Mind-body researcher, Energy Healer, RN & author fascinated by how thoughts, beliefs, and subtle energy influence our lives. Helping midlife women create vibrant second acts.
Energy Technique Spotlight: EFT
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The Energy of You Volume XX Issue #28 Hi Reader, I've had my fair share of nights lying awake at 3 AM, mind racing with worries about not being able to get it all done, financial security, or that conversation I kept avoiding. Flipping over side to side, blankets in a tangle around my legs, thoughts won't settle, and I would give anything for just a moment of peace. Familiar? Or just me? For me EFT has helped. I've been using EFT or Tapping both personally and in my practice for decades. It’s a simple yet powerful practice that helps women in find their way back to emotional balance and inner calm. What Exactly Is EFT or Tapping?EFT combines the ancient wisdom of Traditional Chinese Medicine (TCM) with modern psychology. It involves tapping specific points on the face and body in a sequence while focusing on emotional distress, pattern of stuckness, or physical discomfort. It uses gentle finger taps stimulating the same meridian points acupuncturists have used for thousands of years. And here’s something fascinating: research using fluorescent dyes and imaging techniques is giving us a glimpse of how these pathways might work. In a 2021 study published in Evidence-Based Complementary and Alternative Medicine, when fluorescent dyes were injected at acupuncture points, 79% showed linear migration patterns matching traditional meridian maps. These weren’t blood vessels or lymphatic routes, they were something unique, pointing to why tapping specific points may influence both emotional and physical well-being. The Science That’s Backing it UpThe body of research on EFT is impressive and growing. A 2022 review of more than 50 studies found that EFT is moderately to largely effective for conditions like anxiety, phobias, depression, PTSD, insomnia, pain, and even athletic performance. One study of 203 participants found EFT produced significant declines in:
These aren’t small shifts. For many, they’re life-changing. Even more striking: a meta-analysis showed EFT treatment reduced anxiety with an effect size of 1.23, well above the 0.8 threshold considered “large” in psychological research. And for those of us juggling chronic stress, studies confirm that tapping lowers cortisol levels and shifts brain activity in areas linked to fear and emotional response. In other words, EFT helps your body reset into calm. Why EFT Speaks to Women in TransitionMany of us are dealing with hormonal shifts, caregiving responsibilities, career transitions, health concerns and a list that never seems to end. We carry emotional loads that can feel too heavy to bear alone. EFT offers us a way to lighten that weight in real time. The beauty of tapping is its accessibility. (yes , doing it in public might get you an odd look or two 😉) No special equipment, prescriptions, or appointments required. You can do it anywhere before a difficult conversation, in bed when insomnia strikes, or even in a bathroom stall during a stressful day. There is an art to creating a strong set-up phrase and tapping phrases that really you resonate with . As a general rule of thumb start with the issue you’re focused on then move toward a phrase to resolve, even partially. Have you ever noticed how your shoulders tense before a hard conversation? EFT helps soften that automatic response. How to Practice EFT: A Simple GuideStep 1: Identify and Rate Your IssueChoose one specific problem or emotion you're experiencing right now. It could be anxiety about an upcoming event, anger from a recent interaction, or physical pain you're feeling. Rate the intensity on a scale of 0 to 10, with 10 being the worst the issue has ever been. Step 2: Create a Setup StatementWhile tapping on the side of your hand (the "karate chop" point), repeat three times: "Even though I have this [problem], I deeply and completely accept myself". For example: "Even though I feel anxious about my health, I deeply and completely accept myself." Step 3: The Tapping SequenceTap gently 5–7 times on each point while repeating a reminder phrase (“this anxiety”):
Step 4: ReassessAfter a round, breathe deeply. Re-rate your issue. Continue rounds until the number drops significantly. Making EFT Part of Your Mind-Body ToolkitThink of EFT as a reset button for your nervous system. Just as you’d grab a bandage for a cut, you can use tapping when stuck patterns, emotional baggage, or hypervigilance need tending. It’s especially useful for:
A Gentle ReminderEFT is generally safe and effective. But if strong emotions come up that feel overwhelming, reach out to a healthcare professional. Some challenges are best navigated with extra support. Your Next Step Your invitation: Tonight, before bed, try three rounds of tapping on whatever feels heavy in your heart. Notice what shifts. Notice what softens. Because emotional freedom isn’t a luxury. It’s the foundation for creating the vibrant, meaningful life we deserve in our next chapter. Reflection question: What would change in your life if emotional overwhelm no longer controlled your days? Have you tried EFT before? I’d love to hear, hit reply and share what you discover. While tapping on the side of your hand (the "karate chop" point), repeat three times: "Even though I have this [problem], I deeply and completely accept myself". For example: "Even though I feel anxious about my health, I deeply and completely accept myself." Step 3: The Tapping SequenceUsing your fingertips, gently tap 5-7 times on each of these points while repeating a shortened reminder phrase (like "this anxiety"):
Step 4: Check In and RepeatAfter one complete round, take a deep breath and rate your issue again on the 0-10 scale. Complete five to seven rounds of the tapping sequence, or continue until the intensity decreases significantly. Making EFT Part of Your Wellness ToolkitThink of EFT as emotional first aid. Just as you might reach for a bandage when you cut your finger, you can reach for tapping when emotional wounds need attention. It's particularly powerful for:
A Gentle ReminderWhile EFT is generally safe and effective for most people, if at any time you feel overwhelmed by the intensity of your feelings and can't seem to make progress on your own, reach out to a healthcare professional. Some issues may require additional support from trained therapists or medical professionals. Your Next StepTonight, before bed, try three rounds of tapping on whatever feels heavy in your heart. Notice what shifts. Notice what softens. Have you tried EFT before? I'd love to hear about your experience—hit reply and share what you discover. Be Inspired, Cathy Cathy P.S. I've been working on a course on Mind-Body Medicine to support longevity for women to start in the fall (click here if you want to be on the early notification list). P.P.S.If you like this newsletter and want to support it, there are 3 Ways! PICK ONE right now before you forget🌺 |
Cathy Gatto-Brennan
Mind-body researcher, Energy Healer, RN & author fascinated by how thoughts, beliefs, and subtle energy influence our lives. Helping midlife women create vibrant second acts.
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