What is EFT?

WHAT IS EFT?

Emotional Freedom Techniques (EFT) is a powerful healing modality that can help you release negative emotions and limiting beliefs that are holding you back. By tapping on specific acupressure points on your body while focusing on negative emotions, EFT can help you release these emotions and promote a more positive mindset.

Emotional Freedom Techniques (EFT) or tapping is sometimes also called acupressure for emotions. It is a client-centered approach that combines acu-points with gentle cognitive exposure and restructuring techniques that help in changing distressing thoughts & feelings and maladaptive behavior patterns. It involves gently tapping on specific meridian points on the body while focusing on emotional or physical issues. is a highly focused energy psychology method that rapidly releases the emotional impact of stressful or traumatic life events from the body-mind system. It is a holistic approach with lot of research supporting its efficacy. It has been effective in treating anxiety, trauma, depression and more.

There are 9 acupressure points used in a typical EFT sequence ~

The benefits of EFT include:

Reduced stress and anxiety
Increased emotional resilience
Improved self-esteem and self-confidence
Enhanced clarity and focus
Increased energy and vitality
Improved relationships
Greater sense of inner peace and well-being

EFT is based on the principles of traditional Chinese medicine, particularly the concept of the body’s energy flow through meridians. According to this theory, disruptions or imbalances in the energy flow can lead to emotional or physical distress. By tapping on specific acupressure points while focusing on a specific issue or emotion, EFT aims to restore the energy flow and alleviate symptoms. EFT often involves targeting and addressing stress or negative emotions. Research suggests that tapping on acupressure points has a calming effect on the amygdala, the part of the brain involved in processing emotions and the stress response. By reducing the amygdala’s response to stress, EFT may help regulate emotions and promote a sense of calm. EFT has been studied for its potential effects on neurotransmitters and brain activity. Some studies have shown that EFT can lead to changes in the levels of stress related neurotransmitters such as cortisol and serotonin. Additionally, brain imaging studies have indicated that EFT modulates activities in brain regions involved in emotional processing including the prefrontal cortex and insula.

EFT has the elements of cognitive behavioural therapy and exposure therapy and when these are combined with tapping, focusing our attention on specific issues or traumas, it brings in relief. EFT takes care of both cognitive and emotional aspects. This integration creates the potential effectiveness of EFT in reducing distress and promoting emotional wellbeing. Studies have examined the effects of EFT on stress reduction and cortisol levels, a hormone associated with the stress response. A pilot study published in the Journal of Nervous and Mental Disease in 2013 showed that EFT reduced stress and cortisol levels in participants.

In fact, if you are looking for that scientific evidence, some research work that has been published is summarized:

ANXIETY: In a paper published in the Journal of Nervous and Mental Disorder by Morgan Clond the finding demonstrated a significant decrease in anxiety scores. Since EFT down regulates the limbic brain system in such a way that it mediates the arousal of cortisol. The study measured the salivary cortisol after an EFT session and found a clear reduction of 24% of cortisol. To understand the efficacy, there was another group which was interviewed only and not administered EFT and showed only 14% reduction with interviews (Clond, 2016).
PTSD: A study using RCT or randomised control trials for PTSD was carried out in 2017. This study showed that 4 to 10 sessions of EFT were an efficacious treatment for PTSD. The current analysis in the paper showed strong implications of PTSD as an epidemic which is affecting both the veterans and their families. 7 studies that were carried out had met with an inclusion criterion showing EFT as safe, yielding large effect sizes and lasting benefits. (Brenda & Nelms., 2017)

PHYSIOLOGICAL HEALTH MARKERS: Recent research for clinical EFT in Journal of Evidence Based Integrative Medicine has clearly shown that EFT brings positive changes in health as well as increased mental wellbeing (Bach, et al., 2019). When measured against standards of American Psychological Association Div 12 Task force on empirically validated treatments EFT worked effectively for anxiety treatment showing improvement in 90% of the patients in 3 sessions. This work was compared with CBT where 63% of the patients improved requiring around 15 sessions. After examining those patients one year later 78% of patients were able to sustain their improvement with EFT and 69% of the patients with CBT. Physiological health markers associated with inflammation and immunity showed down regulation of inflammation and up regulation of immunity markers. The research clearly showed that physiological markers of health like cardiovascular health, the endocrine system and immune system showed improvements.

PAIN MANAGEMENT: Clinical trials have been performed on the activation of brain in chronic pain patients using fMRI after EFT is applied. After applying repeated tests, it was found that pain severity reduced by 21%, and pain interference reduced by 26%. Not only this, but quality of life also improved by 7% increasing happiness and satisfaction with life. (Stapleton, O. Baumann, & S., 2022). Chronic pain impacts around 50% of the population and is a major contributor to physical and emotional incapacity. Cognitive behavioural therapy (CBT) has only a moderate impact on outcomes of pain relief, disability, and mood. EFT has the capability to recapitulate on mind and body relationship and bring effective relief.
Lot of research work is now available on stress, breast cancer and other diseases.

REFERENCES
Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) improves multiple physiological markers of health. Journal of evidence-based integrative medicine, 24, 2515690X18823691., 24, 1-12.
Brenda, S., & Nelms., J. (2017). The Effectiveness of Emotional Freedom Techniques in the Treatment of Posttraumatic Stress Disorder: A Meta-Analysis. E XPLORE, Volume 13, Issue 1, (https://www.scien, 13(1), 16-25. doi: https://doi.org/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.)., 204(5), 388-395.
Stapleton, P., O. Baumann, T. O., & S., B. (2022). Neural changes after Emotional Freedom Techniques treatment for chronic pain sufferers. Complementary Therapies in Clinical Practice, 49, 101653.