Summary: One non-pharmacological method that reduces anxiety and helps manage PTSD is called the emotional freedom technique (EFT). You tap set points on your body many times while you repeat a phrase to yourself. The best part: most people can do it on their own after some training. People have long eased anxiety without drugs, through acupressure, spiritual practices and much more. Even a simple hug can calm anxiety in a powerful way. But in recent years, science has leaned too hard on pills. Still, there are other simple, drug-free ways to ease anxiety and help manage PTSD.
For ages, people have treated illness without drugs. They used massage, spells, self-suggestion, spiritual practices, and much more. Many of these clearly help, and people still use them widely. Chronic pain specialists often build some of these drug-free methods into their treatment plans. They pair old methods with modern care for full pain relief. But in the last few years, people have leaned more and more on pills for their ailments. Pills help, but not in every case. Drugs have limited benefit for problems like anxiety or stress. And drugs bring many side effects of their own. Most health experts agree that drug-free methods have a special place in managing stress, trauma, and mood problems. Some calm you down. Others help change how you think. 
The good thing about many of these old methods is that they are easy to do. They need no fancy equipment. Take a hug. It may do wonders for your emotional health, and it costs nothing. For many people, prayer also has a healing effect.
What is EFT tapping, and does it work?
It is a simple method. It uses no equipment and no drug. You can even do it on your own. New clinical studies show it works in many cases.
Experts say trauma sets off the fight-or-flight response. In many cases, people cannot forget what happened. So even a certain sound or smell may set off that response again. It may become crippling and get in the way of relationships. EFT means tapping certain acupressure points to ease mental stress. You can also repeat a phrase to yourself while you tap. Researchers found that tapping certain points on the body is very good for easing stress and anxiety. They took these points from acupuncture. The points sit on certain meridians (energy lines in acupuncture). You touch the points in order, five to ten times, to calm down. Researchers think tapping these points while you repeat a phrase sends a signal to the amygdala. That is the brain center that stores emotional memories. As a result, you feel safer, and your emotions calm down. It is hard to believe that tapping a few body points can help with complex emotional problems. But a clinical study in 2019 found that it works well. In that clinical study, tapping could reduce anxiety by 40%, depression by 35%, PTSD by 32%, pain by 57%. That is a big benefit1. That is not all. Tapping could also spark good feelings, boost happiness and lift mood. It could lower cortisol (a stress hormone) levels, and even blood pressure significantly. In treatment, the therapist first helps the patient name the events that set them off. Then the patient repeats 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. This is done several times. It calms the mind and helps stop fear or panic. When the mind is calm, you can think the problem through and handle it better. The best thing about this therapy is that you can keep doing it on your own after a few sessions with the therapist.
Related reading on painmd.tv
Frequently asked questions
What is EFT tapping good for?
EFT tapping calms anxiety, stress and fear, and it helps manage PTSD. In a 2019 clinical study, tapping cut anxiety by 40%, depression by 35%, PTSD symptoms by 32% and pain by 57%. It also lifted mood and good feelings. It lowered cortisol and blood pressure. It needs no pills, no equipment and no drug of any kind.
How does EFT tapping work?
You tap a set of acupressure points on the body in order. The points come from the meridians used in acupuncture. While you tap, you repeat a phrase to yourself. Tapping plus the phrase is thought to send a signal to the amygdala. That is the brain center that stores emotional memories. The result is a feeling of safety. It quiets the fight-or-flight response that a trauma trigger sets off.
How many times do you tap each point in EFT?
You touch the points in a set order five to ten times to calm down. In a session, the patient taps the nine points. They repeat a short phrase such as “this fear” each time. The whole round is done several times. Once the mind is calm, it is easier to think the problem through and handle it.
Can I do EFT tapping on my own?
Yes. Most people can do EFT on their own after some training. A therapist first helps you name the events that set you off. Then they teach you the setup phrase, for example: “Even though I feel frightened at a level eight, I still deeply and completely accept myself.” After a few sessions, you can keep tapping on your own whenever fear or panic starts to build.
Dr. Gurpreet Singh Padda, MD, MBA, MHP
