Tips to tap into calm: psychologist explains how EFT tapping can help improve mental well-being
- In emotional freedom technique, you put light pressure on certain meridian points of the body, which is thought to improve energy flow and healing
- Every week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we’ve written
Though more research is still needed, EFT has been shown to help people with anxiety, depression, post-traumatic stress disorder and even chronic pain. Photo: ShutterstockYou have probably heard that meditation, journaling and breathing exercises can help you relax when you feel anxious. But did you know that tapping on certain points of your body could also help manage emotions?
Ken Fung, a clinical psychologist, explains how this practice, the emotional freedom technique (EFT), can help us feel calmer and have more control of our anxiety.
EFT tapping is based on the principles of Chinese acupuncture, which believes our energy flows along meridians – a network of channels believed to transport energy throughout the body. Touching certain meridian points is thought to improve the flow of energy and promote healing. While thin needles are usually used in acupuncture, EFT tapping uses gentle pressure from the fingers.
Why art therapy could help with your mental health
“This is a simple, non-invasive technique that can improve mental well-being. EFT tapping works by addressing the connection between our physical body and our emotional state,” said Fung, who is also the director of therapy and counselling at Jadis Blurton Family Development Centre in Hong Kong.
He pointed out that EFT had been shown to help people with anxiety, depression, post-traumatic stress disorder and even chronic pain.
He noted: “Some scientists believe that EFT tapping stimulates the nervous system and releases chemicals that make us feel better. But more research is needed to understand how it works.”
“While it is mostly used by mental health practitioners, the beauty of this technique is that it is a form of self-help, and you can do it in the comfort of your own home,” the psychologist added.
Getting started
To practise EFT, get into a comfortable position – either sitting or lying down. Start by identifying the issue that is bothering you. On a scale from zero to 10, rate how bad the issue makes you feel. A score of 10 means you feel horrible.
Next, come up with a short statement that describes your issue and how you want to move towards self-acceptance – for example: “Even though I am worried about the upcoming exams, I believe I can do well.”
This is followed by tapping repeatedly on the edge of your palm, below your little finger. While you tap, say your statement out loud three times.
“This is also what we call the ‘karate chop point’. It helps the message to sink into you,” Fung said.
‘Sunday scaries’: how to deal with anxiety about the coming week
Now, repeat your issue out loud, and tap these points on your body in the following order: the top, centre of your head; the inside edge of one eyebrow; next to the outside edge of one eye; the bone underneath one eye; between your nose and upper lip; between your lower lip and your chin; the area where your breastbone and the collarbone intersect; and finally, tap about 10cm below the armpit.
Fung recommended using your index and middle fingers to tap five to eight times gently on each point, with about two taps every second.
When you finish tapping the meridian points, assess your feelings about the issue using the same zero to 10 scale. You can repeat the entire process until your rating drops to three, or until you feel better.
How EFT can help
Fung shared how this technique helped two of his teen clients to manage their emotions. One had exam anxiety, and the other was depressed after a break-up.
He noted that when dealing with exam anxiety, EFT can ground you in the present moment: “Tapping acts as a tactile reminder that you’re here, while the phrases one repeats ... address the worries about the future. This helps to anchor them in the present and cope with their anxiety about what’s to come.”
For depression, EFT tapping takes you back to the past to acknowledge the unpleasant experience. In this case, the phrases focus on self-acceptance, helping you to move on from the past and feel better about yourself.
“Even though these two clients were struggling with very different issues, the aim of performing EFT tapping is the same: to focus on the present and to be in control of emotions,” Fung said. “EFT can be a helpful tool for managing mental health and help people feel better when they suddenly feel overwhelmed.”
But the psychologist added that it was important to talk to a professional before trying EFT to address physical pain or emotional issues.
To test your understanding of this story, download our printable worksheet or answer the questions in the quiz below.