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If you're unfamiliar with EFT, however, here's a brief overview of what it is.
What is EFT?
EFT
is a mindfulness tool and emerging energy
psychology which is quick to learn and easy to use. It is derived from acupuncture and for that reason is often referred to as acupuncture without the needles. By
reducing the intensity of memories/emotions energy psychology has been shown to
alleviate human suffering, enhance performance and unlock human potential.
EFT can be used in a variety of different settings and is particularly effective in dealing with -
- Low mood
- Stress
- Low self esteem
- Performance/exam anxiety
- Fatigue
- Pain relief
EFT is not part of any belief system
and is not a religious practice.
Does it work?
The simple answer is yes and the results of published research have appeared in more than 20 peer review journals. Running alongside the research there is also a wealth of anecdotal evidence that supports the efficacy of EFT in dealing with a diverse range of issues. For more chronic and complex problems there are EFT practitioners who can assist. However, for a lot of simple day to day issues, EFT is a quick and empowering self help tool that can easily be incorporated into every day life.
How
does it work?
EFT works by combining focused psychology with tapping on certain meridian energy points. This results in the softening and release of specific intense negative emotions/memories.
It is thought that the tapping process of EFT stimulates a part of the brain which controls the primitive flight or fight response in the body - think cavemen faced with the sabre toothed tiger! Although, we no longer live in caves, or have to deal with tigers in our every day lives, our internal mechanism for dealing with stress remains the same.
It is thought that the tapping process of EFT stimulates a part of the brain which controls the primitive flight or fight response in the body - think cavemen faced with the sabre toothed tiger! Although, we no longer live in caves, or have to deal with tigers in our every day lives, our internal mechanism for dealing with stress remains the same.
When faced with a stressful
situation the sympathetic response is triggered. This is an internal mechanism
that causes us to flee from danger, putting us into stress mode. In stress mode a range of cellular responses occur
which involves the production of cortisol, epinephrine, adrenaline and a range
of other hormones that enable the body to maintain the stress in order to be
able to flee.
Once away from the stressor the body
starts to relax and the stress mode chemical reactions cease. The
parasympathetic nervous system takes over and the body goes into relaxation mode. In this state the body
is able to heal itself and work at fixing any imbalances. EFT enables this process.
So, now to the exciting bit. How does it all come together?
EFT - the method
There
are 2 basic parts to EFT:
- The Set Up
- The Meridian Energy Points
Tapping Sequence
The
set up is the preparatory phase prior to tapping along the meridian points.
Essentially the purpose of the set up is to focus the attention on the
specifics of a given problem. In short pick a problem, identify where and how it feels, then set it to a simple form of words - known as the affirmation.
Once
the affirmation is established the tapping sequence on the meridian energy points
follows.
(Below is a diagram of the EFT Tapping Points.)
(Below is a diagram of the EFT Tapping Points.)
The
Affirmation
There is no fixed language for the
affirmation. However, key is simplicity, brevity, honesty and self acceptance.
Take for example an issue such as pre-performance anxiety.
Here the affirmation might be "Even though I'm nauseated and anxious about this performance
I accept myself and how I feel." The affirmation statement needs to be
said three times whilst, at the same time, tapping on the Karate Chop point of
the hand. (This is the fleshy part of the outside of either hand between the
top of the wrist and the base of the little finger – illustrated in the above
diagram.)
The Meridian Energy Points Tapping Sequence
Below are the meridian points to be
tapped on.
Face and Body Meridian Points -
- At the beginning of
the eyebrow, just above and to one side of the nose
- On the bone
bordering the outside corner of the eye.
- On the bone under
the eye about 1" below the pupil
- On the small area
between the bottom of the nose and the top of the lip
- Midway between the
point of the chin and the bottom of the lower lip
- The junction where
the breastbone and collar bone meet
- Under the armpit at
a point on a line with the nipple
- Top of the head
Tapping tips –
- You can tap with
either hand - although the dominant hand is commonly used
- Tap with the
fingertips of your index and middle fingers
- Tap 7 times on each
of the tapping points illustrated above
- Most of the tapping
points are on either side of the body. It doesn't matter which side are
used
The Reminder Phrase
The reminder phrase is a shortened version of the affirmation
statement and accompanies the tapping. This enables the unconscious mind to keep the disruption pattern going, so that it can be neutralised by the tapping. So, sticking with the pre performance
anxiety, the reminder phrase might be "sick and anxious about the performance". Once you have your reminder phrase start tapping on the meridian points as illustrated. Be mindful of the process.
Subsequent Round Adjustments
In most cases more than one round of
EFT will be required to take the charge out of a negative emotion. (In this
case nausea and anxiety.) For the best results, in subsequent rounds of tapping, adjustments
may need to be made to both the set up statement and the affirmation, eg
"even though I still have this anxiety, I accept myself and how I
feel".
Measuring your progress
During the tapping phase it is
necessary to monitor progress. The ultimate aim is to either eliminate the
discomfort felt or reduce it to such an extent that it is no longer an issue. So, if we go back to the pre performance anxiety,
let’s say that at the outset the level of anxiety is high at around 9 and the
body is fired up in stress mode. After several rounds of tapping this anxiety should
be reduced to a level of about 2 or less; switching the body from stress to
relaxation mode and enabling a better performance.
EFT has many applications. It’s
effective as a first aid measure, or it can be used to tackle more long term complex
issues. EFT combines well with meditation and can be used alongside other more
conventional treatments. It can easily be incorporated into everyday life and
is a great tool to help achieve optimum balance, health, vitality and
performance.
For further information here are
some useful EFT sites –
www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.
www.eftforperformers.co.uk - my new website for singers, musicians, actors & other performers to help them overcome stage fright & performance anxiety.
www.eftuniverse.com – good for
research papers and includes tapping demonstration, events and training. Geared
up for North America .
www.emofree.com – good
starting point for beginners and includes training materials by EFT founder
Gary Craig.
www.practicalwellbeing.co.uk – UK
www.thetappingsolution.com – run by
Nick and Jessica Ortner, who are based in the USA
www.healthyinmind.com
– a UK trainer based
in the south of England
