Are you curious to tap? Here, we’ll cover the basics of EFT and walk you through a routine to reduce anxiety.
It is well known that positive affirmations can empower us and make us feel good. But, have you ever said them by tapping on certain points around your body? It may sound unusual, but this is the premise of the Emotional Freedom Technique (EFT, also known as tapping), a holistic wellness practice that can help with relaxation and stopping negative thoughts. .
Incorporating elements of acupressure, energy medicine and neurolinguistic programming, EFT works to release stuck energy in the body. The physical action of the tapping is believed to calm the nervous system by interrupting our fight-or-flight response and increasing our endorphins. By making positive affirmations while doing this, we can stimulate our energy channels and “neutralize” emotional blockages.
“By tapping on meridian points around the body, we send calming signals to the amygdala, which activates the stress response in the brain,” explains Nicola Bard, EFT counselor and practitioner.
“These calming signals begin to reduce the effects of cortisol, which produces the physical symptoms of anxiety. These signals help the brain make us feel secure, more in control, and grounded. “
What are the benefits of EFT?
EFT requires little effort in exchange for immediate benefits. And, once you understand the basics, you can use it anytime and anywhere.
“Life can be tough, full of uncertainties and worries. But, by tapping regularly, you’ll be in a better position to harness your anxious thoughts, stay grounded, and respond calmly and rationally to whatever comes your way, ”Nicola explains.
How to get started with EFT
First, familiarize yourself with the main tapping points:
- Top of the head
- Eyebrow
- Side of the eye
- Under the eye
- Under one’s nose
- Under the mouth / chin
- Clavicle
- Under the arm
- Side of the hand
Typically, you tap each point between five and seven times. The order doesn’t matter, but going from top to bottom can help you remember each one.
Here, Nicola walks us through a simple tapping routine:
“Put one hand on your stomach and the other on the center of your heart. Take a moment to connect with your body and focus on your breathing. Listen for any feelings of anxiety and notice where in your body you feel that sensation – it could be butterflies in your belly or a tightness in your chest.
“Rate the intensity of that feeling on a scale of 0 to 10 – 0 being nothing at all, and 10 being the worst he has ever felt. Now we can set our intention to gently challenge these feelings of anxiety. “
Work on the points by reading the affirmations aloud. You can treat this routine as a template and modify the affirmations to suit your needs – do what works for you.
Side of the hand: Even though I hold on to all this anxiety, all this uncertainty and worry, and I feel it in the pit of my stomach and in my chest, I allow and accept these feelings, and I know I’m not alone.
Even though I feel anxious because so much seems uncertain and out of control right now, I allow and accept these feelings. I honor my body for trying to protect myself from harm.
I’m not always going to feel like this, I just feel like this right now. And I set my intention to slowly let go of that and start to relax.
Top of the head: All those anxious thoughts
Eyebrow: I can feel them in my chest
Side of the eye: But I choose to gently question my belief that there is a danger there
Under the eyes: I understand that it limits me and blocks me
Under one’s nose: I want my life to return to normal
Under the mouth: I choose to take back control
Clavicle: Here, now, I know I’m safe
Under the arm: And I let my body relax
Top of the head: I recognize how difficult things have been
Eyebrow: But I choose to take control immediately
Side of the eye: I choose to appeal to my courage
Under the eyes: I choose to release all my old fears
Under one’s nose: I am open to confidence in myself and in life
Under the mouth: Here, now, I know I’m safe
Clavicle: I choose to feel grounded and calm
Under the arm: For now that’s enough, I’ll find out as I go
Top of the head: Once again, I honor my body to keep me safe. But I can get out of here, I’m fine and I’m proud of myself.
Once this sequence is finished, Nicola invites you to take a moment of reflection.
“Gently stop tapping, inhale and let go,” she says. “Log in to see how you feel. Check out that feeling of stress or anxiety and notice where it now stands on the scale.
Usually, this exercise helps people feel instant relief. So whether you practice EFT regularly or keep it in mind for particularly overwhelming times, tapping can provide a welcome sense of calm.
Learn more about Nicola and EFT at Therapy-directory.org.uk
