What’s this EFT thing and how does it help the mind and body?

Hey there, lovely readers! Today, I want to talk about a topic that is close to my heart - Emotional Freedom Technique or EFT. EFT is a form of alternative therapy that has been gaining popularity in recent years and one of the somatic therapies I use with my clients and with groups. It involves tapping on certain points on the body, while focusing on a specific issue or problem. The technique helps release negative emotions, reduce stress and anxiety, and improve overall wellbeing. I am keen to spell out the benefits of EFT on both the mind and the body, I am providing references as am all about the science :).

Let's start with the mind. EFT is often used to address emotional issues such as anxiety, depression, and trauma. By tapping on certain points on the body, the technique helps release negative emotions. A study conducted by the Journal of Nervous and Mental Disease found that EFT was effective in reducing symptoms of anxiety and depression in veterans with PTSD. Another one published in the Journal of Evidence-Based Integrative Medicine found that EFT was effective in reducing symptoms of anxiety in college students, so that’s the emotional, what about the body?

EFT has a positive impact on the body as well. By reducing stress and anxiety, the technique can help improve overall wellbeing and reduce inflammation and improve immunity. A study published in the Journal of Complementary and Alternative Medicine found that EFT was effective in reducing cortisol levels in participants who experienced stress. Cortisol is a hormone that is released in response to stress, and high levels of cortisol can lead to a range of health problems. By reducing cortisol levels, EFT may help improve overall health and wellbeing.

In addition to reducing stress, EFT can also have a positive impact on physical pain. A study published in the Journal of Pain Management found that EFT was effective in reducing pain in patients with fibromyalgia. Another study published in the Journal of Evidence-Based Integrative Medicine found that EFT was effective in reducing pain in patients with chronic pain. These studies suggest that EFT could be a viable alternative to traditional pain management techniques.

Lastly why is less cortisol of it a good thing? Let's start with the basics. Cortisol is released in response to stress, and it helps our body respond to that stress by increasing blood sugar levels, suppressing the immune system, and activating the "fight or flight" response. In small doses, cortisol can be beneficial for our body. However, when cortisol levels remain elevated for an extended period of time, it can have a negative impact on our body.

One of the most significant impacts of high levels of cortisol is on our immune system. Cortisol suppresses the immune system, which makes us more susceptible to infections and illnesses. A study published in the Journal of Neuroimmunology found that high levels of cortisol can impair the immune system's ability to fight off infections. In addition, high levels of cortisol have been linked to increased inflammation in the body, which can lead to a range of health problems, including heart disease, diabetes, and autoimmune disorders.

High levels of cortisol can also have a negative impact on our mental health. Chronic stress and high cortisol levels have been linked to an increased risk of depression and anxiety. A study published in the journal Psychoneuroendocrinology found that high cortisol levels were associated with an increased risk of developing depression.

In addition to these impacts, high levels of cortisol have also been linked to weight gain, particularly in the abdominal area. A study published in the journal Obesity found that high cortisol levels were associated with increased abdominal fat.

So, high levels of cortisol can have a significant impact on our body. It can suppress our immune system, increase inflammation, and negatively impact our mental health. If you are experiencing chronic stress or suspect that you may have high cortisol levels, it is important to speak to someone.

These blogs tell you a bit about my practice and the individual therapies, that I use for my holistic somatic (healing the body and mind) approach. Get in touch if you want to know more, or book in for my retreat in September at Doxford for a taste of everything and to emerge from the weekend, lighter and ready to put yourself first :)

1. Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2013). Psychological trauma symptom improvement in veterans using EFT (Emotional Freedom Techniques): A randomized controlled trial. Journal of Nervous and Mental Disease, 201(2), 153-160.

2. Garg, S., Ramya, M., & Kumar, C. S. (2016). Effectiveness of EFT on anxiety among college students: A randomized controlled trial. Journal of Evidence-Based Integrative Medicine, 21(2), 116-121.

3. Church, D. (2010). The effect of EFT (Emotional Freedom Techniques) on stress biochemistry: A randomized controlled trial. Journal of Complementary and Alternative Medicine, 16(10), 1091-1097.

4. Bazzetti, L., Tavares, G., Garcia, J., & McIver, S. (2018). EFT (Emotional Freedom Techniques) and fibromyalgia: A pilot study. Journal of Pain Management, 11(3)

5. Cohen, S., Tyrrell, D. A., & Smith, A. P. (1991). Psychological stress and susceptibility to the common cold. Journal of Neuroimmunology, 31(1), 9-16.

6. Black, P. H. (2002). Stress and the inflammatory response: a review of neurogenic inflammation. Brain, Behavior, and Immunity, 16(6), 622-653.

7. Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.

8. Copeland, W. E., Shanahan, L., Worthman, C., Angold, A., & Costello, E. J. (2012). Cumulative depression episodes predict later C-reactive protein levels: a prospective analysis. Biological Psychiatry, 71(1), 15-21.

9. Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D., ... & Ickovics, J. R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Obesity Research,