Emotional Freedom Techniques (EFT) can seem strange, but tapping certain parts of your body while repeating a helpful phrase may improve your mood and boost your productivity.
There are 4 stages to EFT tapping, only two of which actually involve tapping.
1. Intensity Check
Start by identifying what is making you anxious or distressed. For example, if you are anxious about doing a presentation tomorrow, your fear of public speaking could be identified as the problem.
If there is more than one issue affecting you, focus on one at a time. Decide how intense the distress caused by the problem is on a scale from 1 to 10.
2. Tapping Setup
Try to fit your problem into a phrase structured like the following example:
‘Even though I have this fear of public speaking, I deeply and completely accept myself’
It is okay if your problem does not fit exactly into this structure, but make sure the meaning of the phrase is similar.
Once you have come up with the sentence, repeat it a few times while tapping the outer side of your hand, called the ‘Karate Chop Point’. It’s about halfway between the tip of your little finger and your wrist.
3. Tapping Sequence
While repeating a shortened, problem focussed, version of your phrase (e.g., ‘I have a fear of public speaking’), tap the following areas of your body:
Top of the head
Beginning of the eyebrow
Side of the eye
Under the eye
Under the nose
Beginning of the collarbone
Under the arm
Each point should be tapped 5 times before moving to the next one. For more information about exactly where these tapping points are, see this guide.
4. Repeat Intensity Check
After completing the tapping sequence, rate the intensity of your distress again. This can be used to track progress. You can repeat the process if you want to keep lowering the intensity. If you find it is not working, try again another time.
A more detailed guide from the inventor of EFT, Gary Craig, can be seen on his website. This includes visual depictions of tapping points.
At least twice a week and whenever you feel anxious or stressed.
Could have negative consequences if used to replace conventional psychotherapies like CBT. If you have a psychiatric issue, the technique should only be used in combination with conventional techniques.