Emotional Freedom Technique aka: Psychological Acupuncture
Emotional Freedom Technique (EFT), commonly referred to as “psychological acupuncture” is an approach rooted in ancient Chinese acupuncture principles. Traditional acupuncture involves stimulating points on the body, called ‘acupoints’ to activate signals in the brain that help regulate bodily functions and promote mental calmness. While Chinese acupuncture is conducted with small needles, EFT requires only two fingers, typically the pointer and middle finger (whew – no needles!)
Using two fingers, comfortably tap on the acupoints located on the face and upper body. The pressure of the fingertips should be firm enough to feel, but not painful or cause discomfort. Like the pressure you would apply when tapping on a computer keyboard. Although it is suggested to tap on each acupoint at least 7 times, the goal is not to hit an exact number. There is no “magic” number of taps you must hit for this exercise to be effective. Instead, place your attention on the specific statement you will be addressing during this exercise.
The statement, commonly called the “set-up statement” that you will utilize during this exercise consists of two parts. The first aspect requires identifying the problem that is currently causing distress. It is important to be as specific as possible about what aspects of the issue are most distressing. For instance, if the stress is related to an upcoming exam, focus on the exact source of your concern. It could be a fear of failing, a fear of forgetting material, pressure from a parent or partner, or a physical sensations like heart racing, sweaty plans, or shaky hands. The second part of the statement involves expressing acceptance towards your current distressing experience or showing compassion and acceptance towards yourself despite the discomfort. Using the example above you may say something like, “Even though I’m feeling anxious about my upcoming exam, and I am scared that I will forget what I have been studying, I accept myself.”
Below are some examples of set-up statements:
“Even though I… I accept I have this problem.”
“Even though I… I am still a good person.”
“Even though I… I am taking charge of this right now.”
“Even though I… I am okay and open to the process.”
“Even though I… I choose to love myself anyways.”
Now to put the set-up statement together with the tapping! See the figure below for additional guidance. If preferred, you may lower or your close eyes during this exercise. Start by tapping on the side of the hand. While you tap, you may either say your set-up statement aloud or in your mind. Next move to the following acupoints in sequence.
Start of the eyebrow (where the brows begin above the nose).
Start of the eye (on the bony area outside the outer corner of the eye).
Under the eye (on the bony area below the eye).
Under the nose (between the nose and upper lip).
On the chin (between the lower lip and chin).
Collarbone (where the collarbone dips – choose one side of the body).
Under the armpit (a few inches below the armpit).
Top of the head (center of the head – where you would wear a crown).
Source: Stapleton, Dr. P. (2019). The Ultimate Tapping Guide.
While you tap these points, you do not need to repeat the entire set-up statement continually. Instead, break it apart and focus on elements of the phrase. For example, you might say phrases like “this stress,” “my testing anxiety,” “forgetting my material,” “not passing my exam,” and “I accept myself.” These shorter phrases aid in keeping the mind focused on the specific feeling or issue you are working on, hence why they’re referred to as “reminder phrases.”
It is common to feel frustrated, emotional or even more upset after completing one round of EFT. That is normal. Don’t let it discourage you and continue to repeat multiple rounds until you notice a decrease in your initial distress. If other thoughts or feelings emerge during the process be encouraged to address those by incorporating them into your tapping. The main goal is to keep tapping until you feel a shift or sense of relief.
EFT is highly adaptable tool for managing various distressing experiences. It is effective for addressing issues such as chronic pain, sleep, anxiety, stress, food cravings, and PTSD, among others. As a versatile stress reduction tool, EFT can be taught and explored during therapy sessions and can be practiced independently outside of these sessions. Ultimately making it a highly practical and empowering tool for individuals to manage their well-being.
Mutterings of a Therapist, Natalie Varela
