How to perform EFT to reduce anxiety, depression and pain

Today I’m really excited to share with you a new tool that is really helping people to fight with the common problem that the majority of people face. Yes, I am talking about anxiety or depression.
Everyone gets anxious sometimes. Getting anxious is totally normal but if your worries are so intense that you cannot perform your duties and cannot relax at all then you may have Generated Anxiety Disorder (GAD).

What is GAD?

GAD is basically an anxiety disorder that involves constant worrying, tension and nervousness. People with GAD feel worried or nervous about everything when there is no reason to worry about it. They find it difficult to control their anxiety and cannot concentrate on their daily tasks. Such disorder drains all energy and may interfere in the normal functioning of your body causing depression, stress and sleep disorders.

What are the signs of GAD?

Some signs of GAD may be such:
  • Worrying about every little thing.
  • He/She always feels nervous and unable to control worries.
  • He/She cannot concentrate on anything.
  • May have headaches often.
  • Maybe irritated.
  • Visit the bathroom a lot.
  • Sweat a lot and always feels out of breathing.

But the good news is that GAD is treatable. There are many medications and techniques to treat stress and GAD but today we are here with a new easy and natural way that may help you to fight with such anxiety disorders.

Yes, if you are looking for a way or technique to relax, you should definitely consider this therapy which is known as the Emotional Freedom Technique (EFT).

What is EFT?

EFT or Emotional Freedom Technique is a therapeutic approach for treating physical pain and emotional distress. It is also considered as tapping or psychological acupressure. EFT is a revolutionary process that heals physical as well as emotional pain and discomfort.

Emotional Freedom Technique is a tapping process that is used to enhance emotional health. Practitioners clear away the negative emotion by tapping fingers on specific points on the body.

EFT generally works the same as acupuncture or acupressure. Just the only difference is that acupuncture uses needles to apply pressure and EFT uses finger tapping. EFT access the body’s energy and sends signals to the brain that controls stress. When negative emotions cause blockages in the flow of energy, taping on a specific point on the body clears up such blockages.

EFT is proved to be an alternative medicine to treat anxiety, depression, stress and many such mental and physical distress.

Let’s have a look at how EFT helps in treating emotional or mental and physical discomfort.


EFT tapping therapy has been seen to treat the symptoms of several mental disorders and anxiety is one of them. EFT tapping has been proven as an effective way to reduce anxiety symptoms such as worrying about little things, sleeping disorders and difficulty concentrating.

According to a study in the Journal of Evidence-Based Integrative Medicine, it is found that EFT is a self-based therapeutic method that is very effective in nature. The research identifies associations between physiological and psychological well being. Study shows that self-applied EFT for anxiety and depression results in significant improvement on all emotional distress.

Many studies were carried out among students with presentation anxiety and were found that EFT has really improved their communication skills. Presentation anxiety is one of the most common fears that people express and EFT tapping has been proved to treat such anxiety or phobia and thereby reducing Presentation Expression Anxiety Syndrome (PEAS).

A study in Innovative Practice in Higher Education suggests that EFT may be a useful addition to curricula for courses that include an oral presentation.

2. Depression-

Depression is one of the most common and difficult issues to treat. It costs a million dollars every year in traditional therapy and medication. But do you know there is a better alternative? And it is also with 10 years of research.

Researchers Nelms and Castle did various research to evaluate the use of tapping to alleviate depression. They found that tapping is extraordinarily effective in treating depression. They came to a strong conclusion that EFT is a golden opportunity to treat depression.

A study among depressed University students who received EFT tapping therapy is reported to have more significant growth in enjoyment, hope, pride and have a significant decrease in anger, anxiety and phobia.

3. Pain-

EFT tapping also plays a huge role in relieving physical pain in our bodies. A study presented in Energy Psychology Journal, Nov 2016 showed that EFT significantly decreases physical pain in war veterans and fibromyalgia sufferers and might be a suitable long-lasting treatment for those who suffer from chronic pain.

How does EFT work?

Basically, EFT tapping utilizes a connection between our mind and the body to address toxic thoughts and feelings. Tapping is believed to be something that stimulates the energy that travels through the body's meridian pathways. Our body has nine meridian points,
  1. Karate Chop (KC)- Side of the hand, small intestine meridian.
  2. Eyebrow point (EB)- Bladder meridian.
  3. Side of the Eye (SE)- Gall bladder meridian.
  4. Under the Eye (UE)- Stomach.
  5. Under the Nose (UN)- Governing vessels.
  6. Chin point (CP)- Central vessel.
  7. Collarbone point(CB)- Kidney
  8. Underarm (UA)- Spleen.
  9. Top of the head (TH)- Governing vessel.

How to do tapping?

What is the basic tapping sequence? 

Tapping for anxiety, depression, pain and such can be a really effective way to decrease distress. So let’s see the steps of tapping-

1. Identify the main concern-

First, the participant has to identify the main concern they would like to treat. For example anxiety or phobia or stress. Treating one at a time will be much effective.

2. Rating the distress level-

Rating the distress level on a scale of 0-10 is the next step.10 is the highest level and 0 is the baseline. This rating system is also known as the Subjective Unit of Distress (SUDS) scale.

3. Setup-

Set up a phrase that explains what you’re trying to address. You can say, "Even though I have the _________, I completely accept myself and I’m happy with my life". (In the blank fill-up the problem that you want to address) For example- Even though I have fear, I completely accept myself and I’m happy with my life.

4. Tapping sequence-

Use your middle and index finger to do the tapping. Begin by tapping the karate chop point and recite your setup phrase three-time.

Moving downward, tap each point, remember to tap each point 7-9 times and keep reciting the setup phrase to maintain focus on your problem area. Repeat this sequence two-three times. It will take some time to learn the sequence but you will be moving downward so it is not too difficult to remember.

After you’re done with the tapping according to the sequence, take a deep breath and concentrate on your feelings. How do you feel now? You should feel a sense of relief. This exercise helps people to get instant relief though it may not be long-lasting or may not vanish stress completely.

You can get a long-lasting result only when you start practicing EFT on a regular basis. EFT really does work. So give it a try as it is a natural process.

Hope you like our article.
Don’t forget to share it with your loved ones.
Stay healthy.
Thank you.

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