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Emotional Freedom Technique (EFT) Tapping for Craving Reduction – Penniless Parenting

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Cravings can be powerful and persistent, often derailing our best intentions toward healthier habits. Whether it’s the allure of sugary snacks, salty treats, or other comfort foods, these urges can feel overwhelming. Emotional Freedom Technique (EFT), commonly known as tapping, offers a simple, non-invasive method to address and reduce these cravings.

What Is EFT Tapping?

EFT is a therapeutic approach that combines elements of cognitive therapy and exposure therapy with acupressure. By tapping on specific meridian points on the body while focusing on particular thoughts or feelings, individuals can alleviate emotional distress and reduce cravings. This technique is grounded in the principles of traditional Chinese medicine and has been adapted to address various psychological and physiological issues.[1]

How EFT Helps with Cravings

Cravings are not merely about hunger; they’re often linked to emotional states such as stress, boredom, or sadness. EFT addresses the emotional underpinnings of cravings by:

  • Reducing Emotional Triggers: Tapping can help diminish the intensity of emotions that lead to cravings.
  • Interrupting Habitual Patterns: By bringing awareness to the craving and addressing it through tapping, individuals can break the automatic response cycle.
  • Enhancing Self-Awareness: Regular practice can increase mindfulness about eating habits and emotional states.

Evidence Supporting EFT for Craving Reduction

Research has begun to shed light on the efficacy of EFT in managing cravings:

  • Randomized Controlled Trials: A study involving overweight or obese adults found that EFT significantly reduced food cravings and improved psychological symptoms.[2]
  • Comparative Studies: When compared to Cognitive Behavioral Therapy (CBT), EFT demonstrated comparable effectiveness in reducing food cravings and dietary restraint.[3]
  • Neuroimaging Research: Functional MRI scans have shown that EFT can lead to decreased activity in brain regions associated with cravings, indicating a neurological basis for its effectiveness.

How to Practice EFT Tapping for Cravings

EFT can be practiced in a few simple steps.[4]

  1. Identify the Craving: Acknowledge the specific food or substance you’re craving.[5]
  2. Rate the Intensity: On a scale from 0 to 10, rate the intensity of your craving.
  3. Setup Statement: While tapping the “karate chop” point on the side of your hand, repeat a setup statement three times, such as: “Even though I have this craving for [food], I deeply and completely accept myself.”[4]
  4. Sequence Tapping: Tap approximately seven times on each of the following points while repeating a reminder phrase (e.g., “this craving”):
  • Eyebrow
  • Side of the eye[5]
  • Under the eye[4]
  • Under the nose[4]
  • Chin
  • Collarbone[6]
  • Under the arm
  • Top of the head
  1. Reassess the Craving: After completing the sequence, rate the intensity of your craving again. Repeat the process until the intensity decreases to a manageable level.[4]

Tips for Effective EFT Practice

  • Consistency: Regular practice enhances effectiveness.[6]
  • Honesty: Be truthful about your feelings during the process.[7]
  • Patience: Some cravings may take multiple sessions to diminish significantly.[7]
  • Seek Guidance: If you’re new to EFT, consider consulting with a trained practitioner or using reputable resources to guide your practice.

Conclusion

EFT tapping offers a practical and accessible method for reducing cravings by addressing the emotional triggers that often underlie them. With growing research supporting its efficacy, EFT can be a valuable tool in one’s journey toward healthier habits and emotional well-being.

Note: While EFT can be a helpful self-help technique, it’s essential to consult with healthcare professionals for comprehensive treatment plans, especially for persistent or severe issues.

Sources

  1. Health – What Is the Emotional Freedom Technique (EFT)?
  2. Cambridge University Press & Assessment – A Randomised Clinical Trial of a Meridian-Based Intervention for Food Cravings
  3. Weight Management Psychology – Food for Thought: A Randomised Controlled Trial of Emotional Freedom
  4. The Chalkboard – EFT Tapping For Cravings: A Simple + Effective Practice To Try On Yourself
  5. EFT Universe – How to Reduce Food Cravings with the Help of EFT
  6. Barbara Belmont – Reduce Food Cravings and Control Stress Eating Using EFT/Tapping Free Workshop
  7. Byrdie – It May Look Weird, But This Technique Will Boost Your Mood

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Penny Price

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