By Did you know that a few light taps on your face with your fingertips could have a positive effect on your emotions? If you want to know more about this topic, keep reading!
Tapping , or Emotional Freedom Technique (EFT), integrates elements of Western psychology with principles of Eastern medicine; it focuses on alleviating negative emotions. It has been around since 1970 and was developed by Roger Callahan as part of his Thought Field Therapy.
This energy psychologist worked with Mary, a patient with a phobia of water, by applying gentle blows to certain parts of the body associated with fear and worry. To his and Mary’s surprise, the phobia began to diminish. Although Callahan advanced his therapy, it was Gary Craig, one of his students, who fine-tuned the theory and developed the procedure as such.
Its origin, evolution and application in various health fields reveal the growing convergence of disciplines and therapeutic approaches. In this article, we will delve into what it consists of and how you can apply this method.
What is tapping?
Tapping therapies involve gently tapping certain areas of the body with the fingertips to unblock energy linked to an emotion or problem. This treatment includes aspects of cognitive behavioral therapy , exposure therapy , and somatic stimulation through acupressure .
EFT is based on acupuncture , which is based on the theory that the body has various energy channels that become unbalanced due to various disturbances. Thus, it states that all unpleasant emotions are due to a lack of balance in the body’s energy.
The goal is to restore balance through acupressure (tapping) and release blocked energy. In this way, the aim is to promote physical and emotional self-healing processes. It is believed that through this technique, the brain receives somatic signals to begin a healing and rebalancing process.
Its simplicity and accessibility have made it an invaluable self-help resource for many people. It can be applied anytime, anywhere, and provides its users with a quick and easy way to deal with stress and feelings.
Benefits of tapping
A 2019 study provides a detailed insight into the benefits of the Emotional Freedom Technique . The most important findings of the study show the following:
- Reduction in psychological symptoms: significant decrease in anxiety , depression , post-traumatic stress disorder (PTSD), pain, and cravings. In addition, there was an increase in happiness levels.
- Improvements in physiological markers: Considerable improvements were observed in resting heart rate, cortisol levels, and systolic and diastolic blood pressure.
- Increased immune function: An increase in salivary immunoglobulin A (SigA) was recorded, indicating a strengthening of the immune system .
EFT has been tested for a variety of problems, particularly post-traumatic stress disorder. According to the findings of a systematic review in Frontiers in Psychology , a wide range of randomized controlled trials and meta-analyses have shown its effectiveness as an evidence-based treatment method for addressing PTSD.
How to do the tapping technique
Before we tell you how to do it, we will give you some general recommendations. Do it with your dominant hand and the tips of your index and middle fingers; this way, you will cover a larger area of the zone you touch. Press firmly, but not too hard so you don’t hurt yourself. With this in mind, carry out the following steps.
1. Recognition of the problem
Identify the problem, discomfort, or emotion that is bothering you. You need to be very specific. For example, instead of saying “ I am very stressed ,” you could be more detailed and say “I feel stressed when I don’t have time to finish my responsibilities.” Once you recognize the problem, rate its intensity on a scale of 0 to 10.
2. Preparation
Repeat an affirmation that identifies the problem and expresses self-acceptance three times while tapping on the karate chop point (KC). Continuing with the previous example, the formula would be: “Even though I have this stress , I accept myself completely and deeply.”
3. Sequence
Tap on each of the following meridian points, about seven times each, while repeating a reminder phrase. This phrase is a short version of the affirmation from the preparation stage. In this case, it might be “stress.” The idea is to remind you of why you are doing the exercise.
- Eyebrow (CE): at the beginning of the eyebrow, just above and to one side of the nose.
- Side of the eye (LO): on the bone, surrounding the outer edge of the eye.
- Under the nose (BN): in the small area between the nose and the upper lip.
- Under the lips (BL): halfway between the tip of your chin and your lower lip.
- Clavicle (CL): At the intersection where the sternum, collarbone, and first rib meet.
- Under the eye (BO): on the bone below the eye, approximately 2-3 centimeters below the pupil.
- Under the arm (BB): on the side of the body, at nipple level for men, or halfway down the bra strap for women, approximately 7 centimeters below the armpit.
4. Reassessment
At the end of the sequence, re-evaluate the level of intensity of the problem on a scale of 0 to 10. If the discomfort persists, repeat the entire process again until it decreases sufficiently or until it reaches zero.
A treatment with potential benefits
As discussed in the benefits section, there are studies that support its effectiveness for certain mental health problems, such as anxiety, stress and PTSD. However, further research is required, especially randomized controlled trials.
An important thing to clarify is that it may have some potential benefits, but EFT should not be used as a substitute for any type of professional therapy, whether medical or psychological. Its positive effects may vary from person to person and the problems they are trying to resolve.
Our final recommendation is that those interested in tapping exercises to treat a mental or physical disorder should first consult a healthcare professional. It is advisable to consider it as a complement to a comprehensive approach to self-care and well-being.