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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 January 21, 2020

                  The Best Way to Create a Vision for the Life You Want

                  The Best Way to Create a Vision for the Life You Want

                  Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                  your vision of where or who you want to be is the greatest asset you have

                    Why You Need a Vision

                    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                    How to Create Your Life Vision

                    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                    What Do You Want?

                    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                    Some tips to guide you:

                    • Remember to ask why you want certain things
                    • Think about what you want, not on what you don’t want.
                    • Give yourself permission to dream.
                    • Be creative. Consider ideas that you never thought possible.
                    • Focus on your wishes, not what others expect of you.

                    Some questions to start your exploration:

                    • What really matters to you in life? Not what should matter, what does matter.
                    • What would you like to have more of in your life?
                    • Set aside money for a moment; what do you want in your career?
                    • What are your secret passions and dreams?
                    • What would bring more joy and happiness into your life?
                    • What do you want your relationships to be like?
                    • What qualities would you like to develop?
                    • What are your values? What issues do you care about?
                    • What are your talents? What’s special about you?
                    • What would you most like to accomplish?
                    • What would legacy would you like to leave behind?

                    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                    What Would Your Best Life Look Like?

                    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                    A few prompts to get you started:

                    • What will you have accomplished already?
                    • How will you feel about yourself?
                    • What kind of people are in your life? How do you feel about them?
                    • What does your ideal day look like?
                    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                    • What would you be doing?
                    • Are you with another person, a group of people, or are you by yourself?
                    • How are you dressed?
                    • What’s your state of mind? Happy or sad? Contented or frustrated?
                    • What does your physical body look like? How do you feel about that?
                    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                    Plan Backwards

                    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                    • What’s the last thing that would’ve had to happen to achieve your best life?
                    • What’s the most important choice you would’ve had to make?
                    • What would you have needed to learn along the way?
                    • What important actions would you have had to take?
                    • What beliefs would you have needed to change?
                    • What habits or behaviors would you have had to cultivate?
                    • What type of support would you have had to enlist?
                    • How long will it have taken you to realize your best life?
                    • What steps or milestones would you have needed to reach along the way?

                    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                    Featured photo credit: Matt Noble via unsplash.com

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