EFT Tapping

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There are many ways to work through emotions - talking with a friend, journaling, prayer, meditation... - but the Emotional Freedom Technique (EFT) is unique in that it incorporates acupressure. Studies have shown EFT to be an effective treatment for anxiety, depression, and PTSD, and its protocol is simple enough that it can be done by anyone.

The Tapping Solution website, book, and follow-up book contain very precise instructions, research, testimonials, celebrity endorsements, and educational resources about the benefits of EFT, and they are all worth reading! This blog post provides a basic overview and an explanation of the acupressure points involved for those who are on the fence about trying it.

The first step to EFT is getting in touch with what needs help. It can be a feeling like anger or fear, a limiting belief (e.g. "I'm not good enough"), or even a somatic sensation such as jaw tension. Once identified, the concern needs to be reframed, first by adding a general affirmation - "but I love and accept myself" is a common one - and later by creating mantras that represent its opposite as its intensity subsides. Many recommend ranking the level of discomfort caused by the feeling on a scale of one to ten before and after tapping to track progress, but a self-aware person can often feel a shift or release.

Although the emotional component is key, EFT is most easily identified by its tapping routine. There are nine acupoints in the protocol, but some are a pair of points located on the right and left sides of the body. Some people like to use both hands to tap the points simultaneously, while others prefer to tap one side and then tap the other separately. 

Below are short explanations of the points from an acupuncturist's view, but the only information really needed to start tapping is their location. Tap each point three times to complete a set, and repeat as many sets as necessary until the feeling or belief has subsided. (Remember it's still at the top of the mind! Repeat the affirmation - or a shortened form - throughout the tapping.)

Located on the side of the hand below the little finger, SI3 regulates the Governing vessel - also called the Du channel - which is an extraordinary meridian apart from the twelve primary ones. This point is great for clearing the mind and for tonification (building up deficiency). The Small Intestine organ belongs to the Fire element, so its corresponding emotion is joy.

The Governing vessel runs up the posterior midline of the body and crosses over the center of the head, ending in the face. GV20 (or Du20) is at the highest point, the crown of the head. It's a meeting point for many of the Yang meridians and its lifting action. Patients also love it for its ability to clear the mind.

In practice, UB2 is mostly used for local issues in the head and eyes because of its location on the inner eyebrow, but it's also near the start of the longest meridian. (The Bladder meridian runs up the forehead, across the head, and down the entire back of the body to the little toe!) Its corresponding emotion is fear because it belongs to the element of Water.

GB1 is also most often used for vision issues as it's very close to the outer corner of the eye, but it is the first point in the third longest meridian. (The Gallbladder channel zigzags across the head and travels down the side of the body to the fourth toe.) The Wood element relates to anger, including nuances like stress, frustration, and irritability, and the Gallbladder itself is associated with decisiveness and courage.

Following the same trend, ST2 is stimulated for local issues in the face and eyes - it's on the orbital bone under the eye - but is near the start of the second longest meridian. (The Stomach channel starts under the eye and goes down the front of body, ending at the second toe.) Its element is Earth and emotion is pensiveness, including rumination and worry.

The last point on the Du channel is one of the Ghost Points that can be added to treatments for severe psychoemotional disorders. It's a powerful point that can be stimulated to resuscitate someone who has lost consciousness but also calms the mind. It's found between the nose and the upper lip.

Another extraordinary meridian, the Conception vessel (or Ren channel) travels up the anterior midline of the body, ending at CV24 just above the chin. It's also a Ghost Point but is usually chosen for local conditions.

KD27 is the last point on the Kidney meridian and is usually indicated for local issues in the chest because it's located just under the collarbone. The Kidney system is correlated with Water and fear.

In addition to being the end of the Spleen meridian, SP21 also controls all of the Blood Connecting channels, making it a powerful point for any type of pain. The Spleen belongs to the Earth element, and an imbalance can cause or be worsened by pensiveness. The point can be found on the side of the ribcage near the bra line.

As mentioned in the introduction to this post, the official Emotional Freedom Technique resources are the best way to practice tapping the way it was created. However, any methodology can be tweaked to elicit different responses!

Another approach is to use a stream of consciousness similar to free writing, in which the mind is allowed to bring up anything it needs to vent during the tapping session. This may look like using an affirmation in opposition to a limiting belief in the first round of tapping but then keeping thoughts blank through it to see what the subconscious wants to release next.  The process can get meditative once the points are memorized, and resting for a few minutes afterward can help everything settle.