Tapping (EFT) for Anxiety: Does It Really Work?

While exploring natural relief from anxiety, people are looking towards the Emotional Freedom Technique (EFT) or tapping, as some call it. This alternative therapy involves tapping on several acupressure points while repeating an affirmation to relieve stress and emotional distress.

The proponents profess that EFT helps retrain the brain’s stress response, much like acupuncture, but minus all the needles. This increase in interest in holistic methods for mental health has made this therapy quite popular because it is simple and easy to learn.

But is EFT really effective in dealing with anxiety, or is it merely a placebo? Let’s look into the science behind it, the techniques, and what experts have to say about it.

How EFT Tapping Works

EFT is a treatment modality that unites cognitive therapy and exposure therapy with acupressure.

It involves tapping specific points on the body-mostly the face and upper body-while focusing on a specific issue or emotion. It theoretically balances the energy system in the body and releases psychological stress.

The Concept of Energy Meridians

EFT is based on the Eastern thought that energy flows through the body along certain pathways, known as meridians, based on the principles of traditional Chinese medicine. The underlying cause is disturbances or clogs in one of those energy paths, which trigger emotional and physical distress.

EFT practitioners believe restoring balance to this energy flow reduces negative emotions and allows for healing by activating the tapping points.

Also, Read: Top 10 Bach Flower Remedies for Stress and Anxiety Relief 

How to Use EFT for Anxiety Relief

The basic technique involves a sequence divided into the following steps:

1. Identify the Issue: Decide on one particular issue or emotional issue, such as something currently bothering you.

2. Rate the Intensity: Rate the intensity on a scale from 0 to 10.

3. Set Up Your Statement: Create a simple affirmation that acknowledges your problem and includes a statement of self-acceptance. For example: “Even though I feel [emotion] about [issue], I deeply and completely accept myself.”

4. Tapping Sequence: While repeating your affirmation, use your fingertips to tap on the acupressure points below. Gently tap seven times on each of these points, and slowly go through them all while repeating your statement or variations of it. Some common tapping areas include:

• Top of the head
• Eyebrow
• Side of the eye
• Underneath the eye
• Under the nose
• Chin
• Collarbone
• Under the arm (just beneath your armpit)

5. Reassess the Intensity: Once the tapping sequence is completed, re-evaluate the current intensity of the emotion. The procedure may be repeated endlessly for a healing process until the emotional distress has reduced significantly. 

When and How Often to Use EFT?

EFT can be used whenever anxiety arises or as part of a daily routine for ongoing stress management. Sessions usually last 5 to 15 minutes. It may be practiced before stressful events like examinations or presentations or at times when emotional distress arises. 

EFT Enhancements Through Complementary Practices

In order to improve outcomes, EFT is often combined with:

• Mindfulness and Meditation: Aids in developing acute awareness of emotions
• Deep Breathing Exercises: Reduces the levels of stressed hormones and improves relaxation
• Journaling: Writing about the emotions after tapping can boost positive changes.

The Role of Verbal Affirmations in EFT

Verbal affirmations play a significant role in EFT. By verbally expressing the issue and coupling it with a self-acceptance statement, people face their negative emotions, letting self-compassion take hold. This combination reduces the emotional charge surrounding the issue, allowing emotional healing and resilience to occur.

The Science Behind EFT for Anxiety

Research suggests that EFT is effective in reducing anxiety. One systematic review and meta-analysis published in the Journal of Nervous and Mental Disease found that EFT produced a significant reduction in anxiety scores among participants (R).

A study published in Frontiers in Psychology found that people using an EFT app reported a 44% reduction in their anxiety and stress symptoms during tapping meditations (R). This suggests that EFT could be useful in helping to cope with anxiety in real-life situations.

Research also explored physiological changes occurring with EFT. An article published in PubMed Central noted that tapping on the acupressure points reduces the activation of brain regions linked to fear, thus reducing anxiety responses (R).

While these studies are encouraging, the scientific community views EFT as a complementary therapy, and more rigorous research is needed to understand how and to what extent this treatment may work.

Nevertheless, the balance of evidence indicates that EFT tapping could be helpful for individuals seeking alternative methods for managing anxiety.

Also, Read: How to Effectively Manage Stress During Major Life Transitions

Can Tapping Actually Reduce Anxiety?

EFT tapping has emerged as a popular self-help technique for managing anxiety, but its effectiveness remains a topic of debate. Some experts and research suggest it can be beneficial, while others express skepticism due to the lack of extensive large-scale studies.

Expert Opinions and Case Studies

Numerous mental health professionals regard EFT as a potentially valuable method for alleviating stress and anxiety.

Dr. Peta Stapleton, a clinical psychologist and researcher, has conducted various studies indicating that EFT may significantly decrease cortisol levels, the primary hormone associated with stress.

One notable study published in Psychological Trauma: Theory, Research, Practice, and Policy (R) found that participants practicing EFT saw an average reduction of 24% in cortisol compared to control groups.

A review from 2016 featured in the Journal of Nervous and Mental Disease highlighted EFT’s efficacy in diminishing symptoms related to anxiety, depression, and PTSD (R) (R).

This examination suggested that EFT might function by desensitizing individuals to distressing emotions and recalibrating their brain’s response to stress.

Additionally, case studies reinforce its potential benefits. For instance, a study published in Frontiers in Psychology in 2019 reported decreased anxiety levels and enhanced emotional regulation among participants who utilized EFT on a regular basis (R). 

Who Might Benefit the Most from EFT?

EFT seems particularly effective for those suffering from:

• Generalized Anxiety Disorder (GAD)
• Social anxiety and performance-related tension
• PTSD or trauma-associated stress
• Stress stemming from chronic illnesses or specific phobias

It is commonly recommended as an adjunctive practice alongside traditional therapy methods such as mindfulness or cognitive-behavioral strategies. 

Limitations and Criticisms

Despite encouraging findings, EFT has several limitations. Critics say that while it can induce feelings of calmness, some effects may stem from the placebo effect or simply from relaxation responses instead of the tapping itself.

Furthermore, additional large-scale qualitative research is essential to substantiate its long-term efficacy.

Many therapists advise caution regarding the use of EFT. While it may serve as an auxiliary tool for managing symptoms, it should not replace professional treatment options for severe anxiety disorders.

Conclusion: Is EFT Worth Trying?

EFT tapping is an accessible, user-friendly procedure for managing anxiety backed by emerging research. It stimulates acupressure points along with affirmations and may reduce stress levels, reframe negative thoughts, and create emotional balance.

EFT may not be exactly for everybody, though there are many who testify to its benefits. It generally works well when combined with other anxiety management techniques, like mindfulness, deep breathing, or clinical therapy. People with chronic anxiety disorder should seek professional help.

Overall, EFT is worth considering among other self-help treatments. It is non-invasive and easy to practice, two of the main attractions. If it helps relieve tension and builds resilience, it could be a helpful tool in your day-to-day life.