Health and Fitness

EFT Tapping for Stress Relief and Anxiety

Emotional freedom method (EFT), or EFT tapping, is another remedy that entails making use of gentle stress factors to assist scale back stress.

Tapping your technique to stress reduction could appear a bit “woo woo” at first, however people typically use it to assist handle anxiousness and post-traumatic stress dysfunction (PTSD).

Here’s how EFT tapping may assist ease your stress ranges.

EFT tapping — additionally referred to as “tapping” or psychological acupressure — is all about balancing your physique’s vitality to assist rework ache or damaging emotions into constructive vitality.

It was developed by Gary Craig, who constructed the apply across the perception that each emotional and bodily ache are a results of vitality imbalances or disruptions.

You can apply tapping on your self or discover an EFT practitioner for an EFT session. Either method, people apply gentle stress to sure meridian factors (aka stress or vitality factors) by way of a sequence of tapping.

EFT tapping is so much like acupuncture — minus the needles. EFT makes use of your fingers to faucet 9 of the 12 main meridian factors (or stress factors), reasonably than utilizing skinny needles.

It’s thought that by tapping on these areas, you’re sending alerts to your mind to regulate the manufacturing of stress hormones.

EFT additionally entails making a mantra that identifies and accepts issues inflicting you stress or anxiousness. And score how you are feeling earlier than and after the method.

Here’s methods to apply EFT in 5 simple steps.

1. Identify the issue inflicting your stress

Zero in on what’s inflicting your stress, as that is what you’ll be specializing in throughout your tapping sesh.

More than one factor stressing you out? For max effectiveness, it’s finest to give attention to one prob at a time when going by way of the tapping sequence. You can then repeat the total EFT sequence for the opposite points you’re dealing with.

2. Rate the depth of your stress

Using a scale of 0 to 10 (with 10 being 🎶 the wooooorst 🎶), fee the difficulty as you at present expertise it. This helps to gauge the extent of stress you are feeling earlier than you begin tapping.

3. Create a setup phrase

Choose a phrase to repeat whereas tapping. This mantra ought to acknowledge the difficulty you’re coping with after which admit self-acceptance.

Try one thing like “Even though I [insert your issue or fear here], I accept myself and my feelings.”

Focus on how you really feel concerning the challenge even when your drawback is expounded to one thing occurring to a different particular person. You may tweak this phrase.

4. Perform the tapping sequence

During the EFT tapping sequence, you’ll repeat your phrase and use two or extra fingers to faucet the next factors 5 to 7 instances:

  1. Side of hand (SOH). Tap the aspect of the skin of your hand (additionally referred to as the karate chop level or KC). Most people select to faucet with their dominant hand.
  2. Top of head (TOH). Tap the crown of your head.
  3. Eyebrow (EB). Tap the inside level of your eyebrow on the fringe of your nostril. You can select both aspect, however solely have to do one aspect.
  4. Side of eye (SE). Tap the sting of the bone on the nook of your eye.
  5. Under eye (UE). Tap the bone beneath your eye.
  6. Under the nostril (UN). Tap the world between your nostril and higher lip.
  7. Chin level (Ch). Tap the crease between your decrease lip and the tip of your chin.
  8. Collarbone (CB). Tap just below the collarbone, the place your collarbone, first rib, and sternum meet up. Some people discover it simpler to position their hand on their chest and faucet each CB factors, one with the thumb and the opposite with two fingers.
  9. Under the arm (UA). Tap in your aspect, slightly below your armpit.

After the karate chop level, the sequence naturally strikes down your physique. For factors which can be on either side of the physique (aka twin factors) you possibly can select no matter aspect you like. You may even swap arms and faucet the other aspect of your physique. Do no matter feels proper!

5. Re-test the depth

After you’ve completed the sequence, it’s time to re-rate the place you’re on the depth scale. On a scale of 0 to 10, how do you are feeling concerning the challenge you have been specializing in?

Compare these outcomes to the place you have been earlier than you began tapping. Repeat the method till you fee your depth at a 0.

We want extra analysis on tapping to completely perceive whether or not it’s truly efficient towards stress and anxiousness. But current analysis appears to be like promising!

A 2020 examine means that EFT might lower cortisol ranges (aka the stress hormone) by as a lot as 43 %. It may have a constructive impression in your blood stress and immune system, which might additionally scale back stress.

A 2016 evaluation helps this, discovering that individuals who used EFT tapping methods skilled a serious discount in stress and anxiousness. But this analysis didn’t examine EFT’s effectiveness to different tried and true anxiety-busting methods, like cognitive behavioral remedy (CBT).

While one small examine did discover EFT and CBT to be equally efficient, we’d like extra research.

Recent analysis additionally means that tapping on focused factors of the physique can have lengthy lasting advantages, together with in the case of stress reduction. This could also be excellent news for these in search of long-term stress administration options.

But not all analysis surrounding EFT has been constructive. Some research point out that there could also be flaws in earlier analysis that will have affected their outcomes. Other analysis helps this by suggesting that the strategies used to research EFT methods might have been missing.

EFT, or “tapping,” is another remedy that makes use of acupressure to revive steadiness to the physique and scale back emotions of ache or misery — together with emotions of stress and anxiousness.

Tapping focuses on 9 of the physique’s meridian factors. By tapping these areas along with your fingers whereas repeating an affirming assertion, you might be able to scale back the manufacturing of stress hormones and assist soften your stress away.

While a number of research have discovered EFT to be an efficient stress administration method, different analysis isn’t so certain. Experts nonetheless have to dive deeper into whether or not or not tapping has authentic results on anxiousness and stress.

But if it makes you are feeling good, there are not any points persevering with the apply. If something, it’s an excellent meditation software, which can assist scale back stress.

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