24/10/2023
24/10/2023
NEW YORK, Oct 24, (Agencies): A recent study, published in the journal Explore, delves into the effectiveness of Emotional Freedom Techniques (EFT) in reducing anxiety and alleviating specific phobias. This non-pharmaceutical approach combines elements of acupressure, exposure therapy, and cognitive restructuring to provide relief from anxiety-related issues.
The study involved 22 students who grappled with specific phobias, including fears of cockroaches, snakes, syringes, and heights. Researchers conducted a crossover study, where participants were divided into two groups, each trying both EFT tapping and deep breathing exercises. Each group completed five two-minute rounds of each treatment, with EFT requiring a total of just 10 minutes.
While researchers did not provide individual results, the study revealed that, on average, the students experienced less distress concerning their phobia objects after treatment. They also reported reduced anxiety related to their feared situations and an improved ability to approach the objects of their fears. Impressively, participants demonstrated significantly more progress in these areas with EFT compared to deep breathing exercises. Moreover, none of the participants reported negative side effects.
The study found that EFT is more effective at reducing anxiety compared to deep breathing exercises, further emphasizing its potential as an anxiety management technique.
EFT involves tapping specific acupressure points on the body while vocalizing phrases related to the fear. Participants were asked to focus on their specific fear while performing either deep diaphragmatic breathing or EFT tapping. A standard questionnaire was used to assess participants' anxiety levels, both in terms of physical and mental symptoms of anxiety and their overall distress and anxiety concerning their phobias.
Those who began with EFT reported significant reductions in phobia-related anxiety and found it easier to approach the object of their fear. The group that initiated deep breathing experienced a reduction in subjective anxiety but not to the same extent as the EFT group.
Specific phobias, characterized by extreme fear of objects or situations that pose little or no actual danger, can trigger the sympathetic nervous system's "fight or flight" response. EFT is designed to activate the parasympathetic nervous system, which fosters relaxation and calm.
In a simplified version of EFT used in the study, participants used the tips of their index and middle fingers to tap on eight specific points on their bodies. These points align with traditional acupuncture meridians. They began by tapping on the side of their hand near the little finger while repeating an affirmation statement three times, such as "Even though I have this fear of heights, I deeply and completely accept myself." Subsequently, they tapped seven times on each of the remaining points, repeating a reminder phrase related to their fear.
Interestingly, the study was conducted with participants facing the actual objects of their fears to enhance the realism of the experience. For instance, those with a fear of heights performed the exercise near tall athletic bleachers, while participants with a fear of snakes confronted their phobia in proximity to a serpent research space.
Evidence suggests that EFT can be effective not only for specific phobias but also for general anxiety. A study involving nurses caring for COVID-19 patients in 2020 demonstrated positive effects on stress and anxiety. Additionally, a 2016 review of 14 studies involving over 600 participants found significant reductions in anxiety scores through EFT.
Modern neuroscience techniques hint at EFT's effectiveness by altering the communication between different parts of the brain. A 2022 study involving 24 adults with chronic pain showed that EFT reduced pain severity, and anxiety, and improved their quality of life. Functional magnetic resonance imaging (fMRI) revealed that post-EFT treatment resulted in decreased connectivity between the medial prefrontal cortex and other brain areas associated with pain modulation and catastrophizing.
While severe anxiety requiring professional help should be addressed with a healthcare provider, EFT tapping may offer a practical approach for managing minor anxiety and specific phobias, making it worth considering before facing situations that trigger fear and anxiety.