EFT tapping explained
EFT, short for Emotional Freedom Techniques, is often called tapping. You focus on something that feels difficult while tapping lightly with your fingertips on a sequence of points on the face and upper body. It looks unusual the first time. Here is what it involves and where it fits.
The basic sequence
A round of tapping usually begins with a short statement that names the feeling and pairs it with acceptance, said while tapping the side of the hand. You then tap around seven to nine times on each of a set of points: the inner eyebrow, the side of the eye, under the eye, under the nose, the chin, the collarbone and under the arm, finishing on the top of the head. Between rounds you rate how strong the feeling is on a scale of nought to ten and notice whether anything has changed or a different thought has surfaced.
- Name the feeling and rate it
- Tap through the points while keeping it in mind
- Pause, breathe, rate again, and adjust the wording
What people use it for
People tend to reach for tapping when a feeling is sharp and immediate: nerves before a presentation, a wave of panic, a craving, a stubborn memory that keeps replaying, or tension that sits in the chest. Because it is simple and portable, it is often taught as something you can do on your own between sessions. Research into EFT is still developing and results are mixed, so it is best understood as one practical tool rather than a treatment with guaranteed effects. How useful it feels varies from person to person.
How it is used at AIP Therapy
At AIP Therapy EFT is one of several approaches James Harris draws on, alongside clinical hypnotherapy and EMDR. It is rarely used on its own for a whole course of sessions. More often it is brought in for a few minutes to settle a strong reaction, taught as a self help skill you can take home, or used to take the edge off a specific trigger before deeper work. Whether it is used at all depends on what you are dealing with and whether it suits you. Some people take to it immediately; others find it awkward and prefer a different method, which is completely fine.
What a session with tapping feels like
You stay fully awake and in charge throughout. James demonstrates the points and you copy them, so there is nothing to learn in advance. You choose how much to say out loud about the problem; the words can be general if details feel too exposing. Most people notice their attention shifting between rounds, sometimes with a yawn, a sigh or a new memory appearing. If anything feels too intense you can stop at any time and move to grounding.
Trying it yourself
The free EFT video on the self help videos page walks through the points at a comfortable pace. It is best practised first on something mild, such as everyday irritation, so you learn the sequence before you need it. If tapping on a particular memory makes you feel worse rather than calmer, stop, and work on that memory with a therapist rather than alone.
Limits and when to seek other help
Tapping is not a substitute for medical care. If you have ongoing low mood, thoughts of self harm, symptoms of trauma that are disrupting daily life, or physical symptoms that have not been checked, speak to your GP. In an emergency call 999 or go to A&E; for urgent mental health help call NHS 111 and choose the mental health option, or ring Samaritans free on 116 123.
Common questions
Is EFT the same as hypnotherapy?+
No. Hypnotherapy uses a relaxed, focused state guided by the therapist. In EFT you are fully alert and tapping points yourself while focusing on a feeling.
Do I have to believe in it for it to work?+
You do not need any particular belief to try it. It is a structured exercise; notice honestly what happens and tell your therapist.
Can I have a whole course of EFT?+
At AIP Therapy it is usually one part of a broader plan rather than the only method. The first session is where you decide together what to use.
Does it cost extra?+
No. Sessions are priced the same whatever approach is used; current fees are on the fees page.
Curious whether tapping would suit you?
Your first session is free and is a chance to try a round of tapping with guidance and ask questions.