• Mindful Mondays | Emotional Freedom Technique (EFT)

    Mindful Mondays | Emotional Freedom Technique (EFT)

    Emotional Freedom Technique (EFT) Tapping is a technique founded in the 1990s by Gary Craig, a Stanford Engineer who worked with the founder of Field Thought Theory. It is a powerful method utilized to help decrease stress, emotional intensity, and physical sensations. As it lowers stress, it reduces cortisol levels, increases endorphins, and improves your immune system. It can help you achieve goals such as overcoming a fear or riding the wave of food cravings. When working with a trained therapist, a variation called Clinical EFT can even be used as an evidence-based treatment for PTSD.

    EFT Tapping is a very gentle and easy-to-use form of Energy Psychology that stimulates various pressure points. These points are located along your meridian channels where energy flows—the same channels used in Chinese medicine and acupuncture. It is very forgiving in that you cannot “mess it up,” and there are no negative side effects. You may experience tingling or, as your nervous system calms, activating the ‘rest and digest’ parasympathetic nervous system, you may find yourself sighing, yawning, or hearing your stomach making sounds of digestion.

    In this episode of Mindful Mondays, I will take you through a simple EFT tapping procedure. ​​To begin, identify the most pressing issue such as an emotion or bodily sensation, along with an assessment of its intensity in the present moment. Choose a setup statement that is true for you. Some examples include: “I fully and completely love and accept myself,” “I choose to accept myself as I am,” or “I accept and honor my feelings.” 

    Start tapping on the side of your hand and repeat your statement 2-3 times. “Even though I feel (most pressing issue), I am learning to love and accept myself.” Continue tapping along the points using whichever hand feels comfortable, on one or the other side, or both, approximately 7-10 times (there is no correct number, and more or less does not affect the outcome). You continue to state something like “this anxiety” or “this headache” as you tap each point.


    Complete 2 rounds and reassess your 0-10 scale to see if there has been a change. You can continue to do this until the intensity is a 1 or below. If the original focus dissipates and another arises, that is okay. For example, you may notice a reduction in your anger and recognize hurt or sadness, or your headache is gone, and you feel tension in your chest. Continue tapping on the original focus until it has decreased below a 1 and then tap on what is next.

    Complete Sequence for Simple Tapping:

    1. Side of Hand with Setup Statement 2-3 times
    2. Top of Head
    3. Eyebrow
    4. Outside Eye
    5. Under Eye
    6. Under Nose
    7. Chin
    8. Collarbone
    9. Under Arm

    Remember that EFT Tapping is a forgiving technique with many variations and uses. If you want to further explore how tapping can help you, reach out for coaching and support.