The emotional freedom technique (EFT) can enhance your mental health, but did you know that it can help you with physical symptoms, too?
Muscle tension is one of many common causes of physical pain or discomfort. Many people experience mild to severe muscle tension or pain, making it harder to function and enjoy life.
Using EFT for muscle tension can improve your quality of life and reduce your muscle tension. The key is to learn how to use EFT tapping correctly–and stick with it so that you can get the best results.
First, let’s talk about the science behind muscle tension and how EFT addresses it first. Then, we’ll go over a step-by-step guide for using EFT to reduce muscle tension, the benefits of EFT beyond muscle tension, and incorporating EFT into your daily life.
Understanding Muscle Tension and EFT
Understanding why muscle tension happens and how EFT addresses it can be important knowledge for beginners to have. EFT is valuable for many people because it is cost-free and accessible, but even better, evidence shows that it really works. Understanding what is happening in your body can make you feel more confident in your new EFT tapping practice.
The Science Behind Muscle Tension
When we experience stress, the muscles in our body react by tensing up. According to the American Psychological Association (APA), this response is almost like a reflex in times of stress. If you experience chronic stress, you may notice that your muscle tension is persistent. When your muscles are tense all of the time, it can lead to worsened, frequent, or consistent physical pain and discomfort.
How EFT Addresses Muscle Tension
Whether you experience muscle tension every once in a while or on an ongoing basis, EFT can help. EFT tapping works by combining phrases and affirmations, similar to what you’d use in talk therapy, with the use of acupressure points. Research shows that EFT can ease both physical and mental health symptoms.
Largely, EFT works by relaxing the body. EFT can also help you release negative thoughts, feelings, fears, and even traumatic, stressful, or painful memories that might contribute to your discomfort.
Step-by-Step Guide to Using EFT for Muscle Tension
Identifying Your Tension Points
First, get in touch with your body. Where do you feel tense?
For example, do you notice tension in your back? What about your shoulders? If you’re not used to identifying where you feel tense, try a body scan—close your eyes and notice how each part of your body feels one by one, from your head to your toes. Then, rate the severity of your tension on a scale of 0-10.
The EFT Tapping Sequence
Then, tap the beginning of the eyebrow (EB) point), the side of your eye, under your eye, under your nose, the chin, the beginning of your collar bone, under your arm, and the top of your head. Tap each point 5-7 times.
Before you use EFT tapping, you’ll want to learn about the nine meridian points. When you start your tapping sequence, you will tap on each meridian point repeatedly as you talk. For example, starting with the karate chop point, you might say,
“Even though I feel tension in my body right now, I completely and deeply love and accept myself.”
While this is an effective and simple statement that is good for beginners, you can customize your statement to fit your needs. Some statements are longer or more in-depth than others. For example, you might move through a sequence, saying,
“I wonder why I feel muscle tension. Did I have a difficult day? I am releasing the tension from my body. As I tap, I feel more and more relaxed. It feels so good.”
After your sequence ends, rate your muscle tension on a scale of 0-10 again. Then, repeat the sequence until you feel your muscles relax and are satisfied with the outcome. Some benefit from using distractions–such as focusing on their hands or engaging in deep breathing exercises–after they feel calm and relaxed.
The Benefits of EFT Beyond Muscle Tension
EFT can support your holistic well-being, including your physical and mental health. Here are some of the research-backed benefits of EFT beyond muscle tension.
Tapping for pain
Multiple studies show that EFT tapping can reduce pain. For example, a clinical trial on EFT for chronic pain sufferers found that EFT tapping reduced pain severity and pain interference while improving quality of life and happiness. Among other benefits, this clinical trial showed a reduction in depression and anxiety.
EFT for Stress and Anxiety Relief
Muscle tension is a common bodily manifestation of anxiety and stress. However, we all experience anxiety and stress differently. Research supports the use of EFT for stress, burnout, anxiety, depression, and pain or other somatic symptoms. You can use EFT for stress and anxiety relief regardless of how they manifest for you.
Incorporating EFT into Your Daily Routine
Here’s how you can incorporate EFT tapping into your daily routine for mental and physical relief. Consult with a qualified EFT practitioner if you have any questions.
Tips for Beginners
If you’re a beginner or want to learn how to use more complex EFT tapping sequences, it’s highly recommended that you seek guidance from a qualified practitioner. This is our #1 tip–working with a professional means that you’ll learn to use EFT correctly and for optimal efficacy. Our next tip is to create a consistent practice. Especially if you’re working to heal and find ongoing relief from muscle tension, stress, anxiety, or any other concern, a consistent EFT practice is vital.
Creating a Consistent Practice
EFT tapping sequences are often quick and can be used at any time of the day. To help yourself stick with it, identify a time of day when you have enough time to regularly complete a tapping sequence (e.g., in the morning or at night) and commit to doing so. Rating your symptom level on a scale of 0-10 before and after you tap is an important part of tapping for several reasons, but one is that, for those with a regular practice, it can help you track your symptoms and relief. Many people who learn EFT also use it during stressful moments, like at holiday parties or between work meetings.Â
Conclusion and Further Resources
Extensive research shows that EFT tapping can help reduce symptoms of chronic pain, fibromyalgia, depression, anxiety, trauma disorders, and muscle tension. Please call us today for further support in learning how to use EFT tapping. Once you have the knowledge, EFT is a long-term skill that empowers people to help themselves.
