What is EFT (Emotional Freedom Techniques)

Emotional Freedom Techniques (EFT), often known as "tapping," is a simple, powerful, and evidence-based tool designed to help people reduce the emotional intensity of traumatic memories and distressing feelings. Used worldwide in settings ranging from hospitals and psychotherapy clinics to sports fields and family homes, EFT is sometimes called “acupuncture without needles.” It draws equally from Western psychological science and Eastern medicine, making it a unique approach within the broader field of energy psychology.

EFT has been validated in numerous clinical studies, including randomized controlled trials, and its standardized form, Clinical EFT, is recognized as an evidence-based therapeutic method.

EFT combines focused psychological attention with gentle tapping on specific acupressure points. Here’s how the process typically unfolds:

1. Assess Your Distress

Begin by identifying the emotion, physical discomfort, or traumatic memory you wish to address. Rate its intensity on a scale from 0 to 10 (the SUD scale, or Subjective Units of Distress), with 0 being no distress and 10 being the highest level of distress.

2. The Setup Statement

Create a statement that pairs your problem with self-acceptance, such as: “Even though I have (name the problem), I deeply and completely accept myself.”

This statement serves two purposes:

  • Exposure: Acknowledges and brings the problem to mind.

  • Cognitive Reframing: Encourages acceptance and readiness for change.

While repeating the setup statement three times, tap continuously on the “Karate Chop” point (the side of your hand). This also helps correct for what energy psychology calls “Psychological Reversal”, unconscious blocks to healing.

3. The Tapping Sequence

Using your fingertips, gently tap about seven times on a series of specific acupressure points on the face and upper body. As you tap, on the points in the image, repeat a brief “reminder phrase” that keeps your focus on the issue.

Tapping these points while focusing on the issue sends calming signals to the brain, helping to break the association between the memory and the stress response.

4. Test Your Results

After a round of tapping, re-rate your distress on the SUD scale. If the level has not dropped to 0 or close to 0, repeat the process, adjusting your statements if needed.

EFT: Empowerment and Cautions

EFT is accessible, easy to learn, and can be self-applied for many emotional challenges. However, for deep or complex issues, working with a qualified therapist trained in Clinical EFT is recommended. EFT is not a substitute for professional medical or psychological care—many problems have both emotional and physical components, and both should be addressed.

Want to know more?

Download The EFT Mini Manual created by Dawson Church here.

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