Emotional Freedom Technique (EFT)

The Emotional Freedom Technique (EFT), often just called "tapping," became one of my everyday tools. It's simple, it's free, and you can do it anywhere.

What EFT is

EFT was created in the 1990s by Gary Craig, as a simpler version of Thought Field Therapy. You tap lightly on a series of acupressure points on your face and upper body while you focus on a feeling and say a short phrase that names it and accepts yourself.

Studies, including work by clinical psychologist Dr. Peta Stapleton, suggest EFT can reduce stress, anxiety and symptoms of post-traumatic stress for many people.

How it helped me

EFT helped me with the triggers that kept pulling me back into old feelings: a tone of voice, a phrase, a memory. Tapping on them, again and again, slowly took the sting out. It also taught me to name what I was feeling, which I'd stopped doing for years.

A simple EFT round

1. Name it and rate it: "This anger at being blamed," 7 out of 10.
2. Set-up: tap the side of your hand and say three times: "Even though I feel this anger, I deeply and completely accept myself."
3. Tap the points: eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head, saying a short reminder phrase at each one: "this anger."
4. Rate it again, and repeat until it eases.

Good to know

EFT is safe for most people and works well alongside therapy. If tapping brings up something overwhelming, stop, breathe, and consider working with a trained EFT practitioner or therapist.