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A Proven Technique to Beat Anxiety and Panic Attacks
The Power of Emotional Freedom Technique (EFT) Tapping
Zoey Drift
July 23, 2024
In our previous post, "Beat Anxiety and Panic Attacks Using Simple Meditation Tips," we shared easy meditation techniques for calming the mind. Readers have reported positive changes from these practices.
Introducing the Emotional Freedom Technique (EFT) Tapping - a simple yet effective tool tool to help manage anxiety and panic attacks. Discover how EFT can transform your emotional well-being, and share your experiences with us!
This technique complements the meditation practices you've already learned.
Discover the Calming Power of EFT Tapping
Disclosure: This post may contain affiliate links, meaning if you decide to make a purchase via my links, I may earn a commission at no additional cost to you.
So, what exactly is EFT Tapping? It stands for Emotional Freedom Techniques, and it’s a fascinating blend of ancient wisdom and modern psychology.
I first stumbled upon EFT a few years ago when I was searching for new ways to handle my own anxiety. At first, I was a bit skeptical.
The idea of tapping on specific points on my body while talking about my feelings seemed a bit out there. But the more I read about it, the more intrigued I became.
EFT Tapping, developed in the 1990s by Stanford graduate Gary Craig, builds on Dr. Roger Callahan's Thought Field Therapy (TFT).
Dr. Callahan found that tapping specific meridian points alleviated psychological distress. Craig simplified this process, making it more accessible, and believed that tapping these points while focusing on a problem could restore the body's energy balance.
The process involves tapping on specific meridian points on the body.
These points are similar to those used in acupuncture, but instead of using needles, you use your fingertips to gently tap on these areas. Here's a step-by-step guide:
Identify the Issue: Start by identifying the specific problem or emotion you want to address. This could be anxiety about an upcoming event, stress from work, or even a more specific fear or phobia.
Rate the Intensity: On a scale from 0 to 10, rate the intensity of the feeling. This helps you measure your progress.
For instance, if you’re feeling very anxious, you might rate it as an 8 or 9.
The Setup Statement: Create a setup statement that acknowledges the problem and affirms self-acceptance.
For example, "Even though I feel anxious about this presentation, I deeply and completely accept myself." Repeat this statement three times while tapping on the "karate chop" point on the side of your hand.
The Tapping Sequence: Tap on the following points while repeating a reminder phrase that keeps your focus on the issue.
For instance, you might say "this anxiety" as you tap on each point. Here are the main points to tap on:
 | 1. Top of the Head: Directly on the crown. 2. Eyebrow: Just above the inner edge of the eyebrow. 3. Side of the Eye: On the bone bordering the outer corner of the eye. 4. Under the Eye: On the bone under the eye, directly below the pupil. 5. Under the Nose: Between the bottom of the nose and the upper lip. 6. Chin Point: Midway between the bottom of the lower lip and chin. 7. Collarbone: Just below the hard ridge of the collarbone. 8. Under the Arm: About four inches below the armpit |
Reevaluation: After completing the tapping sequence, take a deep breath and rate the intensity of your feeling again. If the intensity is still high, repeat the process until you feel a significant reduction.
The Psychological Aspect
One of the most powerful aspects of EFT Tapping is its ability to address and acknowledge negative emotions. When we experience anxiety, fear, or stress, these emotions can often feel overwhelming and out of our control.
EFT encourages us to face these feelings head-on, rather than suppressing or ignoring them.
By tapping on the meridian points while repeating the setup statement and reminder phrases, we’re essentially telling our brain that it’s safe to feel these emotions.
This process helps to calm the amygdala—the part of the brain responsible for our fight-or-flight response—and signals to our body that it’s okay to relax.
Releasing Emotional Blockages
The combination of tapping on meridian points and acknowledging negative emotions helps to release emotional blockages that can cause or exacerbate anxiety.
These blockages are disruptions in the body’s energy system, which can manifest as physical or emotional symptoms. By tapping on the meridian points, we stimulate the body's energy pathways and restore balance.
For me, the first time I truly understood the power of this combination was during a particularly stressful period at work. I was dealing with multiple deadlines, and my anxiety levels were through the roof.
I decided to take a break and try EFT Tapping. As I went through the process, I could feel the tension in my body gradually easing.
By the end of the session, the overwhelming sense of dread had lifted, and I felt much more in control.
It’s incredible how such a simple technique can have such profound effects. The key is to be consistent and patient with the process.
It might take a few sessions to really feel the benefits, but once you do, it’s like having a powerful tool at your disposal whenever anxiety strikes.
I encourage you to give EFT Tapping a try. Test this technique out, and share with us if it's working for you. I'd love to hear your experiences and see how this powerful method helps you manage anxiety and panic attacks.
In the next section, we’ll explore some tips for integrating EFT Tapping into your daily routine and making it a part of your overall anxiety management strategy. Stay tuned!
Managing anxiety and panic attacks
EFT Tapping offers a range of benefits for those struggling with anxiety and panic attacks, both in the short term and the long term.
Let's dive into some of these benefits and see why this technique is gaining traction among mental health professionals and individuals alike.
Immediate Benefits
One of the most striking aspects of EFT Tapping is its ability to provide immediate relief.
During my initial experiences with EFT, I was often amazed at how quickly my anxiety levels would drop after just a few minutes of tapping. Here are some of the immediate benefits you might experience:
Rapid Reduction in Anxiety Levels: Many people report feeling a noticeable decrease in anxiety within minutes of starting an EFT session. This can be incredibly empowering, especially when you’re in the midst of a panic attack and need quick relief.
Enhanced Sense of Calm: The tapping process has a calming effect on the nervous system. By stimulating the meridian points, you can help shift your body from a state of heightened stress to a more relaxed state.
Improved Focus and Clarity: When anxiety clouds your mind, it can be hard to think straight. EFT can help clear mental fog, allowing you to regain focus and make decisions more easily.
Long-Term Benefits
The more consistently you practice EFT, the more you’ll start to see long-term benefits. These might include:
Reduced Frequency of Anxiety Attacks: Over time, regular EFT practice can lead to fewer anxiety and panic attacks. This is because EFT helps to address and resolve underlying emotional issues that trigger these attacks.
Improved Emotional Resilience: By regularly working through emotional blockages, you can build greater resilience to stress and anxiety. This means you’ll be better equipped to handle life’s challenges without becoming overwhelmed.
Better Overall Mental Health: Many users find that EFT not only helps with anxiety but also improves their overall emotional well-being. It can lead to better sleep, enhanced mood, and a more positive outlook on life.
Research Findings and Expert Opinions
The efficacy of EFT Tapping has been supported by a growing body of research and expert opinions. Here are a few key findings:
Clinical Studies: Several clinical studies have demonstrated the effectiveness of EFT Tapping for reducing anxiety. For instance, a study published in the National Library of Medicine found that participants who practiced EFT experienced significant reductions in anxiety compared to those who received traditional cognitive-behavioral therapy (CBT).
Expert Endorsements: Renowned psychologists and therapists have also endorsed EFT. Dr. Dawson Church, a prominent EFT researcher, has conducted extensive studies showing how EFT can lower cortisol levels and reduce stress.
Real-World Applications: EFT is used in various settings, from therapy sessions to self-help groups, and even in schools to help students manage exam stress. Its versatility and effectiveness have made it a popular tool for many.
Combining EFT Tapping with meditation can create a powerful synergy that enhances the benefits of both practices.
While meditation helps to calm the mind and promote mindfulness, EFT Tapping can address specific emotional blockages and reduce anxiety levels even further.
Here are some tips on how to effectively integrate these two techniques into your daily routine.
Start with Meditation: Begin your session with a few minutes of meditation to center yourself and clear your mind. This can help you become more aware of your emotions and physical sensations, setting the stage for effective EFT Tapping.
Identify Your Focus: After your initial meditation, identify the specific issue or emotion you want to address with EFT Tapping. This could be a particular anxiety trigger, a stressful event, or a negative thought pattern.
Incorporate EFT Tapping into Meditation: As you move into EFT Tapping, maintain a mindful awareness of your breath and body. You can integrate tapping into your meditation by focusing on the tapping points while continuing to practice deep, slow breathing.
Use Guided Scripts: For those new to combining these techniques, guided scripts or audio recordings can be incredibly helpful. Many resources are available online that lead you through a combined EFT and meditation session.
End with Relaxation: Conclude your session with a few more minutes of meditation to integrate the effects of EFT Tapping. This helps to consolidate the emotional shifts and leaves you in a state of calm and relaxation.
Suggested Routine for Practicing Both Techniques
Creating a routine can help you consistently practice and benefit from both EFT Tapping and meditation.
Here’s a suggested schedule:
Morning Routine:
Meditation (5-10 minutes): Start your day with a short meditation to set a calm and focused tone.
EFT Tapping (5-10 minutes): Follow with EFT Tapping to address any specific anxieties or stressors you anticipate for the day.
Midday Check-In:
Quick EFT Session (5 minutes): Take a short break to perform a quick EFT session if you’re feeling stressed or overwhelmed.
Evening Routine:
Meditation (10-15 minutes): Wind down with a longer meditation session to reflect on your day and promote relaxation.
EFT Tapping (5-10 minutes): Address any lingering anxieties or thoughts from the day to help clear your mind before bed.
The Synergistic Effects of Combining EFT with Meditation
I remember a time when I was juggling multiple responsibilities at work and home, and the stress was starting to take a toll on my mental health.
I was already practicing meditation daily, but I felt like I needed something more to manage my anxiety effectively. That’s when I decided to integrate EFT Tapping into my routine.
One evening, after a particularly stressful day, I began my usual meditation session. I focused on my breath, letting the day's worries drift away. After a few minutes, I started to feel more centered. Then, I shifted into EFT Tapping.
I focused on the anxiety I was feeling about an upcoming project deadline. As I tapped through the points, I repeated my setup statement, acknowledging my anxiety and affirming my self-acceptance.
The combination was profound. The initial meditation helped me become more aware of my anxiety and prepared my mind for the tapping. As I tapped, I could feel the tension in my body releasing.
By the end of the session, I felt a deep sense of calm and clarity that I hadn’t experienced before. It was like the meditation set the stage, and the EFT Tapping provided the emotional release I needed.
This integrated approach has since become a staple in my self-care routine. I’ve found that combining these practices not only helps me manage anxiety more effectively but also enhances my overall sense of well-being.
The meditation helps me maintain a mindful awareness, while EFT Tapping addresses and resolves specific emotional blockages.
Common Challenges and How to Overcome Them
Starting EFT Tapping can come with a few hurdles. Here are some common challenges and practical solutions to help you get the most out of your practice:
1. Skepticism
Challenge: Feeling unsure about EFT Tapping's effectiveness.
Solution: Give it a try with an open mind. Read success stories and research findings to understand its potential benefits.
2. Difficulty in Focusing
Challenge: Struggling to stay focused during the tapping process.
Solution: Start with short sessions and gradually increase the duration. Use guided EFT scripts or videos to help maintain focus.
3. Emotional Intensity
Challenge: Finding the emotions that surface during tapping overwhelming.
Solution: Take breaks if needed. Practice deep breathing or grounding exercises to stay calm. Remember, it's okay to take it slow.
4. Consistency
Challenge: Having trouble making EFT a regular habit.
Solution: Set a specific time each day for your EFT practice. Integrate it with other daily routines like meditation or before bed.
5. Not Seeing Immediate Results
Challenge: Feeling discouraged if you don't notice instant changes.
Solution: Be patient and persistent. Track your progress by rating your anxiety levels before and after each session. Remember, consistent practice leads to better results over time.
Encouragement to Persevere
Starting something new can be challenging, but the benefits of EFT Tapping are worth it. Stay patient, keep an open mind, and practice regularly. With time, you'll likely notice improvements in managing anxiety and overall emotional well-being.
Keep going, and don't hesitate to seek support from online communities or professional guidance if needed. Your journey to better mental health is unique and worth every effort.
Recommended Resources
For those who want to delve deeper into EFT Tapping, there are some excellent resources available that can guide you through the process and help you master this technique. Here are a few recommendations:
Special EFT Mini Course
I highly recommend checking out the The World Tapping Circle’s EFT Mini Course from Master Practitioner Sonya Sophia.
This course is designed to help you understand and master EFT Tapping in a structured and easy-to-follow manner. Here’s what makes this product special:
Comprehensive Curriculum: The course covers everything from the basics of EFT Tapping to advanced techniques, ensuring you gain a thorough understanding of the practice.
Expert Instruction: Led by experienced EFT practitioners, the course provides professional guidance and insights to help you maximize the benefits of EFT.
Practical Exercises: Each module includes practical exercises and guided tapping sessions, allowing you to apply what you’ve learned and see immediate results.
Accessible Anytime, Anywhere: With online access, you can take the course at your own pace, fitting it into your schedule whenever it's convenient for you.
Supportive Community: The course offers access to a community of fellow learners where you can share experiences, ask questions, and find support.
Other Resources
Books:
"The Tapping Solution" by Nick Ortner: This book provides a comprehensive introduction to EFT Tapping and includes practical exercises to help you apply the technique in your daily life.
"EFT for Beginners" by Dawson Church: A great resource for those new to EFT, offering step-by-step instructions and easy-to-follow guidance.
Apps:
The Tapping Solution App (4.7★ 500k+ download): This app provides guided tapping sessions for a variety of issues, including anxiety, stress, and sleep. It's a convenient way to integrate EFT into your daily routine.
Conclusion
Integrating EFT Tapping into your life can provide significant benefits in managing anxiety and enhancing your overall well-being. With the right resources and guidance, you can master this technique and make it a powerful part of your self-care routine.
I encourage you to explore these recommended resources, especially the EFT Mini Course, and see the difference EFT Tapping can make for you.
Try out these resources, and share your experiences with us. Your journey to better mental health and a more balanced life starts here
Ready to harness the power of EFT and transform your life? Visit the EnergizedMood blog and subscribe to our blog for more tips like this, to achieve your goals and reduce stress. And don't forget to share the journey with your friends!
So, there you have it – your blueprint to a life filled with balance, calm, and fulfillment through EFT. It's about tapping into your emotions, cherishing the present moment, and using EFT techniques to release stress and enhance your well-being.
Remember, the journey with EFT is more of a marathon than a sprint; it's about consistent practice, unwavering positivity, and the willingness to explore new emotional landscapes
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