Deborah is a writer, healer, and teacher. Her goal is to help people live their best lives every day by sharing her joy and love of life.
Simple and Effective Stress Relief
If you've ever suffered from anxiety, stress, or a panic attack, then you probably know the physical, mental and emotional symptoms that come along with that.
Your mind races, your breath becomes shallow, and your heartbeat increases. You might have trouble breathing or thinking. You might feel the need to run away. You could feel trapped. These are the hallmark signs of the fight or flight response.
An overactive flight or fight response creates chronic stress and contributes to panic attacks and anxiety. These conditions show up regularly for many people as a result of constant stress.
The sympathetic nervous system governs the fight or flight response, releasing cortisol and adrenaline into the bloodstream whenever you feel threatened, upset, or anxious. Often, this continual cycle of stress leaves you feeling exhausted, drained, and always on edge.
EFT tapping offers immediate relief from chronic stress, anxiety, and panic. It has also been shown to help minimize the effects of PTSD.
This technique is easy to use, safe, and quite effective. You can do it in the privacy of your home, office, or even in your car when you are parked.
What Is EFT?
EFT stands for Emotional Freedom Technique. It became prominent in the 1990s when Gary Craig published information about this tapping technique.
According to Craig, disrupted energy causes negative emotions and pain. His technique uses meridian points to create balance in the body. Basically, you are rewiring your brain by sending signals to the stress centers of the mid-brain.
EFT uses tapping on specific meridian points to rebalance the energetic body and relieve pain, anxiety, and chronic conditions.
In addition, besides tapping the meridian points, the tapping technique activates the frontal lobe of the brain, while you speak your issue out loud. This two-pronged approach makes EFT tapping more effective than talk therapy or acupressure alone.
The combination of tapping and talking activates different parts of the brain, making it more effective for releasing the fight or flight response.
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Basic EFT Tapping Technique
There are five basic steps to successful tapping.
1. First, identify the issue. For successful tapping, you must identify your specific issue or fear. Focus on one issue per tapping session, using the same focus throughout. For example, I am anxious about my finances right now.
2. Notice the intensity of your emotion. Whether you are using tapping for anxiety, stress, or to change a habit, identify how strongly you feel. Rate the emotion on a scale of 1-10, with ten being the most intense and zero being no stress, craving, or anxiety.
3. Acknowledge the issue. Before you begin your session, create a two-part phrase that reflects your issue, followed by an affirmation of your value.
There are several different ways to phrase your statement. Use the two-part phrase throughout the session.
"I know that I'm feeling anxious about money right now, but I love myself and accept myself exactly as I am."
"Even though I am stressed about my job, I love myself exactly as I am."
"Although I feel anxious about the future, I know that everything will be okay."
4. Begin tapping:
First, karate chop the hands together, stating your phrase, at least three times.
Using one finger, tap the top of the head, the center of the forehead, the side of the eye, under the eye, under the nose, the chin, the collarbone, and finally the underarm.
As you tap each point, recite a variation of your phrase.
Repeat this entire sequence three times. The final time, use only the positive aspect of your statement. "I know I am deeply and completely loved," or whatever positive statement you choose.
5. Check the intensity of your feeling. Whether it's a craving, a panic attack, or general anxiety, notice again how intense you feel it, between 1-10. You can repeat the tapping sequence until you feel peaceful and calm.
I discovered the EFT tapping technique at a yoga conference five years ago. It helps me control my anxiety and occasional panic attacks.
The hardest part about tapping is remembering to do it. Sometimes, when you feel overwhelmed by anxiety or stress, it is difficult to remember the tools in your toolbox.
Tapping offers one more tool for reducing stress, anxiety, and PTSD. There are many videos online that suggest using tapping for weight loss, changing habits, and attracting abundance.
I have only used tapping to ease my own stress and can say that it works every time. I wish you success on your road to reducing anxiety and stress.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2020 Deborah Demander
Deborah Demander (author) from First Wyoming, then THE WORLD on September 27, 2020:
Thank you for the comments, and for reading my article. Glad your anxiety is decreasing.
Wish you all the best!
Deborah Demander (author) from First Wyoming, then THE WORLD on June 26, 2020:
Audrey, I am so glad to hear how tapping has helped you. I never thought to use it for allergies. Thanks for enlightening me!
Audrey Hunt from Pahrump NV on June 01, 2020:
Last year I was invited to speak on" How The Voice Works" at a national summit conference. While I was there, I learned for the first time how tapping works and it was fascinating. Because I suffer from acute allergies, I've been practicing tapping with impressive results.
Now, I'm a firm believer and grateful for how I can use my own body to heal itself.
Thank you, Deborah.
Ann Carr from SW England on April 23, 2020:
I'd never heard of this before and it's interesting. It's amazing how our bodies respond to such things but I can understand the process you describe.
Thanks for explaining this. I used to suffer from anxiety attacks but no longer, thank goodness. Maybe it decreases with age or maybe the stress decreases!
Keep safe and well!
Eric Dierker from Spring Valley, CA. U.S.A. on April 22, 2020:
Good thoughts and well done. These are matters we must be cognizant of in life.