Today, I want to share another stress-reducing practice I think is really special, and it’s an easy one to keep in your back pocket when you’re stressed out after work or when you can’t get to yoga to zen out for a bit. It’s called Emotional Freedom Technique or EFT — and my favorite part of this practice is that it puts you in control of your stress, not the other way around. And that’s what being a Badass Beauty is all about!
Emotional Freedom Technique or EFT is also referred to as Tapping.
By applying quick physical pressure to certain parts of the body through this technique, you can alleviate physical pain and emotional distress. The best part is that it requires no equipment, and you can practice it anywhere, anytime you need it.
EFT has its roots in traditional Chinese medicine as a form of acupressure, applying physical pressure and massage to meridian points along the body. Perhaps you have heard of the acupressure trick to soothe a headache, pressing on the fleshy spot between your thumb and index finger. Well, that is an acupressure technique.
According to Dr. Steve Moreau, DOM, AP, a licensed acupuncturist and instructor at the Florida College of Integrative Medicine, Chinese medicine believes that invisible streams of energy cross our entire body, and meridian points are conduits to reach specific organs that may need some TLC.
Using fingertip tapping, you can “access your body’s energy and send signals to the part of the brain that controls stress.”
One study showed that EFT alone reduced anxiety in 90% of patients compared to 63% of patients utilizing CBT therapy and medication. It’s also been shown to reduce depression, aid in the treatment of PTSD, and help patients suffering from emotional distress linked to chronic disease and pain.
If you’re ready to give Emotional Freedom Technique a try (and why not because it’s free, easy and effective), here is a quick tapping demonstration by tapping expert Nick Ortner to help you transform stress into self-love and peace.
STEP 1: In order for this technique to be effective, you must first identify the issue or fear you have. This will be your focal point while you’re tapping. Focusing on only one problem at a time is said to enhance your outcome.
Consider the problem or situation. How do you feel about it right now? Rate the intensity level of your anxiety or stressor on a scale of 0 to 10, with zero being the lowest level and ten being the highest.
STEP 2: Compose a setup statement. Your set up statement should acknowledge the problem you want to deal with (in this case, we’ll deal with stress), then follow it with an unconditional affirmation of yourself as a person.
Even though I feel so stressed out today, I deeply and profoundly trust myself. Even though I feel so stressed out today, I deeply and profoundly give myself permission to release it. Even though I feel so stressed out, I deeply and profoundly love and accept myself.
Then, begin tapping the outside of your left palm with your right fingertips. This shouldn’t be painful (the point is to reduce pain!).
STEP 3: Now you’re going to address your stress head-on, literally! Move the tapping from your hand on to:
- between your eyebrows
- around your head from the outside of your eye
- underneath your eye
- underneath your nose
- on your chin
- underneath your collar bone
- underneath your left arm
- on top of your head
As you tap on each point, repeat a simple reminder phrase, such as “my stress level” or “my interview” or “my financial situation” to help you mentally focus on your issue. This ensures that you’re not bottling up how you feel at this moment. You cannot let go of what you don’t acknowledge, and words can have a powerful mental impact.
STEP 4: When you’ve finished tapping, take a deep belly breath in and sigh out that stress, pushing it out of your body and into the air. Now that you’ve completed the sequence, focus on your problem again. How intense is the stressor now, in comparison to a few minutes ago? Give it a rating on the same 0 to 10 scale. Did you notice a shift?
If your intensity level is still higher than 2 or 3, you can do another round of tapping. Keep tapping through the sequence until you feel the anxiety or stressor is gone. You can change your setup statement slightly to take into account your efforts to fix the problem or your desire for continued progress.
For example:
“Even though I still feel slightly stressed, I deeply and completely accept myself.”
**Now you can stop here if you’re good to go, BUT I love adding in this final EFT step.
STEP 5: Now that you’ve focused on dispelling your immediate issue, you can work on instilling some positive feelings in its place. This approach is different from traditional “positive thinking.” You’re not being dishonest with yourself. You’re not trying to obscure the stress and anxiety (or whatever the issue) inside yourself with a veneer of insincere affirmations.
Rather, you’ve confronted and dealt with the stressor and its corresponding negative emotions, offering deep and complete acceptance to both your feelings and yourself.
After you’ve cleared the emotional dirt away, you can then turn your thoughts and vibrations to the powerful and positive. That’s what makes Tapping so much more effective than the “positive thinking” techniques that many of you have already tried. It’s not just a mental trick. You’re actually changing your body’s biochemistry and energy into a more positive direction.
Here are a few ideas…
“I enjoy the calm and peace that I have.”
“I love the person that I am.”
“I am becoming a more relaxed and joyful person.”
You can use these positive phrases with the same sequence of Tapping points described above.
And VOILA! Mission accomplished!
So, my challenge for you is to take some time each day this week to try out the Emotional Freedom Technique. Find a cozy spot you can sit and reconnect with your body and spirit for 10 minutes, and let me know how the experience improves your mental well-being. And be sure to post a comment in The Badass Beauty Club on Facebook!
LOVE + wash your hands!
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