What is EFT?

EFT is a method of 'tapping' on the Chinese meridians of the body to release tensions and create a deeper mind-body connection.

In fact, it is a practice largely inspired by Chinese medicine in that it focuses on the flow of energy in the body.

However, it differs from methods such as acupressure and acupuncture in that it focuses not only on physical disorders, but also on stress and emotional concerns.

It thus combines aspects of Eastern approaches by paying attention to energy flows, but adopts aspects of Western psychotherapy by adding 'positive affirmations' to the touch.

It was developed in the 1980s by Roger Callahan, a clinical psychologist, who found that tapping helped people better manage symptoms of anxiety, phobias and stress-related physical problems.

One of the great advantages of this technique is that once learned, it can be repeated anywhere, anytime, quickly and without the use of equipment, medication or supplements.

The 7 basic steps of EFT

EFT practitioners explain that there are 7 steps to follow to benefit from this method, according to the "recipe" of Gary Craig, one of Dr Callahan's students and one of the practitioners responsible for its popularisation.

1- Identify the problem:

Identify the problem or disorder you wish to correct with EFT. The goal is to focus on one problem at a time.

2- Give the problem a "title":

Create a short, simple phrase that makes you think about the problem at hand.

3- Give the problem a "grade":

Determine a scale of intensity of the problem between 1 and 10 in relation to how important you think it is.

4- Develop a statement:

Think of a positive sentence that helps you feel strong about the problem.

A basic structure is: "Even though I feel X (your problem/emotion), I fully and deeply accept myself as I am".

As you repeat the affirmation, tap your hand, specifically the soft part of your palm under your little finger.

5- Do the tapping sequence:

Using your index and middle fingers, tap firmly but gently on 8 meridians.

Continue to speak while tapping to maintain concentration.

The meridians to be tapped are: the top of the eyebrows, the sides of the eyes, under the eyes, under the nose, under the chin, at the collarbone, under the armpits and at the top of the head.

6- Reconnect with the problem:

After the sequence, reassess your feelings about the problem and again give a score between 1 and 10.

7- Repeat the process:

If you don't feel better, find a new positive affirmation and repeat the process.

4 advantages of this practice

1- Reducing stress, anxiety and depression

EFT helps to reduce stress and its associated disorders such as insomnia, fatigue and panic attacks.

2- Helping people suffering from post-traumatic stress

Several studies have found encouraging results using EFT for post-traumatic stress disorder and its symptoms.

As this method uses positive affirmations, it is possible that its effectiveness is the same as that of psychotherapy.

However, it seems to work better for some people because it involves both body and mind.

3- Reducing chronic joint pain and headaches

Some studies show that EFT can help people with tension headaches, fibromyalgia, chronic injuries or general pain. 

4- Better athletic performance

It seems to help athletes better manage their stress and improve their concentration.

Some precautions

Although studies of EFT show promising results, it should not be used as a standard treatment, but rather as an adjunct to other treatments, such as cognitive behavioural therapy for people with mental health problems.

The best way to use EFT is to add it to an already healthy lifestyle that includes a balanced diet, exercise, psychological counselling and stress management techniques (such as meditation).