Acceptance To Help Anxiety
When my husband’s career took me several hundred miles away from mom, it was hard. I was the oldest and had been mom’s caregiver. We were close. I visited a psychologist and told him about how fearful I was. He introduced me to tapping and I was able to accept the fact that mom could care for herself and would find support.
Of course, you know that I came home frequently, but when I couldnt be there, tapping definitely helped me to relax and reduce the mental and physical tension. And yes, I taught it to mom and she did it with me, along with her 3 part breath exercise. It helped both of our anxiety.
What The Science Says
Tapping has been clinically proven to manage stress, reduce cortisol levels, improve anxiety and even treat PTSD in veterans. Because tapping is a gentle and easy-to-follow technique, anyone struggling with stress, anxiety or pain can benefit from it, says Ortner.
The practice is particularly well-suited for helping to work through anxiety. Why? Anxiety isn’t just an experience we have in our head it impacts our whole body, Ortner explains. Having a technique that utilizes the power of the mind and body together is incredibly powerful, she notes. When we release this stress, we can be more creative and resourceful when we confront challenges and a better help those around us.
What’s more, tapping is a great addition to your coping toolbox, whether you’re dealing with chronic or acute stressor. For example, even if were safe at home and practicing social distancing, our brain is still firing off this fight or flight response and our whole body is reacting to this stress, says Ortner. Tapping can not only let your body know its safe to relax, but it may also help raise immunity by decreasing your level of detrimental stress hormones.
How Tapping Can Help Relieve Stress And Pain
How Tapping Can Help Relieve Stress And Pain
Why try tapping?Who can benefit from tapping?How can nurses use tapping? So how do you do it?
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Are There Negative Side Effects From Tapping
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As someone who almost always experiences at least half of the common side effects listed for a medication, I had to ask our experts about the possible adverse effects of Tapping. Sometimes people can experience a negative reaction after an EFT session. These reactions are usually emotional, such as anger, anxiety, uneasiness, sadness, or even a temporary worsening of the issue, says Senia. I find that if I am tapping on anger or anxiety, once the immediate symptoms release, underneath we may find sadness or irritability that emerge, and the goal would be to continue tapping on what emerges in order to release the underlying layers of the problem.
Bilazarian adds that side effects are minimal. People will yawn and sigh as they tap, which is considered an energy release and a sign you are moving from the sympathetic nervous system into the parasympathetic nervous system. If youre like most people and your high school anatomy class knowledge is stored in inaccessible brain archives, this basically means your brain shifts from its fight or flight panic mode to one of relax and digest, a state where Bilazarian reminds us your immune system and other human organs work the best.
Research Behind Tapping For Anxiety
Studies have shown that tapping has measurable benefits on the body, most notably in the area of hormone stimulation, regulation , and stress reduction.
Although there is always a fair bit of skepticism surrounding any form of alternative medicine, the anecdotal and scientific evidence demonstrates real and lasting breakthroughs using tapping in various realms. Positive effects have been shown in cases of:
- Athletic performance
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Using Eft Tapping To Treat Mental Health
Tapping has been used to treat a variety of psychological conditions, including:
Ã¢â¬ÅDepression. One survey of 20 studies found that EFT techniques reduced symptoms of depression just as well as conventional treatments. The improvement in symptoms lasted over time.Ã¢â¬Å
Post-traumatic stress disorder : An analysis of seven studies showed that a series of EFT sessions is effective for a variety of populations with PTSD. No adverse effects occurred, and EFT techniques were effective both as a primary treatment and as a self-help technique.
Phobias. Fewer studies address the use of EFT tapping to treat phobias. One study used EFT techniques on subjects who had small animal phobias. Phobias improved after a single session.
How I Used Eft Tapping To Relieve Anxiety And Stress
Shameika Rhymes is a North Carolina-based writer who writes about wellness, pop culture, lifestyle and culture. Here, she shares how she used EFT tapping to relieve stress and anxiety.
Stress has been a constant sidekick of mine during the pandemic, affecting my sleep cycle, eating habits, and more. Throw in a major life change, iron deficiency anemia side effects, plus being ghosted by the guy I was dating, and my anxiety and stress were through the roof.
Im a big believer in seeking the help you need. But I felt that no matter how much I talked my therapists ear off, there was always still a block. I knew I needed to lose weight, work toward reaching the success I wanted in my career, open up to dating again and get better at falling asleep at night, but I just couldnt get there.
During one restless night, I discovered something called EFT tapping while scrolling through. EFT stands for emotional freedom technique, and draws on theories developed in Traditional Chinese Medicine. With tapping, you tap on certain pressure points on your body while focusing on emotional issues to channel, which helps to ultimately relieve any anxiety. EFT tapping is linked to reduced anxiety, depression, stress, reducing cravings, and more. According to EFT developer Gary Craig, a disruption in energy is the cause of all negative emotions and pain.
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Move Through Points On The Body
Continue tapping through the meridian points on your body while repeating your reminder phrase of whatever youre working on and working through like this neck pain or this financial stress. You can tap with one finger, two or all of your fingers whatever feels most comfortable to you. As you repeat the reminder phrase, tap these areas in the following order:
- Eyebrow : above the nose
- Side of Eye : between your eye and temple
- Under the Eye : along the bone
- Under the Nose : between the nose and upper lip
- Chin : between the bottom lip and chin
- Collarbone : an inch below the collarbone and three inches outward
- Under the Arm : Three inches below armpit on your side
- Top of your Head
Test The Initial Intensity
After you identify your problem area, you need to set a benchmark level of intensity. The intensity level is rated on a scale from 0 to 10, with 10 being the worst or most difficult. The scale assesses the emotional or physical pain and discomfort you feel from your focal issue.
Establishing a benchmark helps you monitor your progress after performing a complete EFT sequence. If your initial intensity was 10 prior to tapping and ended at 5, youd have accomplished a 50 percent improvement level.
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The Philosophy Behind Tapping
Disciplines such as yoga, massage, tai chi, and acupuncture rely on a body-mind connection, and evidence shows that these interventions can relieve stress, depression, anxiety, and other psychological disorders. EFT tapping falls into the category of body-centered therapies.
Tapping draws on the ancient Chinese practice of acupuncture, which teaches that the body’s energy travels along specific pathways. Certain points on these pathways are stimulated to improve the flow of energy. The stimulation is done by inserting very thin needles or by applying pressure .
Studies show that acupuncture is effective for some conditions. Some scientists believe that it works because it stimulates the central nervous system and causes the body to release helpful chemicals. EFT tapping stimulates acupoints by touch rather than by the use of needles, making it similar to acupressure.
Tapping Therapy For Anxiety: What Is It And How Does It Work
By Laurie Fanelli in Healthy Feeling
Anxiety can sneak up on you. News stories, stressful conversations, or even a passing thought can trigger symptoms such as panic, constricted breathing, sweating, and obsessive worry. When you’re already doing your best to live a healthy life by exercising, eating well, and getting good sleep, tackling anxiety can feel like a steep mountain to climb.
Tapping therapy for anxiety may be helpful for someone looking for a natural way to help alleviate symptoms at the moment and over time. That said, it is not a substitute for medical help, and anyone who experiences signs of anxiety should consult with their doctor to develop a comprehensive treatment plan.
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So Should You Try Eft Tapping
To Ortner, EFT tapping is a simple tool to bring the mind back online and ease anxiety so you can figure out what exactly you need, whether it be a break from work or an appointment with a therapist. Plus, EFT tapping is incredibly safethe worst thing that could happen is you don’t notice a difference in your anxiety or stress levels, she adds.
While online scripts and apps make EFT tapping easy and accessible, they might not be specific enough for your situation, notes Alfandari. In those instances, a certified EFT Expert Practitioner might be able to help you get the results youre looking for, she says. You can find an expert, including Alfandari, on The Tapping Solution’s online practitioner directory or through EFT International’s directory, which allows you to sort practitioners by specialty. And if you feel like you may have an underlying mental health issue or are overwhelmed with the emotions youre feeling, both Ortner and Alfandari say its important to seek additional professional help.
In the world we live in right now, we need to investigate anything that can help the stress and the overwhelmed emotion that we’re feeling, says Ortner. Just investigate and see whether its a fit for you because you really have nothing to lose.
Tapping To Relax And Reduce Tension
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Editor’s note: This article is accompanied by a video in which Karen leads a tapping exercise. To watch the video, click here.
Tapping is one of the many tools that have been used to help people relax and reduce tension during times of stress or crisis. Its considered to be effective by many practitioners and doctors. Its quickly become a part of functional medicine, and I thought you would enjoy learning the steps that helped me learn to tap.
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How Does Tapping For Anxiety Work
Its not known exactly why tapping does such a good job of calming anxiety. Its similar to acupuncture and acupressure in that it stimulates what traditional Chinese medicine calls meridian points. These are energy points along the body that our chi gets trapped in. Tapping is believed to increase the overall flow of chi by getting it unstuck from these points.
Plus, tapping is form of comforting, self-soothing touch. Humans touch, hold, pat, and rub each other and ourselves for comfort. We just naturally reach out for touch to comfort and for simple stress reliefand we always have. Like food, touch is a universal form of emotional nourishment that we all need. EFT provides one way we can better learn to give this to ourselves.
Tapping For Emotional Healing
Bad memories trigger your brains limbic system. These memories next trigger a cascade of stress hormones like adrenaline and cortisol. The trauma is now back into the present moment and bringing your body back into the traumatic state.
Although thinking about the traumatic event can feel unpleasant, the tapping technique enabled you to reframe the experience, and the ultimate goal is to allow your body to naturally process the emotion in your life so that you can release the pain associated with it.
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Tapping Is Useful To Help You Feel Calm
When there are unsettling situations, you can use tapping to help your mind and emotions feel calmer. Allow your heart’s creativity to lead the way to healing relaxation. As you listen to the words and tap gently, try to notice how much the tapping helps you to relax and reduce tension.
After you finish, listen to your mind and tune into your emotions. Place your hands over your heart and relax. Now see if your number has reduced at all. Feel free to repeat as many times as you like. If you find you don’t agree with the statement, simply change it up. If you have more you would like to tap on, keep going with your own words and phrases.
Tapping Is A Blend Of Chinese Acupressure And Modern Psychology
In clinical research, it has been shown to decrease cortisol levels by 24 percent after just a few rounds of tappinga result significantly better than other techniques to which it was compared. Also known as EFT , it works fast, and you can use it anytime, anywhere. Learning it takes only a moment, and a session typically ranges from five to 20 minutes before its calming effects can be felt.
By using your fingertips to tap on specific meridian points along your body while verbalizing the emotional distress you are feeling, you can release those stressors in the moment they are happening or quickly thereafter. Here’s a short video on how to use tapping, if you’re not already familiar with it.
Because tapping accesses your emotions and your physical body simultaneously, it provides powerful stress relief, lowering cortisol levels faster than most traditional and alternative stress relief methods.
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You Can Also Rephrase Your Statement To Include Your Ideal Or Optimal Solution Or Efforts You Are Making To Fix The Problem
For example, even though I am still a little nervous about this interview, I deeply and completely accept myself.
Its important to note that tapping and the use of an affirmative statement vary from conventional positive thinking. The purpose of the statement is not denial or false positivity it is to acknowledge the situation and honor your acceptance of self irrelevant of how you are currently feeling.
Your worth transcends the current sensation of the stress of anxiety, and by reconnecting with this deep sense of worth, you are also able to regain control of your emotions and find peace in the present moment. Instead of laying positivity on top of your current feelings, youre ushering yourself into a positive place by reconnecting with yourself.
Once you calm down, you can also use affirmations to project yourself into a better future, and reframe your inner dialogue.
Write: I have faith in my ability to change.
Or: I am becoming a more relaxed and joyful person.
I love the person that I am.
A positive statement like: I am joyful about these positive changes.
I enjoy the calm and peace that I have.
I am accomplishing so much.
How Do I Use Tapping To Relieve Anxiety And Stress
It should only take you five minutes or less to learn the basics. Then you can start tapping right away.
With the first two or three fingers of either hand, tap lightly with your fingertips on the places shown in the Tapping Points Diagram below:
As you do, youll repeat a phrase out loud to help you focus on your emotional and physical feelings.
Choose your set up statementThis statement typically includes a first part that speaks a truth about how you feel right now followed by a choice about how youd like to feel:
Even though I , I .
So for example, lets say youre feeling anxious about your upcoming commute to work. A good set up statement for tapping for driving anxiety might be, Even though I feel this knot of anxiety in my stomach about driving to work, I know Im a good driver and that I will arrive safely.
Even though statements like the one above allow you to tune into your body-mind and your emotions. It gives the trapped emotional energy a focus and a direction towards release.
Tapping through the pointsUse the same pressure as if tapping on a table to make a drumming sound. Make good physical contact with the tapping points, but it should never hurt. Be gentle because some of these meridian points can be very tender. Tap about three to seven times in each location.
- Side of the eye: This point is located on the bone at the outside of the eye. Its at the opposite end of the eyebrow but before the soft area that forms the temple.
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