What is tapping
If you want to try out the tapping technique, take your time to stock up on needles. The point of practice is to stimulate certain points on the body - it is not at all necessary to pierce them. By acting on certain points with light tapping movements, you can achieve emotional stability, tune in to positive thoughts, relax and calm down. It is necessary to combine movements with internal settings: for example, repeat motivating attitudes to yourself. Even one word is enough - "love", "success" or "confidence". Numerous studies have shown that regular exercise helps a person become more stress-resistant and happy.
© Yoann Boyer / Unsplash
How tapping works
As with acupuncture and acupressure, tapping activates points that work according to the concept of Chinese medicine. Some practitioners claim that these are areas of the body where energy flows. Its imbalance leads to stagnation and deterioration in health and mood. Evidence-based medicine advocates believe that tapping helps to focus on thoughts, so the meditative aspect plays an equally important role here.
In a recent 2019 study, scientists tried to find physical and psychological evidence of the effect of technology on the body. The participants in the experiment measured their blood pressure and monitored their heart rate, monitored the level of the hormones cortisol and immunoglobulin. The doctors also performed emotional tests before and after tapping. According to the assurances of scientists, on average, 6% of the subjects experienced a decrease in pressure, pain - in 54% of cases, depression - in 32%. More than a third of the participants felt happier, and cortisol levels dropped significantly in 37% of the respondents.
Tapping and PTSD
Post-traumatic stress disorder is a severe mental condition that occurs as a result of severe emotional distress. In 2017, scientists conducted a survey of people suffering from PTSD. After ten tapping sessions, 63% of the participants noted progress in getting rid of unpleasant symptoms and an improvement in their general condition. No measurements and analyzes were carried out, the results were obtained from the words of the respondents. It is worth noting that many of them have combined the technique of emotional freedom with other approaches, including cognitive therapy.
© Antonika Chanel / Unsplash
Tapping relieves depression
A study of 30 students diagnosed with moderate depression confirmed that tapping can improve psychological health. Participants in the experiment received four sessions of group therapy and the results of their emotional state were significantly better compared to the second group of students who received no treatment. The researchers pointed out that the practice can be used as a short-term aid to stabilize the psyche. It's one thing to use tapping to calm and relax, it's another to treat serious illnesses with it. If you have any health problems, it is important to consult your doctor and follow the instructions. The Emotional Freedom Technique is only used as a complementary therapy.
Not just words: what expressions in conversation indicate depression
The body has a huge number of nerve endings and combinations for action, but for a start it is enough to remember the main ones.
- The point is in the center between the temple and the eye.
- The edge of the palm from the side of the little finger.
- The point where the eyebrow begins (from the side of the nose).
- The point under the eye is on the bone right in the middle.
- Dimple in the center of the chin.
- The point below the armpit is approximately the width of the palm.
- Deepening between the collarbones.
- Center of the head
- Point between lip and nose.
Most points need to be tapped for a few seconds with two fingers of your free hand. On the edge of the palm, on the head and under the armpit - four. You can combine exercises: do symmetrical tapping under the eyes and on the temples or in different parts of the body at the same time. Observe the sensations. Over time, individual areas are found, the impact on which gives the best result.
Some of the important points people use instinctively. For example, they massage your temples with your fingers when you need to focus and relieve tension. Tapping allows you not only to get rid of a negative state, but also to prevent it. For example, you can try tapping before an important report if you suspect stress and anxiety awaits you. To start working on points you need:
- Realize and formulate the problem that you want to get rid of.
- Rate how much it bothers you on a scale from 0 to 10, where 10 is the worst.
- Tune in to the lesson: choose a reminder phrase that you will repeat in the process.
- Choose the sequence in which you will act on the points. For the first time, use the list from the previous block or include one of the many YouTube videos.
- Retest the problem on a scale of 0 to 10. Repeat the process until the intensity drops to the minimum level.