Decoding EFT Tapping: A Therapeutic Approach for Sleep Disorders
EFT Tapping, short for Emotional Freedom Techniques Tapping, employs self-administered tapping on specific acupuncture points to help manage emotional and psychological distress. This body-focused approach combines aspects of cognitive therapy with principles of exposure therapy, making it a multi-faceted treatment option.
It is noteworthy that an increasing array of professionals, ranging from mental health experts and educators to medical doctors and even sports coaches, are turning to EFT tapping as an effective method for stress relief (Feinstein, 2023).
But what makes EFT Tapping tick? How can you integrate it into your daily regimen, especially if you're living with a sleep disorder like narcolepsy? This article will take you through the science behind EFT Tapping, its mechanisms, and how it can fit seamlessly into your lifestyle.
Breaking Down EFT Tapping: A Body-Mind Technique
In essence, EFT Tapping is a body-mind strategy (which we refer to as a somatic practice), designed to mitigate emotional discomfort by tapping specific points located on your face and upper torso, all while concentrating on bodily sensations or troubling thoughts and emotions (Stapleton, 2020). Stress is not just an abstract emotion; it has tangible physical repercussions, especially on our nervous system
For those with sleep disorders, a mismanaged stress response can worsen symptoms and lead to a negative cycle of sleep deprivation and anxiety. EFT Tapping seeks to balance your nervous system by targeting these specific acupoints, thus providing a countermeasure to this stress cycle.
Far from being a one-trick pony, EFT Tapping is a flexible technique that complements other treatment modalities. It can be used as an immediate self-care tool to alleviate symptoms of distress even when you're outside of a healthcare setting. So whether you're looking to enrich your existing treatment plan or searching for instant relief from sudden episodes of stress, EFT Tapping could be a valuable addition to your wellness toolkit.
Unlocking the Science Behind Emotional Freedom Techniques: Insights and Research
Over three hundred scientific studies on Clinical EFT have found their way into peer-reviewed journals (Church et al., 2022). The American Psychological Association (APA) is in the process of evaluating the efficacy of EFT in the treatment of trauma and PTSD. Although it's not officially endorsed as an evidence-based method by the APA yet, the strides made in clinical EFT research are commendable and align with criteria for empirically supported treatments (Society of Clinical Psychology, 2022).
Let's explore some key research insights:
Alleviating Stress
Clinical EFT has displayed a marked ability to lower stress indicators, thereby enhancing physiological well-being (Bach et al., 2019). Research by Stapleton et al. (2020) established that a single hour of acupoint tapping could noticeably cut down cortisol levels compared to other intervention groups.
The Role of EFT in Diminishing Symptoms
Is EFT as effective as other well-established treatments like Cognitive-Behavioral Therapy (CBT)? Research by Stapleton et al. (2017) tackled this question by examining psychological symptoms among adults dealing with obesity. Both EFT and CBT were found to reduce symptoms of anxiety and depression, with EFT continuing to show positive outcomes in long-term follow-ups.
Neural Reorganization through EFT
Imaging studies have provided compelling evidence that Clinical EFT can reorganize neural pathways. For instance, a six-week EFT program led to significant reductions in neural connections related to pain modulation in individuals with chronic pain (Stapleton et al., 2022).
Integrating EFT into Conventional Therapy Models
EFT’s body-centered technique and impactful neurological outcomes make it a viable addition to various existing therapeutic frameworks (Church et al., 2020). When combined with active trauma processing, therapists can guide clients to manage stress responses more effectively.
The Collective Power of Group EFT
The "Borrowing Benefits" phenomenon shows the benefits of participating in group EFT sessions. Church and House (2018) found that even a two-day workshop could have long-lasting positive impacts on psychological symptoms.
By delving into these research findings, we better understand the role of Emotional Freedom Techniques in promoting emotional health and resilience, especially for those grappling with sleep disorders.
The Essentials of Clinical EFT
Clinical EFT is the standardized form of acupoint tapping that has been substantiated through clinical studies. It sets itself apart from other EFT variations that have emerged since the 1990s. Incorporating a diverse range of 48 techniques from contemporary psychology, such as Cognitive-Behavioral Therapy and Prolonged Exposure Therapy, Clinical EFT is a specialized version of Emotional Freedom Techniques (Church, 2013).
It's important to note that Clinical EFT isn't a quick fix. Issues like trauma and anxiety are complex, involving both mental and physical aspects, often rooted in past experiences or the subconscious mind. Multiple sessions of clinical tapping are often needed to dig deeper into these issues, offering gradual relief from distressing thoughts and emotions.
Here's a simplified guide to practicing Clinical EFT, broken down into five key steps:
Step 1: Pinpoint the Issue
Begin by specifying the challenge at hand. It could be a nagging emotion, a recurring behavior, or physical discomfort linked to a particular body area. The focus could be on a past, present, or potential future experience. Examples include: An irresistible urge to eat when not hungry; a strong feeling of shoulder tensions in the moment; or an intense fear of swimming after being caught in a rip at the beach.
Step 2: Gauge the Level of Discomfort
On a scale ranging from 1 to 10, where 10 indicates extreme distress, rate your current discomfort level. This initial rating helps set a benchmark for tracking progress throughout the tapping session.
Step 3: Frame the Empowerment Statement and Side-of-Hand Tapping
The empowerment statement contains two crucial components:
- An exposure segment that articulates the issue.
- An acceptance part that recognizes the current situation as it stands.
The statement should zero in on a specific sensation, emotion, or other sensory experience.
Tap and Recite the Empowering Statement
While you tap the fleshy side of the hand connected to the pinkie finger with the fingertips of the opposite hand recite the empowerment statement two to three times aloud.
Examples: "Even though I want more candy, I fully accept myself"; "Though my shoulders feel tense, I accept this feeling".
Step 4: Follow the Tapping Sequence with a Cue Phrase
Tap gently on each of the eight identified acupoints shown in the accompanying illustration, as you repeat a brief phrase or word from the exposure statement. This phrase serves as a reminder to keep your attention fixed on the issue. Continue this tapping sequence and cue phrase repetition two to three times. Example Cue Phrases: "Desire for candy”; “Shoulder tension".
Step 5: Re-Evaluate the Discomfort Level
Re-rate your discomfort level on the 1-to-10 scale. Continue with step four until your discomfort level drops to either 0 or 1.
Understanding the Efficacy of EFT Tapping
Understanding the complex processes behind this holistic treatment reveals its vast array of benefits.
1. Soothing the Amygdala Through Finger Tapping on Acupoints
Finger tapping on acupoints sends pacifying signals to the amygdala. With continuous EFT tapping, these soothing signals override stress triggers, which are often activated by unsettling thoughts. Studies using neural imaging have shown almost immediate effects, substantiating the swift alleviation of symptoms through EFT tapping.
2. Speeding Up the Process of Memory Reconfiguration with Acupoint Tapping
Not only does EFT tapping help regulate your nervous system, but it also enables you to face troubling emotions directly. For instance, consider overcoming a fear of needles while envisioning yourself giving blood. Interestingly, EFT tapping diminishes the emotional charge linked with these troubling visuals, setting the stage for neural adaptation. The working theory posits that tapping restructures the neural pathways responsible for holding onto unhelpful mental frameworks.
3. Reducing Physical Stress Markers via EFT
Research and clinical practice have demonstrated physiological shifts that occur when you engage with clinical EFT treatments. Bio-markers related to stress, like resting pulse rate, blood pressure, immune responses, and cortisol levels, have been shown to dramatically improve. By curbing ongoing minor stress and lessening the instances of stress reactions, you can fend off issues like weight gain, elevated blood pressure, and an array of physical and mental health concerns.
Therapeutic Benefits of EFT for Stress and Anxiety
The practice of Emotional Freedom Techniques (EFT) or tapping, offers a compelling route for alleviating symptoms linked with an array of emotional disorders, including social anxieties, PTSD, and ongoing pain conditions.
Research led by Clond in 2016 indicates that the effectiveness of using EFT for anxiety therapy is noteworthy, boasting a significant large effect size of 1.23.
Quiet Tapping:
In situations where the nervous system is severely disbalanced, due to stress reactions like "fight or flight," initiating the tapping sequence silently—sans any setup phrases—can gently moderate physiological markers like heart rate and breathing. During this muted tapping, the focus remains solely on the tactile sensation experienced at the tapping points.
Beginning with Physical Sensations:
An empathetic approach might involve launching the tapping session with a setup phrase aimed at bodily sensations. The physical manifestations of emotional or mental strain are often more easily noticed, which could make the therapy session more engaging from the outset.
For instance, the setup phrase could target tension felt in the jaw, a churning stomach, or other somatic symptoms related to emotional or mental stress.
Summary
While tapping therapy may appear unconventional to some, it has shown potential in helping individuals with sleep disorders like narcolepsy. By addressing the mental and emotional impacts associated with these conditions, it offers a potential avenue for relief. Although further research is needed to fully comprehend the scientific underpinnings of Emotional Freedom Techniques (EFT), its psychological principles align with scientific evidence. If you are curious about trying EFT, it's advisable to engage with a licensed practitioner and consult with your doctor for medical advice. Embrace the exploration of alternative therapies and discover what resonates with you.
Key Points
It is important to always consider how our bodily states interact with our mental and emotional lives. Our thought processes, memories, and even anticipations of future events are deeply tied to our physical well-being. Our nervous systems are in a perpetual state of reaction to the various stimuli and situations we face.
The technique of applying pressure to acupressure points via EFT tapping acts as a lever for transforming our nervous system, leading us toward a more peaceful and balanced state. The therapy has been consistently shown to be effective, long-lasting, and a financially sensible treatment choice, either as an adjunct to traditional therapies or as an independent method.
EFT tapping has also demonstrated its versatility through its successful application across various platforms—be it in group settings, through online mediums, via mobile apps, in individual therapeutic sessions, or as a self-guided practice.
People from diverse backgrounds, irrespective of their age, ethnicity, cultural background, religious beliefs, gender identity, or sexual orientation, can benefit from this therapy.
EFT tapping offers a rapid route to reducing both physical and emotional discomfort. Employing this pioneering therapeutic approach allows for the potential to tackle complex issues that would typically demand extended periods of conventional treatment.
References
Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) improves multiple physiological markers of health. Journal of Evidence-Based Integrative Medicine, 24, 1–12.
Church, D. (2013). The EFT manual (3rd ed.). Energy Psychology Press.
Church, D., & House D. (2018). Borrowing Benefits: Group treatment with clinical Emotional Freedom Techniques is associated with simultaneous reductions in posttraumatic stress disorder, anxiety, and depression symptoms. Journal of Evidence-Based Integrative Medicine, 23, 1–15.
Church, D., Stapleton, P., & Sabot, D. (2020). App-based delivery of clinical Emotional Freedom Techniques: Cross-sectional study of app user self-ratings. Journal of Medical Internet Research mHealth and uHealth, 8(10).
Church, D., Stapleton P., Vasudevan A., & O’Keefe T. (2022). Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Frontiers in Psychology, 13.
Clond, M. (2016). Emotional freedom techniques for anxiety: A systematic review with meta-analysis. The Journal of Nervous and Mental Disease, 204(5), 388–395.
Feinstein, D. (2019). Energy psychology: Efficacy, speed, mechanisms. EXPLORE: The Journal of Science and Healing, 15(5), 340–351.
Feinstein, D. (2021). Six empirically-supported premises about energy psychology: Mounting evidence for a controversial therapy. Advances in Mind-Body Medicine, 35(2), 17–32.
Feinstein, D. (2023). Integrating the manual stimulation of acupuncture points into psychotherapy: A systematic review with clinical recommendations. Journal of Psychotherapy Integration, 33(1), 47–67.
Feldman Barrett, L. (2020, November 17). People’s words and actions can actually change your brain: a neuroscientist explains how. Ideas.TED.com. Retrieved June 10, 2023, from https://ideas.ted.com/peoples-words-and-actions-can-actually-shape-your-brain-a-neuroscientist-explains-how/.
Leskowitz, E. (2016). Integrative medicine for PTSD and TBI: Two innovative approaches. Medical Acupuncture, 28(4), 181–183.
Palmer-Hoffman, J., & Brooks, A. J. (2011). Psychological symptom change after group application of Emotional Freedom Techniques (EFT). Energy Psychology, 3(1), 1–6.
Society of Clinical Psychology. (2022). Psychological treatments. Retrieved June 10, 2023, from https://div12.org/treatments/.
Stapleton, P., Bannatyne, A., Chatwin, H., Urzi, K. C., Porter, B., & Sheldon, T. (2017). Secondary psychological outcomes in a controlled trial of Emotional Freedom Techniques and cognitive behaviour therapy in the treatment of food cravings. Complementary Therapies in Clinical Practice, 28, 136–145.
Stapleton, P., Crighton, G., Sabot, D., & O’Neill, H. M. (2020). Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychological Trauma: Theory, Research, Practice, and Policy, 12(8), 869–877.
Stapleton, P., Baumann, O., O’Keefe, T., & Bhuta, S. (2022). Neural changes after Emotional Freedom Techniques treatment for chronic pain sufferers. Complementary Therapies in Clinical Practice, 49.
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