EFT for Beginners: A Step-by-Step Guide

Emotional Freedom Techniques (EFT), also known as tapping, is a proven method to release emotional blockages, reduce stress, and restore emotional balance. It combines elements of traditional Chinese medicine (acupressure) with psychological approaches and is becoming increasingly popular – even in the coaching field.

In this blog, you will find a detailed step-by-step guide to applying EFT yourself. We also explore the scientific background and the effects on the body and mind.

What is EFT?

EFT is based on the idea that emotional problems arise from blockages or imbalances in the body's energy system. These blockages can be resolved by gently tapping on specific acupressure points in combination with affirmations. The method is easy to learn, requires no prior knowledge, and can be performed almost anywhere.

How Does EFT Work?

EFT works on various levels:

• Physiological Effect: Tapping on acupressure points activates the parasympathetic nervous system. This has a calming effect on the body, reduces the release of stress hormones like cortisol, and promotes relaxation.

• Emotional Effect: By verbalizing negative thoughts or feelings and combining them with positive affirmations, distressing emotions can be alleviated or even resolved. Studies show that EFT can be effective for anxiety disorders, post-traumatic stress disorder (PTSD), and depression.

• Energetic Effect: EFT is based on the principles of meridian theory from traditional Chinese medicine (TCM). Tapping helps to balance blocked energy pathways.

Step-by-Step Guide

1. Identify Your Problem

   First, consider which emotional or physical problem you want to address. This could be stress, anxiety, anger, or even a physical complaint. Describe the problem as precisely as possible.

2. Assess the Intensity

   Estimate on a scale from 0 to 10 how intense the problem feels to you, with 0 being no distress and 10 being the highest distress.

3. The Setup Statement

   Formulate a sentence that names your problem and expresses acceptance at the same time. For example: "Even though I have [your problem], I love and accept myself as I am." While saying this, tap with two or three fingers on the karate chop point (the outer edge of your hand, below the little finger).

4. Tapping the Acupressure Points

   Perform the tapping technique by gently tapping the following points with two to three fingers. Repeat a keyword or phrase that describes your problem at each point. Start with the top point and work your way down:

   • Crown: Top of the head

   • Eyebrow: Inside of the eyebrow, near the nose

   • Side of the Eye: Outside of the eyebrow

   • Under the Eye: On the cheekbone

   • Under the Nose: Between the nose and upper lip

   • Chin: Between the lower lip and chin

   • Collarbone: Directly below the collarbone

   • Under the Arm: Side, about chest height

5. Reassess the Intensity

   After completing one round, reassess the intensity of your problem on the scale from 0 to 10. Repeat the steps until the intensity has noticeably decreased.

   
   
   
   

Studies on EFT

• A meta-analysis by Clond (2016) showed that EFT significantly reduces anxiety.

• Church et al. (2012) found that EFT can lower cortisol levels in the body by up to 24%.

• A study by Karatzias et al. (2011) demonstrated that EFT effectively alleviates PTSD symptoms.

Why Should You Try EFT?

EFT is easy to learn, flexible, and has the potential to provide quick relief in stressful situations. It can be used for self-help and is an excellent complement to professional coaching.

Now it's your turn!

Do you want to learn EFT more intensively and integrate it effectively into your daily life? I am happy to help you use this powerful technique for yourself. Sign up for individual coaching now and discover how EFT can positively change your life.

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