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Published on November 22, 2019

What Is the Emotional Freedom Technique And Its Benefits?

What Is the Emotional Freedom Technique And Its Benefits?

Emotional Freedom Technique (EFT) is a type of psychological acupressure that anyone can practice on themselves. In fact, practicing on yourself is the preferred method, as this technique is not something done by others, in a way that a massage would be, for example.

By tapping specific pressure points on the body, it is believed that negative energies causing pain (whether physical or emotional) are disrupted, and therefore balance is restored to the physical and emotional body.[1]

The Origin of the Emotional Freedom Technique

EFT has close ties to acupuncture, in that it physically touches on specific points on the body, believed to hold epicenters of energy. With acupuncture, these points are picked with acupuncture needles to alleviate pain, tension, and combat illness. Over the years, however, researchers and healers alike have realized that tapping on these pressure points of the body offers similar results to that of acupuncture.

One such psychologist, Roger Callahan, used the idea to treat one of his patients who was deathly afraid of water. Through the course of her many treatments, all of which proved ineffective, Callahan almost accidentally stumbled into the tapping technique when his patient complained about feeling anxious in her stomach at the thought of water. He asked her to tap underneath her eye, knowing that this location had a direct connection to the acupuncture meridian in her stomach.

Unknown to him, he was building the idea that tapping could ease his patient’s anxiety. That’s exactly what happened – after tapping under her eye, the patient experienced a sudden release of stomach sensation, almost immediately.

To make matters even more surprising, the patient’s fear vanished so quickly and profoundly, that she was able to run to the nearest swimming pool and stand on its edge without the deathly anxiety that used to plague her.[2]

Eventually, Callahan coined the tapping technique as Thought Field Therapy (TFT), where the client would tap specific points while thinking of the problem or anxiety they were struggling with.

Many years later, a student of Callahan’s would take this notion, and add to it elements that we see and use in Emotional Freedom Technique today. Gary Craig, a former student of Callahan’s, added to his teacher’s already widely-used TFT tool. By asking clients to tap on specific points in sequence, and repeat a phrase out loud while tapping each one, he essentially became the developer of EFT; but not without years of foundational work laid down by his predecessors.

How Does the Emotional Freedom Technique Work?

The energy centers of the body can best be thought of as meridian points. These are like energy channels connecting the highways of the body, and therefore connecting us to our sensations – which can often be rooted in physical pain and emotional fear. When these negative sensations come up, they disrupt the balance of the body, and we feel off in some way.

By lightly tapping each of these meridian points in sequence, and repeating how we feel and what we’re struggling with, out loud, we cut the chain of negative reactions and sensations from continuing to plague us.

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Whatever we’re dealing with – whether it’s a bad memory, a struggling relationship, a moment of intense fear – we can use tapping to concentrate on accepting and resolving the negative emotion, so that we can allow the body to restore itself to order and balance. [3]

The video below offers an overview of the tapping points, and their significance in the EFT technique.

How to Find the Right Points

It is generally advisable to tap with one hand (it doesn’t matter which), and specifically with your index and middle fingers together.

Tap solidly for approximately 5-7 taps, but not so hard that you hurt or injure yourself. You want to feel the pressure on the meridian points as you tap; this will come naturally with practice.

The following tapping points are done in sequence every time, and are repeated until the tapping session is over (generally until you start to feel better). [4]

Top of the Head

The first point is on the top of your head, tapping the crown of the head. This can be done with either hand, depending on your preference.[5]

    Eyebrows

    Then, move into tapping the very beginning of your eyebrow, where it’s closer to the nose. Again, this can be done with either hand.[6]

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      Side of the Eye

      Move over to the side of your eye (whichever one), and tap on the bone bordering the outside corner of the eye.

        Under the Eye

        Then, move under the same eye and tap the bone directly underneath.

          Under the Nose

          Move down slightly to the area between the bottom of your nose and your upper lip, and tap solidly there.

            Chin

            Then, move down to the area between the bottom of your lower lip and the bony part of your chin, and tap solidly there.

              Collar Bone

              From your chin, move down to the U-shaped notch directly below the throat (generally where a man would fix his tie); move over to the collarbone and slightly below, where it’s not on the bone itself. Tap this area solidly with either hand.

              Under the Arm

              From your collarbone, reach down under the arm and solidly tap the area even with the nipple. For women, this is the middle of the bra strap.[7]

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                The Outside of the Hand

                Lastly, tap the outside of the hand, slightly below the pinky finger, on the cushion of the side of the hand.[8]

                  What To Say While You Tap

                  Once you know where and how to tap, it’s time to tune into what you’re struggling with.

                  Bring to mind an issue or an emotion that you’re dealing with, and tune into how this feels, and what it is. The more attuned you are to it, versus simply trying to push it away, the more it can rise to the surface to be processed and worked through with the help of EFT.

                  The typical EFT phrase template is:

                  Even though I have this _______, I deeply and completely love and accept myself.”

                  By filling in the blank as to whatever you’re struggling with, repeat this phrase as you tap onto each meridian point.

                  The benefit of saying this phrase is to not only release it from your physical and energetic body by saying it loud, but also by accepting the problem you’re with.

                  For many of us, denial and dismissal of problems and struggles leads to the festering of that problem, until we’re sick and diseased with trying to keep it all in. What EFT does is give that problem an outlet and a recognition, reminding us that we are not defined by our struggles. In the face of them, we still accept ourselves as we are.

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                  Some examples of phrases that you may use are:

                  • Even though I am scared of this test, I deeply and completely love and accept myself.
                  • Even though I am scared to be judged, I deeply and completely love and accept myself.
                  • Even though I am angry at her, I deeply and completely love and accept myself.
                  • Even though I feel this pain in my body, I deeply and completely love and accept myself.

                  How long you tap is entirely up to you. For some, 10-15 minutes is an average amount of time spent tapping. Doing it when you wake up first thing in the morning can help you set the tone of the day, and enter your tasks at hand with a little more space and ease. However, when you tap is still generally up to you.

                  When you’re done, simply sit in stillness and notice how you feel – both physically, emotionally, and energetically. You will likely start to notice a bit more rest and relaxation, as well as disconnect from the problem or struggle that you’ve been dealing with.

                  This is the energetic shift of the energy in the meridian points, and the true magic behind the EFT technique. Come back to it in practice whenever you need it.

                  Final Thoughts

                  The Emotional Freedom Technique (EFT), also known as Tapping, is an alternative and holistic method by which to tap onto meridian points of the body, to restore balance in the wake of negative emotions or physical pain.

                  By giving your problems a voice and an outlet, and by tapping while speaking, you’re cutting off the negative chain of reactions in the body, and bringing yourself back to homeostasis – all with the simple power of a finger tap.

                  Long rooted in the history and power of acupuncture and Eastern medicine, EFT is a tool free to use by anyone, with healing effects proven to be simple and profound.

                  More Calming Techniques

                  Featured photo credit: Noah Silliman via unsplash.com

                  Reference

                  [1] Healthline: What is EFT Tapping?
                  [2] Thriving Now: History of Tapping (Including EFT)
                  [3] The Tapping Solution Foundation: What is Tapping and How Does it Work?
                  [4] EFT: Basic Steps to your Emotional Freedom
                  [5] Body Wisdom Nutrition: What are the EFT Tapping points?
                  [6] Harper’s Bazaar: A beginner’s guide to Tapping, a self-help tool to help manage anxiety
                  [7] Hopes Holistic Health: Emotional Freedom Techniques
                  [8] Beth Tuttle: EFT Tapping Points

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                  Aleksandra Slijepcevic

                  Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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                  Last Updated on August 10, 2020

                  8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                  8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                  The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

                  Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

                  Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

                  1. Goals Guide and Align Our Focus

                  It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

                  But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

                  Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

                  Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

                  “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

                  And what you will do with your talent largely depends on your focus.

                  Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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                  So, why is goal setting important? Because it gives you direction, alignment, and purpose!

                  2. Goals Help You Avoid ‘Shiny Object Syndrome’

                  Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

                  You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

                  Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

                  Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

                  So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

                  3. Goals Turn Our Largest Goals into Manageable Steps

                  A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

                  But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

                  Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

                  Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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                  So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

                  4. Goals Encourage You to Take Action

                  This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

                  Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

                  What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

                  This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

                  If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

                  So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

                  5. Goal Setting Helps You Continually Improve

                  This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

                  What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

                  The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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                  Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

                  So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

                  6. Goal Setting Keeps You Accountable

                  Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

                  For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

                  A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

                  Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

                  So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

                  7. Goals Make You Feel Good

                  Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

                  Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

                  Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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                  If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

                  So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

                  8. Goals Help You Live Your Best Life

                  I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

                  Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

                  Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

                  There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

                  Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

                  So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

                  Final Thoughts

                  These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

                  If I could leave you with something, it would be this:

                  Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

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                  Featured photo credit: Unsplash via unsplash.com

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