Summary: Humans have used many non-pharmacological ways of reducing anxiety, like acupressure, spiritual practices, and much more. Even a simple act of hugging is known to have a powerful anxiolytic effect. However, in recent years, science has focused too much on medications. Nevertheless, there are some other simple non-pharmacological ways known to reduce anxiety and help manage PTSD. One such method is called the emotional freedom technique (EFT). It is about self-suggestion and tapping specific points on the body multiple times. The good thing about this therapy is that most individuals can practice it without supervision after initial training.
Traditionally, humans have used many ways of managing ailments without using substances, like massage, spells, self-suggestions, spiritual practices, and many more. There is no doubt that many of these strategies help, and they are still used widely. Chronic pain specialists often integrate some of these non-pharmacological approaches into their treatment plans, combining traditional methods with modern therapies to provide comprehensive pain relief.
However, in recent few years, people have increasingly become dependent on pharmacological pills for managing their ailments. Although pills help, they do not work in all cases. Pharmacological therapy has limited benefits in managing conditions like anxiety or stress. Moreover, medical drugs cause numerous ill-health effects.
Most health experts also agree that there is a special place for non-pharmacological means in managing stress, trauma, and mood disorders. Some such methods have a calming effect, while others help alter thinking patterns.
The good thing about many of these traditional ways of managing health conditions is that they are pretty easy to implement and do not require complicated equipment. Just take an example of a hug. It may do wonders for emotional health, and giving hugs to others cost nothing. For many, prayers also exert a healing effect.
Psychologists are now studying a new methodology called tapping or Emotional Freedom Technique (EFT)
It is a pretty simple technique that does not use any equipment or substance. It can be used even without supervision. New clinical studies show that it works in many cases.
Experts say that trauma causes a so-called fight-or-flight response in individuals. However, people find it difficult to forget the traumatic event in many cases. Thus, even some stimuli like a specific kind of sound or scent may trigger the response in such cases. Such a response or reaction may become highly debilitating and interfere with relationships.
EFT is about tapping specific acupressure points to relieve mental stress. One may also use self-suggestion along with it.
Researchers have identified that tapping specific points on the body is especially good for relieving stress and anxiety. They have identified these points from the knowledge of acupuncture, and they are located in certain meridians. A person has to touch these points in a sequence five to ten times to calm down.
Researchers think tapping these points along with self-suggestion sends a signal to the amygdala, a brain center that stores emotional memories. As a result, it helps a person feel safer and calm down emotional responses.
It is difficult to believe that such a simple technique of tapping specific body points can help manage complex emotional disorders. However, a clinical study in 2019 found that it is quite an effective method. Thus, in the clinical study, tapping could reduce anxiety by 40%, depression by 35%, PTSD by 32%, pain by 57%. That is a considerable benefit1.
Not only that, but taping could also incite positive emotions, boost happiness, improve mood, lower cortisol levels, and even blood pressure significantly.
In the treatment, the therapist first helps the patient to identify the triggering events. Then the patient is asked to repeat phrases like “Even though I feel frightened at a level eight, I still deeply and completely accept myself.” Next, the patient taps the nine points and repeats the shorter phrase “this fear” each time. It is repeated several times, and it helps calm down the mind and thus prevent fear or panic responses.
When the mind is calm, a person can think about problem-solving and thus manage the situation more effectively.
The best thing about this therapy is that one can continue doing it independently after a few sessions with the therapist.
