Yes, the power over your anxiety might have been at your fingertips all this time. Because you are not done hearing about this, here’s what you need to know.
What are the benefits of EFT tapping against anxiety?
The Emotional Freedom Technique tapping, or EFT, is based on the belief that all negative emotions come from an imbalance in energy. According to Chinese medicine, meridian points are designated locations where energy circulates, and tapping on these specific areas can restore energy balance. It’s true, but there is more:
- EFT tapping against anxiety is safe and non-invasive with next to no side effects. Some reported feeling more emotional or experiencing a tingling, but that’s it.
- It’s free and easy to learn. You only need your willingness.
- The act of tapping is the best grounding exercise out there.
- It offers limitless opportunities for personal growth.
- Combined with a focus on anxiety triggers, it helps rewire your brain.
But does EFT tapping really work?
When I first came across EFT tapping against anxiety myself, I was skeptical, too. But then I tried it. So, for me, it was the big social gatherings. I used to spend hours anticipating them, and a few more hours ruminating on them. By the second EFT session, I got it. At first, it felt like the effervescence of pouring sparkling wine. But by the time the bubbles settled, there was only peace. The energizing tingling in my forearms faded out slowly, leaving me with emptiness. But a liberating one. The air flowed better; my mind was calm. It was like the post-storm horizon was now showing me miles away. And, it’s legal!
What does science say about EFT tapping?
EFT reduces levels of the stress hormone cortisol. Studies have used salivary cortisol to demonstrate that EFT can have a calming effect on the body. The test subjects had their cortisol levels decreased by an average of 43% after using EFT tapping. What this proves is that EFT leads to the ability to be in a parasympathetic state, which promotes relaxation.
EFT may lead to deactivation of the amygdala. The amygdala is a part of the brain that processes emotions, including anxiety and fear. Some studies have shown changes in brain activity associated with reduced negative emotions following EFT. This confirms that EFT tapping may lead to deactivation of the amygdala, which is likely contributing to addressing emotional issues.
EFT promotes the creation of new pathways in the brain. Recent studies determined that EFT tapping is not just about shifting energy in the body; it's about transmitting an electric signal to the brain through proteins. This signal changes the proteins and modifies the cellular signaling as well, which promotes the creation of new pathways. In other words, it allows neuroplasticity. That’s your brain changing itself.
How to do EFT tapping against anxiety?
EFT tapping is the repetitive tapping on nine meridian points while saying a set speech, also called a script. Each session starts with tapping on the side of the hand of your choice using the 4 fingers of the opposite hand. Each sequence follows this order:
- side of hand
- top of head
- eyebrow
- side of the eye
- under the eye
- under the nose
- chin
- collarbone
- under the arm
Step 1: Identify the issue and the emotion you wish to focus on.
Step 2: Rate the intensity of the emotion on a scale of 1-10.
Step 3: Now, you need a script. It will be your unique and evolving mantra. Create a short global statement describing the issue (usually starts with even though, followed by the issue, and ends with a phrase of acceptance). Repeat it 3x while tapping the side of your hand. Add more details to the second and third.
Step 4: Create a script for each acupressure point, incorporating a different aspect of the problematic situation.
Step 5: Tap on acupressure points for 5-7 times each, while saying the scripts out loud.
Step 6: Repeat the sequence as needed.
Step 7: End with a positive affirmation.
Step 8: Take a deep breath and rate how you feel now.
How long to tap for?
While a 2-minute emergency tapping is enough to bring you back in the moment, a prolonged tapping will be beneficial to break the anxiety cycle in the long term. Dedicating at least 15 minutes of sustained tapping would address the concern’s depth appropriately. To prevent distraction, feel free to set an alarm and promise yourself to hold on until the time is over.
What NOT to do when EFT tapping?
1 - Being caught up in your thoughts and not using EFT tapping. It is easy, and sometimes very sneaky, to fall into self-sabotage mode, giving power to the distorted ideas our brains come up with and encouraging them instead of tapping. Knowing this, you want to be vigilant and build awareness of what is going on in your head. As soon as you catch an anxious thought crossing your mind, recognize it, halt it, and then use EFT tapping to reset and move your mind in a positive direction.
2- Set unrealistic expectations and get discouraged. You just completed your first session, and it was a bit odd. You don’t think you feel much different. You might not be able to identify the result just yet, but it’s there. You are adapting. You won’t be a new human being after one tap. Set expectations that are gradual and personal. EFT tapping is no magic pill; it’s a journey within, and consistency over time is key, so be kind to yourself. Remember that there is no failure on this path, only growth. Trust the process and keep going.
3- Being too broad and not effective. Not focusing on specifics doesn’t work on issues. Instead, make each statement more specific than the one before. So, if your global statement starts with “Even though I feel anxious about the presentation I must give at work today…” your second statement should hunt for a deeper facet or a root cause of the first statement. It could sound like this: “Even though I feel anxious about the presentation I must give at work today, and I fear I did not work hard enough on this project this week…” As you go down the script, make sure you address all aspects of the issue; you can’t add too many details. The more targeted you go, the better the results will be. Also, remember to always use the “I” when referring to circumstances or feelings. This is your accountability and power over your life.
What cognitive work can you do while EFT tapping?
1- Write a plan and track your exposure priorities. Where to start? EFT tapping against anxiety is better with a written plan. It is helpful to take notes on what you want to work on and attribute them a priority. It’s your guidance. Write fears and anxiety sources that you encounter every day. For each of them, set goals and challenges that you can further break down into tiny exposure steps and plan tapping scripts accordingly. Doing so will allow you to visualize improvement as you write down your progress on the 1-10 scale before and after each session. Notes will also enable you to detect underlying patterns by recording other thoughts that come up while tapping.
Example:
Let’s say you are in a tapping session. You monitor the anxiety you first logged in your journal. It decreased to a 4, but there’s still something going on; you tap on it further. While tapping, two random thoughts from your past come to your mind. You write down both events because you eventually want to address each separately, but you don’t have to tackle them now. You can do it when the topic comes up again, or according to the priority in your thoughts’ hierarchy.
Your mind is like an archeological site; you need to carefully remove the layers of dirt to uncover what’s really causing your anxiety. It sounds like a lot, doesn’t it? But don’t worry, the more you do it, the more it becomes second nature. Writing everything down makes it even easier. As you draw the map as you go, remember that it’s ok if the destination changes, or to add stops along the way.
2- Embrace the fear. It’s time to break the avoidance pattern. Put yourself out there and go get anxious. No, it’s not silly. You need to prove to yourself that you will survive and that the fear signal sent by your brain is unjustified. At first, you can do it for a preset duration and force yourself to respect it. Bonus points if you can tolerate the situation until your anxiety level decreases. Stick with the fear to get to know it. Never open the door for stressors to control you and make decisions for you.
Example:
You are driving to work and have this thought: “I’m anxious about the presentation I must give at work today.” Survival reflexes could tell you to ask your boss to postpone the presentation, or anything along those lines. But that would delay the problem, and you would end up feeling extra anxious about it for a longer period. The absence of corrective experience would justify the safety-seeking behavior, and next time, you will fall right into the trap again. Instead, you can use EFT tapping to hype yourself and overcome anxiety.
Side of Hand: “Even though I feel anxious about the presentation I must give at work today, I completely accept myself.”
Side of Hand: “Even though I feel anxious about the presentation I must give at work today, and I fear I did not work hard enough on this project this week, I choose to relax and forgive myself now.”
Side of Hand: “Even though I feel anxious about the presentation I must give at work today, I choose to be confident in my work. I choose to allow myself to succeed.”
And so on, with the various aspects of the problem reaching deeper with each tapping point.
When should you start EFT tapping against anxiety?
Literally today. You are accountable for your own choices, it’s not a burden, but an empowering gift! Allow yourself to deal with the source of your anxiety without feeling trapped. You can navigate through your fears and emotions. Is the sea going to be calm or rough today? Over time, EFT tapping against anxiety will allow you to set the rules to manage your stress and to sail smoothly to anywhere you want; you are the captain. Are you ready to see life differently? Share your journey with us!
