Chapter 13b: Emotional Freedom Techniques (Tapping)

Introduction

Emotional Freedom Techniques (EFT), commonly known as “tapping,” is an increasingly popular method for releasing emotional blockages and limiting beliefs. Rooted in both ancient acupuncture practices and modern psychology, EFT combines the tapping of specific acupressure points on the body with verbal affirmations, allowing individuals to address both the physical and emotional aspects of their beliefs. It is a powerful tool for healing trauma, reducing stress, and shifting deeply rooted patterns in the subconscious mind.

In this chapter, we will explore the history, science, and practical application of EFT. We will examine how tapping works to calm the nervous system, release emotional energy, and help reprogram limiting beliefs. By integrating tapping into your personal growth practices, you can accelerate the process of emotional healing and create lasting positive change in your life.

The Origins of Emotional Freedom Techniques

EFT has its roots in Traditional Chinese Medicine (TCM), which has been practiced for thousands of years. In TCM, it is believed that energy flows through the body along specific pathways known as meridians. When the flow of energy becomes blocked, physical or emotional ailments arise. Acupuncture, acupressure, and other energy-based practices are used to clear these blockages and restore balance to the body’s energy system.

In the 1980s, Dr. Roger Callahan, a psychologist, developed Thought Field Therapy (TFT) after noticing that his patients experienced rapid emotional relief by tapping on certain meridian points while focusing on their fears or traumas. TFT quickly gained attention for its ability to help individuals release emotional pain, phobias, and anxiety.

Gary Craig, a student of Callahan, simplified TFT’s complex procedures and created EFT in the 1990s. Craig’s version made the practice more accessible, focusing on a smaller number of key tapping points and emphasizing the use of affirmations during the process. EFT has since grown into a widely used technique for self-help, therapy, and emotional healing, embraced by both individuals and professionals in the mental health field.

The Science Behind EFT

While EFT is rooted in ancient practices, its effectiveness has been studied extensively in recent years through the lens of modern science, particularly in the fields of psychology and neuroscience. EFT is considered an evidence-based practice for reducing stress, anxiety, and symptoms of post-traumatic stress disorder (PTSD).

One of the key mechanisms behind EFT’s effectiveness is its ability to regulate the body’s autonomic nervous system (ANS). The ANS controls our fight-or-flight response, which is activated when we perceive a threat—whether physical or emotional. When we experience fear, stress, or trauma, the sympathetic branch of the ANS is triggered, leading to heightened emotional arousal, anxiety, and physical tension.

Tapping on specific meridian points while focusing on the source of distress helps to calm the sympathetic nervous system and activate the parasympathetic nervous system—the part of the ANS responsible for rest and relaxation. This process allows the body to release stored tension, reduce the intensity of emotional responses, and rewire the brain’s reaction to certain triggers.

Research has shown that tapping can significantly lower levels of cortisol, the body’s primary stress hormone. In a study conducted by Dr. Dawson Church, participants who practiced EFT experienced a significant reduction in cortisol levels compared to those who engaged in traditional talk therapy or simply rested. This reduction in stress hormones correlates with the emotional relief many people feel after a tapping session.

From a psychological perspective, EFT works similarly to exposure therapy, a common treatment for anxiety and trauma. By tapping on the body’s meridian points while focusing on distressing memories or emotions, individuals are able to confront and process these feelings in a safe, controlled way. Over time, this leads to a reduction in the emotional charge associated with the memory or belief, allowing the individual to release it more fully.

How EFT Works: The Basic Recipe

EFT follows a specific process known as “the basic recipe.” This sequence involves tapping on a series of acupressure points while repeating phrases that focus on the issue you wish to address. By tapping on these points, you stimulate the body’s energy meridians, helping to clear blockages and calm the nervous system.

Here is a step-by-step guide to the basic EFT recipe:

Step 1: Identify the Issue

The first step in EFT is to identify the specific issue or emotion you want to work on. This could be a limiting belief, a physical sensation, or an emotional response. For example, you might choose to work on the belief, “I’m not good enough,” or on a specific memory that triggers anxiety or fear.

Once you’ve identified the issue, rate the intensity of the emotion or belief on a scale from 0 to 10, with 10 being the most intense and 0 representing no intensity. This will help you track your progress throughout the tapping session.

Step 2: Set Up Your Affirmation

Next, create a simple affirmation that acknowledges the issue you’re working on while expressing self-acceptance. The affirmation typically follows this format:

“Even though I [describe the issue], I deeply and completely accept myself.”

For example:

• “Even though I feel anxious about this presentation, I deeply and completely accept myself.”
• “Even though I believe I’m not good enough, I deeply and completely accept myself.”
• “Even though I’m angry about this situation, I deeply and completely accept myself.”

This affirmation helps to release any resistance or judgment you may have toward the issue, allowing you to approach it with compassion and openness.

Step 3: The Tapping Sequence

Once you’ve set up your affirmation, you will begin tapping on a series of acupressure points while repeating the affirmation or focusing on the emotion you want to release. Here is the order of the tapping points:

1. Karate Chop Point (Side of the Hand): Use the fingertips of one hand to tap the outer edge of the opposite hand (the part you would use in a karate chop).
2. Eyebrow (Inner part of the eyebrow, near the bridge of the nose): Tap with two fingers just above the inner corner of your eyebrow.
3. Side of the Eye (Outer corner of the eye): Tap on the bone at the outer edge of your eye.
4. Under the Eye (Bone directly under the eye): Tap on the bone below your eye, right above your cheekbone.
5. Under the Nose (Between your nose and upper lip): Tap the small area between your nose and upper lip.
6. Chin Point (Just below your lower lip, above your chin): Tap the indentation just below your lower lip.
7. Collarbone (Just below the collarbone): Tap the area where the breastbone, collarbone, and first rib meet.
8. Under the Arm (Side of the body, about 4 inches below the armpit): Tap on the side of your torso, in line with your nipple.
9. Top of the Head (Crown of the head): Tap the center of the top of your head.

As you tap each point, continue to repeat the affirmation or focus on the emotion you are working through. You can vary the wording slightly, but keep the focus on the issue at hand.

Step 4: Assess Your Progress

After completing one round of tapping (going through all the points), take a deep breath and reassess the intensity of the emotion or belief on a scale from 0 to 10. Has the intensity decreased? If so, continue tapping until the emotion feels more neutral or until the intensity has dropped significantly.

If the intensity has not shifted much, you can modify your affirmation slightly to reflect any resistance or new emotions that have come up. For example, you might change the affirmation to, “Even though I still feel some anxiety, I deeply and completely accept myself.”

Step 5: Repeat as Needed

Continue tapping through the sequence until the emotional intensity has decreased to a level where you feel more at peace with the issue. For some people, this may take just a few rounds of tapping, while others may need more time to work through deeper emotions.

Using EFT to Address Limiting Beliefs

EFT is particularly effective for addressing limiting beliefs because it helps release the emotional charge associated with these beliefs. Limiting beliefs often carry strong emotions such as fear, shame, or unworthiness, which can create a powerful barrier to change. By using EFT to tap on the emotions connected to the belief, you can begin to release the grip that the belief has on your subconscious mind.

For example, if you hold the belief, “I’m not good enough,” this belief is likely tied to painful emotions such as self-doubt, fear of failure, or past experiences of rejection. As you tap on this belief and acknowledge the emotions behind it, you allow your nervous system to relax and let go of the emotional charge. This makes it easier to reframe the belief and replace it with something more empowering.

Here’s an example of how you might use EFT to address the belief, “I’m not good enough”:

1. Identify the belief and the emotions attached to it (e.g., fear, sadness, anger).
2. Set up your affirmation: “Even though I believe I’m not good enough, I deeply and completely accept myself.”
3. Tap through the sequence while repeating the affirmation or focusing on the emotion.
4. Assess the intensity of the belief after each round of tapping and adjust the affirmation as needed (e.g., “Even though I still feel some doubt, I deeply and completely accept myself”).
5. Continue tapping until the belief no longer feels as emotionally charged.

EFT for Specific Emotions

In addition to addressing limiting beliefs, EFT can be used to work through specific emotions such as anger, fear, sadness, or guilt. These emotions often arise in response to life’s challenges and can become stored in the body if not properly processed.

For example, if you’re feeling overwhelmed with anxiety about an upcoming event, you can use EFT to release the physical and emotional tension associated with that anxiety. By tapping on the anxiety and acknowledging the fear behind it, you create space for more empowering emotions like confidence or calm to take root.

Here are a few examples of affirmations for specific emotions:

1. Anxiety

• “Even though I feel anxious about this situation, I deeply and completely accept myself.”
• “Even though I’m afraid of what might happen, I choose to feel calm and grounded.”

2. Anger

• “Even though I’m angry about what happened, I deeply and completely accept myself.”
• “Even though I feel rage about this situation, I choose to release this anger and feel peace.”

3. Guilt

• “Even though I feel guilty about what I did, I deeply and completely accept myself.”
• “Even though I’m holding on to guilt, I choose to forgive myself and move forward.”

4. Fear

• “Even though I’m afraid of failing, I deeply and completely accept myself.”
• “Even though fear is holding me back, I choose to feel confident and capable.”

Integrating EFT into Your Daily Routine

EFT can be integrated into your daily routine as a way to release stress, clear emotional blockages, and maintain emotional balance. Here are some suggestions for making tapping a regular part of your life:

1. Morning Tapping

Start your day with a few minutes of tapping to set a positive tone. Focus on any stress or emotions that may be lingering and release them before you begin your day. You can also tap on affirmations related to your goals or intentions for the day.

2. Tapping for Stress Relief

Whenever you feel stressed or overwhelmed during the day, take a few minutes to tap. Focus on the specific emotion or thought that’s causing the stress, and use EFT to release the tension.

3. Evening Tapping

Use tapping before bed to release any emotions or experiences from the day that may be weighing on you. This can help you sleep more peacefully and prevent unresolved emotions from carrying over into the next day.

Conclusion

Emotional Freedom Techniques (EFT) offer a powerful method for addressing emotional blockages, limiting beliefs, and stress. By tapping on the body’s meridian points while focusing on specific emotions or beliefs, you can calm the nervous system, release emotional energy, and reprogram the subconscious mind. EFT works as both an immediate relief tool and a long-term strategy for personal transformation.