Tapping, also known as EFT (Emotional Freedom Techniques), is an alternative treatment that involves tapping with the fingertips on specific meridian points on the body. Proponents of tapping claim that it can help relieve stress, anxiety, pain and other conditions by restoring balance to the body’s energy system. However, the practice remains controversial and more research is needed to understand its effectiveness.
How does tapping work?
The tapping technique draws from various healing traditions including acupuncture and acupressure. According to tapping practitioners, negative emotions or physical ailments are caused by disruptions in the body’s energy flow. Tapping on meridian points can help release blockages in this energy flow and bring relief.
Specifically, tapping focuses on meridian endpoints, which are areas of the body where energy is close to the surface. In acupuncture, needles would be inserted into these points but tapping uses only the fingers to stimulate them. Common tapping points include:
- Top of the head
- Beginning of the eyebrows
- Side of the eyes
- Under the eyes
- Under the nose
- Chin
- Beginning of the collarbone
- Under the arm
Along with tapping on these points, the person focuses on the issue they want to resolve and uses affirmative statements to alter energy flow. For example, someone with anxiety might repeat “I deeply accept myself” while tapping.
What conditions can tapping help with?
Advocates claim tapping can be used to successfully treat a variety of physical and psychological conditions including:
- Anxiety
- Depression
- PTSD
- Phobias
- Addictions
- Trauma
- Insomnia
- Headaches
- Digestive disorders
- Autoimmune diseases
- Allergies
- Skin problems
- Respiratory issues
- High blood pressure
- Chronic pain
However, so far there is limited scientific evidence that tapping can treat most of these conditions. More research is needed to validate these claims.
What does the research say about tapping?
There have been some studies on tapping but high-quality research is still lacking. Here is a brief overview of some findings:
- A 2012 meta-analysis found tapping showed positive results treating anxiety, depression, and pain but more rigorously designed studies are needed.
- A 2021 literature review concluded tapping may be effective for anxiety but most studies were low quality.
- Several studies show tapping reduces cortisol levels, a biomarker for stress, suggesting it activates the body’s relaxation response.
- fMRI scans reveal tapping impacts activity in the amygdala and other brain regions linked to fear and anxiety.
- Controlled trials find tapping can reduce food cravings and aid weight loss but more research is warranted.
- A 2020 study showed tapping helped improve PTSD symptoms in combat veterans.
Overall, early research provides some promise for tapping therapy but high-quality, large scale clinical trials are still needed.
How is tapping different from other treatments?
Here’s a quick overview of how tapping differs from some other common treatments:
| Treatment | How it works |
|---|---|
| Acupuncture | Needles inserted into meridian points |
| Acupressure | Physical pressure applied to meridian points |
| Tapping | Fingertips tapped on meridian endpoints |
| Counseling | Talk therapy exploring thoughts and behaviors |
| EMDR | Bilateral stimulation using eye movements or taps |
| CBT | Identifying distorted thinking patterns |
While tapping incorporates acupressure concepts, it does not require specialized training or equipment. It can be self-administered and quickly applied anytime, anywhere. Tapping also includes a cognitive component, focusing thoughts on desired outcomes.
What are the potential risks and side effects of tapping?
Tapping is considered safe for most people with little risk of side effects. As a non-invasive practice, it is unlikely to cause harm. However, a few potential side effects may include:
- Lightheadedness – Stimulating certain body points could temporarily disrupt energy flow and blood pressure, causing dizziness.
- Headaches – Tapping on the head could potentially trigger headaches in some individuals.
- Soreness – Vigorous tapping may irritate and redden skin.
- Fatigue – Some people feel drained after an intense tapping session.
- Emotional release – Processing upsetting memories or emotions could be overwhelming for some.
Those new to tapping should start slowly and tap gently to avoid side effects. Special care should be taken with those who have a serious psychiatric diagnosis or medical conditions.
Are there any situations where tapping would be unsafe?
Tapping is considered safe for most adults but certain individuals or circumstances warrant caution with its use, including:
- Children under 18 years old
- Pregnant or nursing women
- Those with a pacemaker or other electrical medical implants
- People prone to having seizures
- Those taking medication where shaking or tremors are a side effect
- Individuals under the influence of drugs or alcohol
- People with fragile bones or who bruise easily
- Areas of damaged or inflamed skin
- Dissociative identity disorder or schizophrenia
- Severe depression or suicidal thoughts
It’s recommended to consult a doctor before trying tapping if you have any medical conditions or take medications. Care should also be taken if tapping deeply traumatic memories.
Is tapping right for me?
Tapping may be worth trying if you’re looking for a self-care tool to help manage things like:
- Stress
- Anxiety
- Fears or phobias
- Trauma
- Addictive urges
- Anger issues
- Grief
- Headaches
- Digestive problems
- Insomnia
- Skin issues
However, tapping may not be advisable if you have a serious mental health condition. It should complement, not replace, medical care. Talk to your healthcare provider before trying tapping if you have any concerns.
What should I expect when tapping?
If you decide to try tapping for yourself, here’s a quick overview of what to expect during a session:
- Choose an issue to focus on and identify any negative emotions or sensations associated with it.
- Use a simple statement to acknowledge the issue while tapping on meridian endpoints.
- Rate your level of emotional distress or pain on a scale of 0-10 before and after.
- Tap firmly but gently for 5-7 taps per point.
- Work through multiple rounds while focusing on your issue.
- Notice any shifts in emotional intensity or physical sensations.
- End by taking some deep breaths and drinking water to stabilize.
A typical tapping session may last 15-30 minutes. Expect to feel very relaxed and notice a reduction in symptoms, but not necessarily eliminated completely. Repeated practice is often needed to experience the full benefits.
How can I learn to do tapping at home?
Here are some recommendations for learning tapping on your own:
- Watch tutorial videos to learn proper tapping points and technique.
- Read books or take an online course from a certified EFT practitioner.
- Start slowly – use tapping for minor stresses or as part of your daily self-care routine.
- Develop statements that resonate for your specific issues or goals.
- Be patient and persistent – it may take regular practice to see results.
- Keep notes on your emotional intensity levels and symptoms before and after.
- Consult a professional if you have complex trauma or hard-to-treat symptoms.
Tapping is easy to learn but requires commitment and self-reflection to apply effectively. Working with an experienced practitioner can also provide guidance when first starting out.
Conclusion
Tapping shows early promise as a self-help technique but more research is warranted. It appears relatively safe and low risk for most adults to try on their own. However, individuals with medical conditions or mental health disorders should consult their healthcare provider before use. Tapping requires consistent practice over time to experience results. With an open mind and commitment to the process, tapping could be an accessible option to help relieve a variety of issues.