EFT (Emotional Freedom Techniques)

Overview

Emotional Freedom Techniques (EFT), commonly called "tapping," were developed by Gary Craig in the 1990s, drawing from psychologist Roger Callahan's Thought Field Therapy (TFT). EFT rests on a simple premise: emotional disturbances are caused by disruptions in the body's energy system. By stimulating specific acupressure points (meridians) while verbalizing the emotional problem, energetic balance is restored and the associated emotional charge is released.

Since its creation, EFT has been the subject of over 100 clinical studies published in peer-reviewed journals. Meta-analyses have demonstrated its efficacy for anxiety, depression, PTSD, and phobias, with effect sizes comparable or superior to some cognitive-behavioral approaches. EFT is recognized as an evidence-based practice by the American Psychological Association for PTSD treatment.

Core Principles

• The meridian system: EFT stimulates 9 to 14 acupressure points located on energy meridians from traditional Chinese medicine
• The basic recipe: a structured protocol combining problem formulation, sequential point tapping, and emotional intensity reassessment
• The SUD scale (Subjective Units of Distress): emotional intensity assessment from 0 to 10 before and after each tapping round
• The setup phrase: formula combining problem acknowledgment and self-acceptance — "Even though I have this fear/pain/anger, I deeply and completely accept myself"
• The specific aspect: EFT is more effective when targeting a specific event or emotion rather than a general problem
• The generalization effect: treating a specific memory can resolve multiple apparently distinct problems sharing the same emotional root

Main Indications

• Anxiety and panic attacks
• Specific phobias
• Post-traumatic stress disorder (PTSD)
• Mild to moderate depression
• Chronic pain
• Food compulsions and weight management
• Addictions (tobacco, alcohol)
• Stress-related insomnia
• Fear of public speaking
• Anger management

Session Structure

1. Problem identification (10 min): precisely define the target emotion, memory, or situation. Assess intensity on the SUD scale (0-10)
2. Setup phrase (2 min): while tapping the karate chop point (side of hand), repeat 3 times: "Even though I have [specific problem], I deeply and completely accept myself"
3. Tapping sequence (5 min): firmly but gently tap each point (7-10 times per point) while repeating a "reminder phrase" summarizing the problem. Points in order: crown, eyebrow beginning, eye corner, under eye, under nose, chin, collarbone, under arm
4. Reassessment (2 min): breathe deeply. Reassess SUD. If intensity decreased but isn't at 0, do another round adjusting the formulation ("Even though I still have some remaining...")
5. Successive rounds (15-20 min): repeat rounds while refining the emotional target. Observe emerging aspects (related memories, secondary emotions, body sensations)
6. Final test (5 min): the practitioner attempts to provoke the original emotion to verify deactivation. SUD ideally at 0 or 1

Variations

Matrix Reimprinting, developed by Karl Dawson, combines EFT with traumatic memory reimprinting work. The practitioner "enters" the memory using EFT to help their "child self" (called ECHO — Energetic Consciousness Hologram) transform the experience. Proxy EFT allows tapping for someone else (baby, elderly person, animal). Robert Smith's Faster EFT simplifies the point sequence. Group EFT is used in conflict zones and post-disaster settings ("Tapping for Peace" protocol used in Rwanda, Palestine, and after natural disasters).

Contraindications

• Active psychotic disorder
• Severe complex trauma (risk of emotional flooding if protocol not adapted — use "gentle techniques" or work with a trauma-trained therapist)
• High-risk pregnancy (theoretical precaution related to meridian stimulation, though no adverse effects reported)
• Person under substance influence (alcohol, drugs) preventing authentic emotional work