Emotional Freedom Technique Series – Part 1: What is EFT?

Is it LEGIT? And how effective is it?

(Spoiler Alert: Yes! Harvard even says it’s effective.)

While there is not a single “sure-fire” technique that I teach or am an affilate for that I recommend above all others, I do have a list of about 10 that I have come to find MOST helpful. This EFT technique falls under the category of self-regulation, as it helps you calm an activated stress response or restore a disregulated nervous system very quickly. It can be used by almost anyone, of any age. It can be used at home or on-the-go. It can be used in public or in private which isn’t true of all the methods I teach.

FOR THOSE INTERESTED

First, I use or have used all the tools that I share myself. While I am NOT a therapist, counselor, life-coach, or treatment provider of any kind anymore, I was formerly a medical massage therapist and was trained in both the eastern and western ‘models’ of the body, but I gave up my license in about 2011. I hated how licensure within that one narrow area and in the state I was in, precluded me from speaking on any other subject I knew to be helpful for my patients to manage stress, like, say, CBD, or certain vitamins/supplements that are adaptagans and can aid the nervous system). I needed to learn these things for my own benefit when I had children, so I felt my future patients if I ever went back to massage also deserved me telling them about ALL the many ways I had come to find that aid in regulating their nervous system. (Which, by the way, was the likely culprit behind their aches, pains and woes, after most of their medical professionals said “everything’s fine and it’s all in their head” …Grrrr!). But over time what I found was that all that most people need is the INFORMATION! They need the owners manual to their nervous systems! So I decided to begin to compile that in 2016 and created this blog by 2017.

Unlike most others sharing and proclaiming their technique or their signature program as the “best”, I am not fanatical about any ONE approach. I am, however, fanatical about you FINDING the techniques that are most likely to work best for YOU. So that’s why I include this toggled list above, to increase your chances of finding the method you need that day! So let’s get to it! Let’s learn about this topic today, and see if it might help you on your journey toward a balanced nervous system. Or try a different one.

Lastly, it’s a good idea to read the disclaimers below before actually trying out any of the methods I share:

(no particular order)

  • Awareness Practices (Mindfulness Mediation, various types of Journaling, “Logging” etc)
  • Self-Compassion Practices (like Kindness meditation, Self-Love exercises), Self-Discovery Exercises
  • Movement-based Self-Regulation (many forms) including: Rocking, Rolling, Drumming, Marching, IntuitiveDance, Rebounding, Yoga to ChiGong or TaiChi
  • Self-regulation (many forms) including: Breathwork, Sedona Method, EFT tapping, Guided Meditation/Visualization, Self-massage and other cues of safety, etc)
  • Grounding practices (like Soaking in water, Walking Barefoot, Morning Sunlight, Gardening, Time in Nature)
  • Self-Expression: Creative Arts (like music, chanting, sound healing, finger painting,
  • Co-regulation with others, including Hugs/Cuddles, Snuggling a Pet, etc and Active Listening/Holding Space
  • Calming Aids (Weighted Blankets, CBD oil and Essential Oils, Supplements, and many more)
  • Cessation Practices: (fancy way of saying: “Ways to Stop doing the things that stimulate your Flight/Flight/Freeze response from being set off!” LOL) But in all seriousness, these usually include things like Social Media Fast, or Logging to identify most quickly what the stimulates your stress response.

Every technique I share lies within the preventive stress management model that I was taught in massage school and rediscovered in 2012, reparenting myself, as I parented my two young boys as a stay-at-home mom in survival mode. Most everything I teach is summarized by saying that your “will” matters. It directs everything, including your healing. Developing a belief that you have agency over your outcome is essential. Your mindset matters. Your attitude matters. You get to choose which self-regulation techniques you want to try next, and not choosing is a choice as well. So again, disclaimers could be inserted here about how YOUR mind is your OWN! Your body is your own, and only YOU are responsible for your own learning in this life.

If talk of Life-force energy, or Chinese ‘chi’, or Chakra ‘prana bothers you, or gives you vibes of New-age Spirituality, then you’ll probably want to take a pass on the site (Why? Because you’ll approach all the information I share about how the human body and nervous system works with too many prejudice or skepticism, and it’ll just get in your way.)

To me what’s beautiful about the information I share is the Universality of it; it requires no “belief” to recognize how absolutely amazing the autonomic nervous system is. It requires no “spiritual” belief whatsoever to function, so I am in no way trying to convince you, or get you to “believe” in ANY spiritual beliefs for you to find benefit from the information I share.

TL DR Summary: Beyond that little TW, this website is not actually about mental illness, but wellness, so future articles shouldn’t really need many TWs, but if an article needs one, this is where you’ll find it.

Once you learn about the nervous system and how it operates at lightspeed, it does tend to inspire a gneuine sense of awe and wonder, but I don’t think any particular “spirituality” is necessary for healing, or is the author of the human system. I’m not religious in any way, and it has worked well for me. Not only do I see it as unnecessary to label or put in a box, I was indoctrinated into a religion and prostelytized into very narrow views as a child and will NEVER inflict such harm on another’s psyche. For me, nature’s wonders alone inspire awe and aid in regulating the nervous system, and Ecotherapy is now proving it. There’s nothing “other worldly” happening, beyond the miracle of life itself, and how amazing your nervous system is. It IS an extraordinary thing, by nature. While the methods/results do sometimes seem to be “phenomenal” in how fast the body can shift its state, there is nothing “spiritual” occurring as far as I can tell or have read in the research.

I do feel like you should know about the author of this site that I grew up restricted by a very narrow, and ultra-religious, worldview, indoctrinated to believe that my MIND, BODY & WILL were “owned” by some god and I was just a passive pawn, required to be submissive, beholdened to figure out what his will is and then do it, and I bought all their bucket of BS (Belief System). Bleccch! Until I didn’t.

So, now, I simply share what I have learned along MY secular, personal quest to heal that codependence on God, reparent myself, heal my nervous system, find independence and maybe even self-actualization. And I desire to share it with you, as what is “universally true’ (i.e. true for all human bodies) for our mind/body relationship and interpersonal relationships, as our nervous systems react with one-another. (And to all my religious readers, I’ll just say, stay if you like, but “You do you, Boo!” I have comments specifically turned off on the blog/articles area of the site to prevent praise/claims that “God’s handiwork…”

While we’re at it, I’ll share that I, in no way, am a proponent of: “prosperity gospels” either, nor astrology. Nature alone has so much to teach, I don’t ascribe to any -ism. But, I also would not go so far as to say I am an opponent of astrology either. I do not promote or ascribe to ANY religious or spiritual tradition, nor atheism. I do not spend time on my blog denouncing any specific BS (Belief system) or spirituality with the exception of any BS that would rob or deny someone, especially children, of their fundamental sense of goodness, and/or their sovereignty over their own life. I choose to spend my time on this site promoting the techniques and tools that I have found to be the most approachable, accessible and useful. And while many have surely found religion to be benign or even beneficial to their lives, I have found the shame-based theology of Christianity to be toxic evil within my soul. So, in good conscience, I cannot include fundamentalist/authoritarian beliefs into that toolbox. To know more about me, my life experiences, and the perspective from which I share these articles, visit this page to learn more about me, Connie Reddy, the founder of CML.

Disclaimer / Waiver

All information provided by CML is for educational purposes only.

Information shared here on this website, or in the classes/trainings/worskshops/courses offered now or in the future, should never be perceived as a substitute for professional advice by your healthcare or mental healthcare providers. No information found within CML should be construed to be a way to diagnose yourself with a health problem, disorder or disease, nor is anything shared here meant as a course of treatment or a client/patient. Always speak with your physician or other healthcare professional before introducing anything new into your health/supplemental/herbal routines. If you have or suspect that you have a medical problem, promptly contact your health care provider(s). Do not disregard professional medical advice in the treatment of trauma/injury, or other acute illnesses, nor should you ever delay in seeking professional advice because of something you have learned online that is meant for general public consumption. Your providers know YOU best. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat nor cure any disease. Also, in accordance with the Terms & Conditions of use of this site, you agree to not pursue any legal action against CML, and you hold harmless the owners/authors of this educational information. The opinions expressed by any guestpost authors are their own, and may/may not be in full alignment with that of the founder of CML.

Full Terms & Conditions for the use of this website are HERE.

WHAT IS EFT ??

Regarding “energy meridians” specifically, “belief” isn’t necessary. so that this works for you. There’s no need to “believe” in it. It doesn’t work via the placebo effect (as the Harvard study found). There’s not need for belief. Now, can I personally prove HOW it clears blockages to bring relief? No. I’m not an expert in Traditional Chinese Medicine (TCM) and I don’t personally “see” the biophotons of life force energy like some people say they do. But I did receive training on the Chinese system of meridians after massage school, and if you’d like the original book about EFT and how it was developed, you can find Gary Craig’s completely free book HERE, or an updated version by another group HERE — both for totally FREE! (The founder believed it so important to share with the world he shared it freely. How beautiful is that!)

WHAT IS IT?

EFT is the sequential tapping of the Chinese “meridian” lines which most westerners have some familiarity with in regard to Accupuncture. Accupressure is similar as well, but the guidance I received as a student of the TCM model and might help you is that Accupressure (pressing on the points) disperse energy that may be stuck, while Tapping on the points draws in energy that may be lacking int hat area. (And here what’s meant of course is so-called
“Subtle energy” or “Life Force energy” or which Russian scientist Nicolai Kozyrev calls “torsion” energy and physicist Nassim Haramein calls quantum vaccum fluctuation. they have found travels faster than light. which by definition can’t be quantified by western science just yet. If you’re interested though, Dr. Claude Swanson (physicist) has written a book recently about the scientific basis of Subtle energies like the ancients called Chi or Prana. And Nassim Haramein’s work is

That said, EFT/Accupucture/Accupressure do not require any sort of “belief” in it to work. That’s one of the reasons that I like it; that it is “secular” or “universal” in how it can’t be used by anyone of any belief system.

Actually, that brings me to share that you may find it helpful to understand better what EFT is, by hearing what Tapping/Meridians “IS NOT” and hearing what my perspective of what the general body actually functions. TCM and/or the Tapping/Pressing of meridians points is NOT a belief system, and certainly not a religion. Just as doing yoga doesn’t mean you’re HINDU and doing Paced Breathing exercises doesn’t mean you’re Buddhist. I have come to think about it like this: the meridian system of “energy” meridians in your body are simply another set of lines that “information” flows along. For example, in the western medical model, the measurable data points of diastolic pressure and systolic pressures in the branches of veins/arteries are then interpreted to “mean” something about the cardiovascular flows of blood, and blockages in that flow of information or that chain reaction of signaling can cause medical distress. Or, in the western model, the signaling of hormonal information along the highways of endocrine hormone production can be mapped from the pituitary gland to each cell, and an interuption anywhere along that chain can interupt the delivery and functioning of thyroid hormone in the body.

“Subtle energy” information in the TCM systems similarly is explained to convey information similarly, however, we cannot yet measure WHAY subtle energy is with western instrumentation, nor quantify and interpret their data intelligibly on a screen. But the operating theory is that there can be blockages of this subtle energy.

From all that I’ve learned, from both eastern and western models of the body and combining that with the relational nature of unified physics overlayed on top of that, the understanding I’ve come to is to see that nature and the human body (being an extension of nature) are all overlapping forces upon the body and it is infinitely more complex than science may ever comprehend in my lifetime. As such, it is not a leap at all for me to see how a “simple” alteration of input into such a highly ordered system could improve its ability to regain homeostasis, or even the system’s overall health. Belief ceases being necessary, but a sense of “awe” and wonder and respect for your body’s majesty won’t hurt either 🙂

Again,

I think it’s important to recognize the incomprehensible intricacy with which the mechanics our bodies operates!

I share all that to “zoom out” and show you my perspective on the intricacy of extraordinary piece of master-mechanics we are Those are levels of information we couldn’t hope to mechanically influence, so as I see it, EFT is both wonderous, mysterious but incredibly SIMPLE technique to hack and improve that functioning.

Similar to how yoga bloomed in the west, accupuncture has become well-known for its efficacy, and

You see, when I received my training in the Anatomy and Physiology coursework to better understand the tangible “maps” of the systems of the body during my training to impact just one sytem (the muskuloskeletal system) we were instructed on day one how it’s NEVER just one system you’re impacting! I can only press one finger on one square inch and be impacting your nervous system, your cardiovascular system via your endocrine system and your nervous system! It’s AMAZING stuff! On a page of a book you see the many systems of the body pictorially overlayed and intertwined. Most fascinating to me though personally was the idea of homesostasis and what governs it. but it’s not fully answered what “governs” the body’s ability to stay in homeostasis and nervous system “order” .

ou learn the MANY maps of the different systems of the body: the lines of bloodflow, the endless lines of nerve branching, the pipeline of is enjoying a similar surge in popularity lately. My father himself experienced the power of Acupuncture and tells the story of how on his wedding day, of all days, he had such a terrible tooth ache/infection developing that he was considering going to the ER. An attendee of the wedding was trained in TCM and in an hour of a needle or two being placed in just the right areas (on his hand/palm) the ache was gone and he was able to proceed with the wedding. I’ve personally used acupressure in my massage practice since 2004 when I received training on it, and polarity therapy and have used the derivation of that since about 2014

EFT is a technique to alter that stream of information, irregardless of whether science has the instrumentation yet to interpret the information those meridians carry.

SO, WHAT DO YOU NEED TO KNOW BEFOREHAND?

1st: It’s a Process. Not a magic bullet. Nothing is. So stop looking for them. Everything the world, big and small, exists in relationship to other things so any change/improvement (growth) we attempt to make will come incrementally. However, EFT offers one of the FASTEST methods of relief from intense emotions like despair or deep loneliness that I have found. So it has earned its place in my “Mental Health First Aid Kit” _______. Like a Yoga stretch brings some relief immediately but is best done repeatedly in a series, EFT seems to function similarly, incrementally releasing “energy blockages” within the meridians and fascial layers. It can be done once to, say, lower the intensity of an experience from an 8 to a 5, or done repeatedly and perhaps your SUDs can quell to a 1 or 2! (This principle of incremental change is found in the Sedona Method ________ as well.) Coherent Breathwork (like Heartmath Breathing or Box Breathing) that seems to interact the most directly to regulate the Autonomic Nervous System (ANS).

2nd: EFT accupressure is not a “treatment” where someone else does something “to” you. It’s actually one of the first steps of the sequences to state “I take complete responsibility for my emotional and physical wellbeing and hold all others harmless.” This is a stress-reduction technique just like essential oils or breathing relieves stress from the body. It is not as powerful as TCM or Acupuncture, so it’s not meant to “heal” any physical problems, but if it ends up helping you with a physical illness your doctor tells you is exacerbated by stress, that’s great! It certainly shouldn’t be used as a substitute for something your commonsense tells you professional care should be sought for.

2nd: DIY is best. There is no “perfect” format or “best guide” to do this work with. If there is an ideal out there, it’s something that’s unique to you. The human body is the human body so the many free YT videos are just as useful/helpful as masterclasses in EFT, that are just as good as useful/helpful as life coaches doing expensive privates sessions. Personally, I have found the MOST effective is creating my own affirmation ‘scripts’ so MY specific nervous system is hearing the words *I* most need to hear. (To create your own, you can skip ahead to Part 3 of the series HERE! ________).

3rd: Synergistic effect: Remember that most of these “Mental Health First Aid” tools can be combined for greater, faster impact. Specifically, while you’re doing this Tapping technique you could also inhale or apply “balancing” Essential Oils like a high-quality lavender, and/or be in a squatting position which best facilitates deep BoxBreathing ______. In less time than it would take you to schedule a massage or drive to the spa, you’ll be feeling clearer and more grounded and your body more oxygenated.

WHAT ARE THE STEPS?

A) IDENTIFYING THE SPECIFIC ISSUE

Often we humans experience negative feelings, it’s a sort of simmer, a broad “diffuse” sensation in our bodies, the sensations feel “vague”, like: irritability, annoyance, malaise, moody or blue. In these instances we usually cannot name exactly what has us feeling “off”. EFT encourages us to inquire deeper to Zero In on what might be at the core of the discomfort we’re noticing.

Other times, the negative emotion is urgent, sharp almost palpable, like: red-hot anger, sharp jealousy, growling anger, or a sharp pain from a headache or specific joint that hurts. Working with these emotions can take some practice (or you can use the pre-recorded sequences) since you don’t always have the presence of mind to do new/creative tasks when your brain is heavily engaging its amygdalae. When you have something that specific and intense to work with, above say a “6” on a scale of 1-10. That’s helpful to see the benefit more clearly.

Usually when we feel an emotion overtake us in a big way (like rage, dread, despair) those emotions boiling over were not the first emotions we felt. Typically we missed many smaller/less intense emotions that came beforehand. If you find these “boiling points” happening often, I strongly recommend peeling back the layers of emotion to name what the deepest pain you can find within, and that is a task best-suited to Self-inquiry Journaling (______) or other “dialogue” methods like coaching, counseling, therapy, etc.

No matter how you name the intense emotion, it’s important that you at least NAME the emotion. Ideally, you eventually get down through all the layers and find the unmet emotional need that’s at the core (or sometimes an “old” wound or unmet need from our past was triggered to come to the surface that started the whole thing). At this point the least productive thing you can do is give into the impulse to “flee” from feeling the emotion, or stuff the emotion back down. While that is a part of the biological/automatic stress response starting, to help us avoid discomfort, we instead can bring some conscious awareness/mindfulness to the moment and remind our body: “I am actually safe here in this room.” And besides, trying new things is something healthy people do often!”

Note on Mechanism at play: The process of having to ask yourself these questions likely brings some relief by simply reengaging the pre-frontal cortex online long enough to quell the fears that are flared by the amygdalae, or at least stall the amygdalae long enough to attempt a remedy. If one of the issues you struggle with is worry or excessive mental activity, this technique may become very helpful to you because if you’re going to be using your mind, it directs you to answer series of questions and focus your thoughts, instead of circling around/ruminating.

2) LOWERING THE INTENSITY

In this step you rate your distress on a scale of 1-10, ten being the highest.

This shifting focus from a broad generalized “overwhelmed” state to doing a specific task of “What’s the one fear, worry, or annoyance I can address right now?” Or “What could this emotion be directing me to work on today in my EFT sequence?” Having to answer these questions brings many people some relief from the intensity of the emotion in that act alone. Naming the root fear, worry or distress you wish to address helps give your mind something to re-orient to. The brain is a problems-solving machine and you now have given it a small action to aid you. While all your emotional conditioning will not lift in one session and completely declutter your mind, you will feel more centered, more capable and have more resolve/strength to move forward with your day. Then, over time you progressively lower the intensity of your overall tension in your mind/body system.

3) CLEARING SUPPRESED or BLOCKED EMOTIONS

This step entails naming some affirmations that are helpful to YOU while you tap.

I know, I know. You hear the word affirmation and might balk at it. I get it. “Think positively” is the new catch-cry or trendy thing to do. But, I get it. It’s really hard to think “neutral” when you’re upset about something, let along try to be cheery/positive. Worse, to sugar-coat and “silver-lining” yourself is to gaslight yourself! (Something to be avoided, for sure). This technique is empowering because it puts you back in the drivers seat, not only to set a new direction/intention from the last step, but also to take an ACTION. In my darkest/loneliest days of post-partum depression and depression, it felt like literal “work” to lift a dish to wash it. So, to spend the same amount of time tapping through some energy meridians but actually get to feel better is SERIOUSLY impactful. Worst of all, “positivity” is sort of dangerous if it’s used to gaslight yourself because you’re not tending to your needs as adults should, and struggling to be positive or use willpower to work against how you really feel underneath, it not only may be “blocking” the flow of energy in these meridians, it is biologically DEPLETING of your energy and hormonal reserves (read more on Stress Response HERE _______). EFT Acupressure acknowledges your emotions and works with them. From here can you move forward in life and never need to feel so stuck again.

IN CONCLUSION

So get out there, try out some of the techniques I’ve been sharing, in consultation with your medical care team, and find your inner balance! Remember, balance will always remain an ideal, until you put it into action, the “act” of balancing. It can only be done “on-the-job”. It’s imperfect, and messy work that can’t be done on the sidelines, and “then” you get to enter the game and do things right. Like any parent knows, you learn parenting “on-the-job”. So let’s jump in and learn the skill of how to balance your nervous system through EFT.

Disclaimer / Waiver

Information provided on this site and in the classes/trainings is for educational purposes only.

Information shared here or in the classes/trainings/worskshops/courses offered now, or in the future, is never meant to be a substitute for professional advice by your healthcare or mental healthcare providers. Do not use any information provided on my site or in the classes/trainings/workshops for diagnosing yourself with a health problem or disease. Nothing I share is meant as a prescription and/or treatment. Always speak with your physician or other healthcare professional before introducing anything new into your health/supplemental/herbal routines. If you have or suspect that you have a medical problem, promptly contact your health care provider(s). Do not disregard professional medical advice in the treatment of trauma/injury, or other acute illnesses, nor should you ever delay in seeking professional advice because of something you have learned online that is meant for the general public; your providers know YOU best. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat nor cure any disease. Also, in accordance with the Terms & Conditions of use of this site, you agree to not pursue any legal action and hold harmless the owners/authors of this educational information. The opinions expressed by any guest-post authors are their own, and may/may not be in perfect alignment with that of the founder of CML. Full Terms & Conditions for the use of this website are HERE.

Connie Reddy