Like so many I've had my own struggles with mental health, trauma and grief. This was why I had a complete career change which resulted in becoming a holistic therapist. One of the main treatments that truly helped me, that brought me back and what I still use today as part of my self-care routine is EFT.

EFT is not as well known as many other therapies, despite the research behind it and the hugely successful outcomes it can have. I’m going to explain to you what it is, how it works and what it can help with.

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What is EFT? And the science behind it

EFT stands for Emotional Freedom Technique, also known as tapping. Really the clue is in the name – as you tap you are freeing yourself from those big, heavy emotions.

The technique is a form of Energy Psychology. It integrates some elements of Cognitive Therapy (CBT), Neuro-Linguistic Programming (NLP) and Acupressure.  You tap on specific acupuncture points, on the hand, face and upper body, while focusing on a particular issue or memory that brings with it some heavy, negative emotions and/or behaviours (these could be mental, emotional or physical). 

Tapping on these parts of the body stimulates acupoints, just like acupuncture but by using your fingers instead of the scary needles. I also include very gentle breath work at the start of the session to help you to relax, and again after each round.

EFT is amazing for working on so many problems; anxiety, guilt, hurt, fear, anger. It can be used for procrastination, binging & cravings. It is amazing for helping to release trauma, grief, PTSD, even pain. You can even tap on the doubt that tapping will work.

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When we are willing to face our problems, when we’re ready to stop our negative behaviours, release our heavy emotions instead of trying to fight them, push them away, or try to bury them. We can experience a significant relief. As we begin to tap on the points our body’s energy system starts to become more and more balanced. After just a few rounds of EFT many of my clients will say they feel lighter, they feel much calmer, their chest doesn’t feel as tight and they feel like they can breathe more easily. The heavy, negative feelings and emotions around their particular issue have either shrunk dramatically or gone.They still have the memory, but they are able to talk about it without getting upset, without feeling angry or anxious. They are no longer holding on to those negative feelings and emotions.

 

There are hundreds of studies available to read now that explains the many benefits of EFT and how effective it can be. Many scientists believe that EFT works because it changes the brains activity and stimulates the central nervous system. Tapping on the acupressure points causes a shift in our body’s energy system, which causes the body to release those good, happy chemicals such as serotonin, dopamine, endorphins, whilst reducing the big stress hormones like adrenaline and cortisol.

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What does a session look like?

EFT can be done in person or via video call, it involves the exact same process.

As you talk to me about your emotions that are linked to your issue, problem or memory I write down key words or phrases that that you have said and use these to create your tapping script. What many people find beneficial about EFT is that you don’t have to go into detail about your memory or incident. I just need the feelings & emotions and where you feel these in your body. I might ask key questions during this time, but again relating to how you feel, not specific details about the incident. What you tell me doesn’t even have to make sense and metaphors work amazingly well in EFT.

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We use an emotional scoring scale, called the SUDs scale used throughout the process, 0 – 10, zero being there are no emotions attached to this anymore, you have released it.10 being its huge, its consuming you. We do this at the start, and then after each round of tapping when we check in. During a session I always aim to get this score down to at least a two. There may be times during the session that your score jumps up, then back down, this is normal and shows us that you have picked a key word that may have triggered a particular emotion and we just carry on until it is reduced.

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At the start of every round, we always use a set-up phrase as we tap on the first point, which is on the side of the hand. This set up phrase starts with “Even though” so for example “Even though I have got this wave of guilt sitting deep in my stomach.” Then we always include a positive affirmation, such as, “I deeply and completely love and accept myself.” Put together this may sound something like: “Even though I have got this wave of guilt sitting deep in my stomach, I deeply and completely love and accept myself.” We do this three times, before working through the rest of the points, which are:

The Eye-Brow point

Side Of the Eye

Under the Eye

Under the Nose

Under the Mouth

The Collar Bone

Under the Arm

Top of the Head 

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I will always tap along with my clients during the process, and I will always say which point we are moving on to.

It doesn’t matter which hand you use to tap, and it is up to you if you have your eyes open or closed, I always advise to go with whichever feels the most comfortable for you.

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If you think this a treatment that you can really benefit from, do not hesitate in getting in touch. I am always happy to do a free consultation beforehand.

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