A Fascinating Finger-Tapping Technique That Can Reduce Anxiety
According to a recent study, a simple finger-tapping technique can effectively lower anxiety levels within minutes. The method involves using the tips of the index and middle finger to tap on eight specific points on the body for a duration of 10 minutes. These points, also known as ‘acupuncture points,’ are located at the ends of ‘meridians,’ which are believed by Traditional Chinese Medicine practitioners to be pathways for energy flow in the body. The tapping technique is combined with mental reframing exercises, forming a strategy known as EFT (Emotional Freedom Techniques).
The study involved 22 students who had specific phobias, such as cockroaches, snakes, syringes, and heights. After participating in the study, these students reported a decrease in distress related to their phobias. In fact, their anxiety levels fell below the threshold required for them to participate in the study initially. Additionally, they experienced less anxiety about their feared situations and found it easier to approach the objects of their fears. These improvements were significantly greater after practicing EFT compared to a deep breathing exercise. Importantly, none of the participants reported any negative side effects.
The effectiveness of EFT in reducing anxiety was demonstrated in this study, which was published in the journal Explore. Unlike deep breathing exercises, EFT is a non-pharmaceutical approach that combines acupressure, exposure therapy, and cognitive restructuring.
The study participants were asked to focus on their specific fears, while either practicing deep breathing or EFT tapping. The researchers assessed anxiety levels using a standard questionnaire that asked about physical and mental symptoms associated with anxiety. They also evaluated the participants’ overall distress and anxiety related to their phobias, as well as their ability to approach their fears without excessive anxiety.
The participants were divided into two groups, with one group trying EFT tapping first and the other group trying deep breathing first. This experimental design, known as a ‘crossover,’ allowed both treatments to be tested on both groups. Each group completed five two-minute rounds of each treatment. Therefore, practicing EFT tapping only required a total of 10 minutes.
The results indicated that individuals who practiced EFT tapping first demonstrated significant reductions in phobia-related anxiety and found it easier to approach their fears. Subjects reported decreased anxiety levels related to heights, cockroaches, snakes, syringes, darkness, and other phobias. The group that started with deep breathing also experienced reduced subjective anxiety, but not to the same extent as the EFT group. When the deep breathing group tried EFT tapping, their anxiety levels matched those of the first group. Similarly, the physical and mental effects of anxiety were more significantly reduced in the EFT group compared to the deep breathing group.
According to the Mayo Clinic, specific phobias involve an extreme fear of objects or situations that pose little to no danger. Anxiety activates the sympathetic nervous system, commonly known as the ‘fight or flight’ response. EFT tapping aims to activate the parasympathetic nervous system, responsible for restoring a state of calm and relaxation. To perform the brief version of EFT used in the study, participants used the tips of their index and middle finger to tap on specific points on their bodies. These points corresponded to the endpoints of traditional acupuncture meridians. While tapping, participants repeated an affirmation statement three times, such as ‘Even though I have this fear of heights, I deeply and completely accept myself.’ As they tapped the remaining seven points, they repeated a reminder phrase focused on their specific fear.
This technique may appear deceptively simple, but recent evidence supports its effectiveness, not just for phobias, but also for other forms of anxiety. A 2020 study conducted on nurses caring for COVID-19 patients showed significant positive effects on stress and anxiety levels after practicing EFT. Additionally, a 2016 review of 14 studies involving over 600 participants revealed that EFT is associated with significant reductions in anxiety scores.
Interestingly, modern neuroscience techniques suggest that some benefits of EFT come from altering communication between different parts of the brain. A 2022 study on chronic pain patients found that EFT reduced pain severity, anxiety, and improved quality of life. Functional magnetic resonance imaging (fMRI) showed that EFT decreased connectivity between specific areas of the brain associated with pain modulation.
While severe anxiety that significantly impacts daily life should be discussed with a healthcare provider, minor bouts of fear before public speaking engagements or confronting specific phobias like cockroaches in the kitchen might benefit from practicing EFT. Give this fascinating finger-tapping technique a try and experience its potentially anxiety-reducing effects yourself.
