) Official Training Center: emofree.com
· Dr. Peta Stapleton’s work on the science behind EFT: petastapleton.com
· Stephanie Wood, a certified EFT practitioner with more than 20 years’ experience: innerpeaceandflow.com
This article was originally published in the October 2024 issue of alive magazine.
Heather Burt bicycles to Langara College, where she teaches literature and writing. Her novel Adam's Peak (Dundurn Press, 2007) was shortlisted for the 2008 BC Book Prizes.
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Joshua Duvauchelle
Dylan Gyles