How to Use Emotional Freedom Technique for Anxiety Relief

Anxiety can be a debilitating condition, affecting millions of people worldwide. With the ever-growing pressures of daily life, finding effective methods for managing anxiety is crucial. One such technique that has gained attention in recent years is the Emotional Freedom Technique (EFT), commonly known as “tapping.” This article explores what EFT is, how it works, and provides a practical guide on using it for anxiety relief.

What is Emotional Freedom Technique (EFT)?

Emotional Freedom Technique is a psychological acupressure technique that involves tapping on specific meridian points while focusing on a particular issue—such as anxiety. EFT combines elements of cognitive therapy and exposure therapy with acupressure, making it a holistic approach for emotional healing.

The Origins of EFT

Developed in the 1990s by Gary Craig, EFT draws on principles from Traditional Chinese Medicine (TCM), which posits that our health is influenced by the flow of energy (or “Qi”) through the body. When this energy flow is disrupted—due to stress, trauma, or negative emotions—it can manifest as emotional or physical issues. By tapping on meridian points while addressing these emotions, EFT aims to restore balance and alleviate distress.

How Does EFT Work?

EFT is based on the idea that negative emotions are linked to disruptions in the body’s energy system. The tapping process involves stimulating these meridian points to help release emotional blockages and restore emotional balance. Here’s how it works:

1. Identify the Issue: The first step is to pinpoint the specific source of your anxiety. This could be a situation, memory, or physical sensation.

2. Rate Your Anxiety: Before beginning the tapping process, rate your anxiety on a scale from 0 to 10, with 10 being the most intense feeling of anxiety.

3. Set Up Statement: Create a statement that acknowledges your anxiety while expressing self-acceptance. This typically follows the format: “Even though I feel [anxiety], I deeply and completely accept myself.”

4. Tapping Sequence: Tap on various meridian points while repeating your setup statement and focusing on your feelings of anxiety.

5. Reassess Your Anxiety: After completing the tapping sequence, rate your anxiety again to see if there’s been a change.

Step-by-Step Guide to Using EFT for Anxiety Relief

Step 1: Find a Quiet Space

Choose a calm and comfortable environment where you can focus without interruptions. This will help you concentrate on your feelings and the tapping process.

Step 2: Identify Your Anxiety

Take a few moments to reflect on what specifically is causing your anxiety. Write down your thoughts or describe them out loud if it helps clarify your feelings.

Step 3: Rate Your Anxiety Level

Using a scale from 0 to 10, rate how anxious you feel about the identified issue. Be honest with yourself; this initial rating will help you measure your progress later.

Step 4: Create Your Setup Statement

Formulate your setup statement that addresses your anxiety and acknowledges self-acceptance. For example:

• “Even though I feel anxious about [insert specific issue], I deeply and completely accept myself.”

This statement combines two important aspects: acknowledging your feelings and giving yourself permission to feel them without judgment.

Step 5: Begin Tapping

Here’s a simple tapping sequence:

1. Karate Chop Point: Tap the side of your hand (karate chop point) while repeating your setup statement three times.

2. Eyebrow Point: Tap at the beginning of your eyebrow (close to the nose) while repeating a phrase like “This anxiety.”

3. Side of Eye: Tap on the outside corner of your eye.

4. Under Eye: Tap under your eye.

5. Under Nose: Tap between your nose and upper lip.

6. Chin Point: Tap between your lower lip and chin.

7. Collarbone Point: Tap just below your collarbone.

8. Under Arm: Tap about four inches below your armpit.

9. Top of Head: Tap at the crown of your head.

Repeat this sequence two or three times while integrating phrases like “I release this anxiety” or “I let go of my fear.”

Step 6: Reassess Your Anxiety Level

After completing the tapping sequence, take a moment to reassess how you feel about the issue by rating your anxiety again from 0 to 10. You may notice a reduction in intensity; if not, repeat the tapping process until you feel some relief.

Step 7: Practice Regularly

To experience lasting benefits, practice EFT regularly—especially when new anxieties arise or when you’re feeling overwhelmed by stressors in life.

Additional Tips for Effective EFT Practice

• Stay Focused: Concentrate fully on the feelings associated with your anxiety during tapping sessions.

• Use Positive Affirmations: Incorporate positive affirmations in your tapping statements to enhance overall well-being.

• Combine with Other Therapies: While EFT can be powerful alone, combining it with other forms of therapy—like cognitive behavioral therapy (CBT)—may amplify its effectiveness.

• Be Patient: Emotional healing takes time; don’t rush through the process or expect immediate results after one session.

Conclusion

Emotional Freedom Technique offers an accessible way to manage anxiety through self-help practices rooted in ancient wisdom combined with modern psychology. By harnessing the power of tapping, individuals can unlock emotional blockages and pave the way toward personal relief from anxiety-related symptoms.

While EFT is not intended as a replacement for professional treatment for severe mental health conditions, many find it a valuable tool in their toolbox for emotional self-care and healing. As you embark on this journey toward emotional freedom, remember that consistency is key—the more you practice, the more adept you’ll become at using this powerful technique for achieving lasting peace and calm in your life.