Emotional Freedom Techniques (EFT) also known as tapping is a powerful fusion of somatic and cognitive.

It uses a combination of tapping on acupressure points, exposure and cognitive statements or processes and can be used for a range of different issues. EFT in its current form has been around since the early 90s, to date over 300 research studies of clinical EFT have been published in peer-reviewed publications and clinical EFT has been validated in numerous clinical trials including randomised control trials and meta-analyses.

The research strongly suggests that EFT is an effective therapy for trauma, anxiety, depression, pain, cravings, phobias, many psychosomatic illnesses and can complement traditional approaches like CBT and talking therapies. The stimulation of acupoints appears to have an effect on the amygdala (one of our main emotion processing centres and integral in the activation of the fight/flight/freeze responses), as well as improving multiple biomarkers of health such as cortisol levels, blood pressure, heart rate and gene expression. To put it plainly, EFT can help move us from an activated state to a regulated state in a very short period of time. 

I like to describe EFT as being a supportive tool on 3 levels;

1.        Emotional regulation –  Basic EFT can be used when we are feeling anxious, stressed, triggered or in any other heightened emotional state. We are able to bring ourselves back to balance with ease and in a relatively short period of time.

2.        Addressing Specific issues – EFT can work to defuse reoccurring negative emotions, triggers, memories, and events and to properly process them in the mind and body. This can help us to move away from getting stuck in cycles of trigger-response-avoidance and can even help to resolve problematic patterns of behaviour effectively. 

3.        Working on beliefs – FMRI studies suggest that the EFT has the ability to create neural change in the brain and many people choose to address beliefs and release any negative charge of association from them, helping them to move beyond limiting beliefs. 

As an Advanced EFT Practitioner and EFT Trainer, as well as having a background in Eating Disorders I have been successfully using EFT as part of my work with clients. Addressing body distress, negative feelings and emotions, body stories and trauma related to the body. You can also combine EFT with other body image exercises like mirror exposure and inner child work.  The relationship that we have with our body is a nuanced and ever-changing one. 

Anyone who has a body has feelings, thoughts and emotions about it. If they are negatively loaded and we’re unable to be compassionate to ourselves or practice body neutrality, appreciation or positivity it can be a challenge to improve that relationship. By addressing how we feel and think, defusing any negative associations, we have the freedom to choose how we want to feel or behave. 

Here's an example on how to use EFT for emotions:

Identify the emotion (or feeling) and rate it on a scale from 0-10, with 0 = no distress and 10= highest level of distress. This is called the SUD (Subjective Units of Distress) rating. If you can, locate where in your body you feel it and what it feels like. 

Initially we start with a ‘set-up statement’ tapping on the side of the hand underneath the little finger. The set-up is an acknowledgement of the feeling we are having and an acceptance of it, for example: “even though I’m feeling anxious when I think about going out tonight, I feel it tight in my chest, I deeply and completely accept myself”.

Then we would move into ‘a round’ and repeat a ‘reminder phrase’ whilst tapping through each point: start of the eyebrow, side of the eye, under the eye, under the nose, under the lip on the chin crease, an inch under the collarbone, under the arm (about four fingers down from the armpit), and top of the head. The reminder phrase might be something like, ‘this anxiety’ or ‘I’m feeling anxious’. 

Once you get to the top of the head, take a deep breath in and out and then rate the feeling using the SUD scale again. If your number is still high, you repeat the round (starting at the eyebrow point and ending at the top of the head). It’s recommended that you repeat the process as many times as you need until your SUD rating is 0.

You may find that the feeling or emotion changes as you move through the rounds, always remember to be specific with how you feel right now to keep reducing the intensity of the emotion.

From my experience, learning how to use EFT as a self-regulation tool is one of the first, and often one of the most empowering, steps when it comes to our work. Whenever we are challenged with mental illness, our relationship with food, or our bodies, there is a lot of emotional turmoil that is to be faced. Being able to utilise Emotional Freedom Techniques when feeling periods of distress means we move from white knuckling through it to becoming empowered with our own self-efficacy. You can also use the technique with friends and family, although I would strongly suggest completing training before using it with others so you can ensure you’re working safely and ethically. 

You can find many resources on how to do EFT online but beware of ‘social media tapping’ and those who haven’t taken formal training or qualified as a practitioner. I always recommend starting with Clinical EFT, as this is what research uses in trials and papers, from there you can find your own way of working with it and integrating it with your body image practice. EFT International is one of the leading professional organisations in the world, you can find practitioners and trainings online and in person which are all accredited and approved.