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Emotional Freedom Technique (EFT Tapping)

emotional · easy · 5-10 minutes per session

What is Emotional Freedom Technique (EFT Tapping)?

Tap on specific acupressure points while stating your problem aloud. Sounds ridiculous, works surprisingly well for anxiety, PTSD, phobias, and cravings. Multiple RCTs show significant reductions in cortisol and anxiety scores.

Is there evidence for it?

EVIDENCEmoderate

How do you do Emotional Freedom Technique (EFT Tapping)?

  1. 1.Identify your issue and rate its intensity 0-10 (e.g., 'this anxiety is a 7')
  2. 2.Create a setup statement: 'Even though I have this [problem], I deeply and completely accept myself'
  3. 3.Tap 5-7 times on each point while repeating a reminder phrase: side of hand, eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head
  4. 4.Complete 2-3 full rounds of tapping through all points
  5. 5.Re-rate your intensity — most people drop 3-5 points in one round. Repeat until below 2

How long does it take?

5-10 minutes per session.

Is it hard to start?

easy.

Source: Gary Craig (EFT founder), Dawson Church (Clinical EFT Handbook), 100+ RCTs
anxiety · stress · emotional · mental_health · recovery
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