Living with a chronic illness like fibromyalgia is a constant struggle with pain and psychological stress, so I’m always receptive to learning more about therapies and treatments that can help bring relief. One complementary technique I’ve found helpful for overcoming limiting beliefs and negative emotions and eliciting the relaxation response in myself, as well as others, is Emotional Freedom Techniques (EFT). In this post, we’ll look at what EFT is, how it works, and the science that supports its use, including for physical pain. I’ll also share my personal experience with EFT and list some additional resources that you may find helpful.
So What Exactly Is EFT?
In traditional Chinese medicine, there are two centre-line meridians and 12 Principal Meridians. Emotional Freedom Techniques (EFT) involves tapping on defined meridian points on the face and body while focusing on specific emotions or physical sensations. By combining elements of traditional Chinese medicine (specifically acupressure, which is acupuncture without needles) and modern psychology (Neuro-Linguistic Programming), EFT has emerged as a powerful complementary tool for practitioners and individual use.
In fact, Clinical EFT, the standardised form of the modality, has been validated as an “evidence-based” practice using the criteria published by the American Psychological Association Task Force on Empirically Validated Therapies. (1)
While affirmations address the conscious mind, true transformation requires reaching the subconscious mind and regulating the nervous system. Engaging in tapping on precise acupressure points, coupled with self-nurturing affirmations, recalibrates the nervous system and significantly reduces cortisol levels. A balanced nervous system and cortisol levels allow us to embrace our authentic selves and brings us into the present moment.
How Does EFT Work?
In the early 1980’s, psychologist Dr. Roger Callahan began developing the technique of Thought Field Therapy (TFT), initially to treat phobias. TFT algorithms were later developed for targeting certain emotions and conditions (i.e. pain, anger, trauma) using specific tapping sequences. In the 1990s, Gary Craig developed EFT using the principles established in TFT. EFT utilizes the same meridian points and follows the same sequence regardless of the issue or emotion. The basic premise of EFT is that disruptions in the body's energy system create negative emotions and physical discomfort. The theory is that tapping on meridian points while verbalising phrases that acknowledge the issue helps restore proper body energy flow. This post will focus on EFT since it has a wider application and is easier for individual use.
The General EFT Process
Identify the Issue: The participant focuses on a specific problem, whether it’s physical pain, an emotional issue, limiting belief or fear.
Establish a Baseline: The participant tunes into the problem and rates the intensity of the issue. Generally, a scale from 0 to 10 is used, with 10 being the worst or most difficult. However, some practitioners use a scale from -10 to +10. If a number scale doesn’t resonate with you, you can measure intensity using imagery, colours, or body sensations.
The Setup: While tapping the side of their hand, the participant repeats a setup statement three times. Here is an example set-up phrase: Even though I have this [uncomfortable emotion/limiting belief/fear/feeling of pain], I deeply and completely love, honour and accept myself. The setup phrase is not prescriptive and should be modified to suit the individual.
The Points: The participant taps on the following meridian points (5-7 times) while repeating a reminder phrase about the issue:
Side of Hand (SH): Small intestine meridian
Top of Head (TH): Governing vessel
Eyebrow (EB): Bladder meridian
Side of the Eye (SE): Gallbladder meridian
Under the Eye (UE): Stomach meridian
Under the Nose (UN): Governing vessel
Chin (CH): Central vessel
Collarbone (CB): Kidney meridian
Under the arm (UA): Spleen meridian
An example of a simple reminder phrase is- This [uncomfortable emotion/limiting belief/fear/feeling of pain]. You can customise or keep it simple and repeat the same phrase.
*Note that people sometimes use different orders for the tapping sequence and/or add additional points on the fingers and hands. Those points are from the original long version of EFT. This “condensed” version is simpler to do on your own while still providing measurable benefits.
Re-evaluate the Intensity: After one or more rounds of tapping, rate the intensity of the issue again to assess any changes. After re-evaluating, you can modify the set-up phrase to reflect the new intensity better or continue with the same phrasing. Sometimes, other aspects of the problem can surface during tapping, such as specific events, different layers of emotion, etc. You can then tap a few rounds on any aspects that show up to clear them also.
Why I Am An Advocate for EFT
My first exposure to EFT was about five years ago. At the time, I was in near-constant physical pain and was having difficulty even tapping on the meridian points. My coach/energy healing practitioner had me repeat the statements with her while I watched her tap. This is known as surrogate tapping and is a technique where you empathise with another person by visualising yourself in their situation and tapping on yourself on their behalf. Just by watching her, I experienced a relaxation response, and my perception of the pain was measurably reduced.
Of course, I was intrigued and began researching EFT. I learned that my first experience was a phenomenon called “borrowed benefits,” which occurs when a person's emotional or physical issues are alleviated merely by observing someone else’s EFT session. We are deeply interconnected as humans, and EFT practitioners use borrowed benefits in group sessions to tap into collective energy and healing.
This effect is based on observational learning and universal human emotions. Due to mirror neurons, we can experience similar benefits by watching someone else's emotional release or physical relief during tapping. For example, social mirroring also plays a role when you yawn after you observe someone else yawning.
I also found dozens of peer-reviewed, randomised studies in reputable science journals that align with my personal experience:
For example, a 2019 study on the effects of EFT on the central nervous system measured a number of physiological factors, including heart rate variability (HRV), heart coherence (HC), resting heart rate (RHR), blood pressure (BP), levels of cortisol, and the immune system (using salivary immunoglobulin A (SigA)).
203 participants were enrolled in a 4-day training workshop held in different locations, and in one workshop, 31 participants also received comprehensive psychological testing. The findings showed a significant decline in anxiety (−40%), depression (−35%), post-traumatic stress disorder (−32%), pain (−57%), and cravings (−74%). Happiness increased (+31%) as did SigA (+113%). Significant improvements were found in RHR (−8%), cortisol (−37), systolic BP (−6%) and diastolic BP (−8%, P < .000). (2)
Another empirically based clinical trial studied neural changes in 24 adult chronic pain sufferers using functional magnetic resonance imaging (fMRI) after they underwent a six-week online EFT program. The participants underwent resting-state fMRI before and after the intervention. The researchers found that pain severity (−21%), pain interference (−26%), quality of life (+7%), somatic symptoms (−28%), depression (−13.5%), anxiety (−37.1%), happiness (+17%), and satisfaction with life (+8.8%) were all positively impacted.
The fMRI analysis showed that after EFT treatment there was significantly decreased connectivity between the medial prefrontal cortex (a pain-modulating area) and bilateral grey matter areas in the brain related to modulating and catastrophizing pain. (3)
Another pilot study examined the effects of Emotional Freedom Techniques (EFT) on pain reduction in adults experiencing chronic pain. In this study, 50 adults with chronic pain participated in a 3-day workshop to learn how to use EFT. Pain was measured on the Pain Catastrophizing Scale (PCS) and the Multidimensional Pain Inventory (MPI) immediately before and after treatment and at 1-month and 6-month follow-ups. Significant reductions were found on each of the PCS item scores and on the PCS total score (–43%, p < .001). On the MPI, significant improvements were observed in pain severity, interference, life control, affective distress, and dysfunctional composite. (4)
Finally, a fibromyalgia-specific study conducted by Brattberg (2008) and published in Integrative Medicine: A Clinician's Journal explored the effects of EFT on individuals with fibromyalgia. 86 women who were diagnosed with fibromyalgia and had been on sick leave for at least 3 months were randomly assigned to a treatment group or a waiting list group. After undergoing an 8-week EFT program statistically significant improvements were observed in the intervention group compared to the waiting list group. Variables such as pain, anxiety, depression, vitality, social function, mental health, performance problems involving work or other activities due to physical as well as emotional reasons, and stress symptoms were reduced, and the activity level was noticeably increased. (5)
When people experience emotional pain, the same areas of the brain are activated as when they experience physical pain. This does not mean that fibromyalgia or any chronic pain is not real. It is very real. However, the research and popularity of the technique demonstrate that we can manage and reduce pain by effectively managing and processing our emotions. It won’t cure an injury or the physiological roots of chronic pain, but it can help how we perceive it and reduce the associated emotional charge.
How EFT is Typically Used in Practice
Individual Sessions: Working in partnership with an EFT practitioner, these sessions involve identifying core issues and addressing both physical symptoms and underlying emotional triggers. Sometimes, the participant and practitioner must dig a little deeper to find the root causes that may exacerbate the feelings.
Group Sessions: Group EFT sessions can be beneficial, providing a supportive environment and borrowed benefits where participants can share their experiences and tap together on common issues.
Self-Help Techniques: EFT is also accessible as a self-help tool. After learning the basics of tapping and how to formulate the set-up questions, individuals can integrate EFT into their daily routine and self-manage symptoms as they arise.
Exploring EFT – Suggestions and Resources
If you’ve not tried EFT, or want to delve further into the practice, here are some next steps:
Learn the Basics: Numerous online resources, including videos and tutorials, can guide you through the EFT process. Several online resources that helped me immensely when I started using EFT include Brad Yates and the Tapping Solution . I’ll be adding TFT/EFT videos for pain relief and stress management on my YouTube channel here.
Identify Key Issues: Start with one specific issue or symptom. For fibromyalgia, this might be pain in a particular area, sleep problems, or stress. It’s recommended to tune into one specific area (i.e. pain in the back) which can still have positive impacts to the rest of the body.
Journal: It can be useful to write down all of the details of what the problem feels like before you tap. This will help you identify keywords and phrases that you can incorporate into your tapping routine and also allow you to review it afterward to notice any shifts. Sometimes, we can forget how far we’ve come when we start feeling better!
Create Setup Statements that Reflect Your Experience. For example, “Even though I have ongoing pain in my lower back, I deeply and completely love, honour, and accept myself.”
Tap Regularly: Consistency is key. Set aside time daily to practise EFT, especially during flare-ups or high-stress periods.
Seek Professional Guidance: Working with an EFT practitioner can offer deeper insights and a more personalized tapping session. I completed EFT/TFT training through The Priority Academy and now offer 1:1 sessions, currently at a discounted rate. You can book directly here. I also incorporate EFT into coaching sessions if clients are interested; feel free to schedule a free initial call.
Conclusion
EFT is a promising complementary approach to managing the complex symptoms of chronic illnesses like fibromyalgia. As with any treatment, it's important to approach EFT with an open mind and consider it as part of a holistic management plan tailored to individual needs. By addressing both the emotional and physical aspects of chronic illness, EFT can reduce pain perception, lower stress, and improve overall well-being. While more research is needed to fully understand its mechanisms and long-term benefits, existing studies and patient experiences suggest that EFT can be a valuable tool in the chronic illness toolkit.
Citations:
Church, D., Stapleton, P. B., Vasudevan, A., & O'Keefe, T. (2022). Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Frontiers in Psychology 951451.https://doi.org/10.3389/fpsyg.2022.951451
Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019 Jan-Dec;24:2515690X18823691. doi: 10.1177/2515690X18823691. PMID: 30777453; PMCID: PMC6381429.
Stapleton, P., Baumann, O., O’Keefe, T., & Bhuta, S. (2022). Neural changes after Emotional Freedom Techniques treatment for chronic pain sufferers. Complementary Therapies in Clinical Practice, 49, 101653. doi:10.1016/j.ctcp.2022.101653
Ortner, Nick & Palmer-Hoffman, Julie & Clond, Morgan. (2014). Effects of Emotional Freedom Techniques (EFT) on the Reduction of Chronic Pain in Adults: A Pilot Study. Energy Psychology Journal. 6. 14-21. 10.9769/EPJ.2014.6.2.NO.JH.MC.
Brattberg, G. (2008). Self-Administered EFT (Emotional Freedom Techniques) in Individuals with Fibromyalgia: A Randomized Trial. Integrative Medicine: A Clinician’s Journal, 7, 30-35.
DISCLAIMER: The information in this blog is meant for educational purposes and is shared as general information. I’ll be introducing you to a technique called Emotional Freedom Techniques (EFT), which is a form of energy therapy. While EFT has shown some encouraging mental, physical, and emotional benefits, it’s still being researched by Western academic, medical, and psychological communities. As with any new approach, the full extent of its effectiveness and any potential risks or benefits are not yet fully understood.
If you decide to try EFT after reading this blog, please know that it’s not a replacement for professional medical or mental health care. Some people may experience emotional or physical sensations or surface unresolved memories while using EFT. Everyone's experience is unique, and there are no guarantees on specific outcomes.
All shared materials and links are done so with care and in good faith, but I can’t guarantee the accuracy or completeness of the information provided. It’s always a good idea to consult a professional before trying new practices or making health decisions.
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