Emotional Freedom Technique

What’s this “Emotional Freedom Technique” all about? Maybe you’ve heard of EFT by now. Even though it’s founder, Gary Craig, came up with EFT back in the early 1990’s, it has quickly gained considerably more traction in the past few years. Sometimes people aren’t familiar with it when I say “Emotional Freedom Technique” but then as I begin to explain it, they say “oh, you mean ‘Tapping’?” Yes. Emotional Freedom Technique is sometimes more casually referred to as “tapping” because of how you actually perform it. EFT is an invaluable resource for your physical, mental and spiritual health in recovery! Allow me to explain what EFT is, how and why it works, and how to go about using it. 

What Is Emotional Freedom Technique? 

Acupuncture uses needles to stimulate meridians; EFT uses gentle finger taps.

EFT is a mind-body technique that is based on an understanding of Traditional Chinese Medicine and modern psychology, blended into a practical technique that falls under a newer category of healing officially termed, Energy Psychology. EFT has been explained in the shortest of terms as “psychological acupressure” or briefly described as “like emotional acupuncture without the needles.” These common comparisons are drawn because the technique involves applying gentle rhythmic stimulation (tapping) with your fingertips on a specific sequence of points on the body that correspond with the meridian system. 

While various early cultures recognized the presence of energy in the body, the ancient Chinese are credited with accurately mapping out the specific channels in the body in which the energy travels. Thousands of years later, the existence of these pathways called “meridians” have been validated by an array of scientific research. According to Chinese Medicine, each meridian is associated with an organ system, and each organ system relates to physiological functions as well as having a relationship to specific emotions. For example, excessive anger relates to the liver and would be indicative of a disturbance of energy flow within that organ system.

“What is a negative emotion? An emotion that is toxic to the body and interferes with its balance and harmonious functioning. Fear, anxiety, anger, bearing a grudge, sadness, hatred or intense dislike, jealousy, envy—all disrupt the energy flow through the body, affect the heart, the immune system, digestion, production of hormones, and so on.” —Eckhart Tolle

Gary Craig designed EFT which derived from Thought Field Therapy, a technique developed by clinical psychologist, Dr. Roger Callahan. After training with Callahan, Craig put together an algorithm based on TFT to form EFT as a more simple recipe that can be used effectively without the detailed knowledge of the meridian systems nor the diagnostic methods necessary in TFT. In this way, an EFT practitioner could use a basic sequence of points regardless of the different types of health complaints presented by the client, whereas in TFT there are many variations depending on the diagnosis. 

In the following youtube video, we briefly discuss the history of EFT, highlight some of the research on EFT and energy psychology, and explain some of the science behind how it works... 




During an EFT session, the practitioner will guide the client where and when to tap on a specific sequence of points and to simultaneously bring their awareness to the problem (negative emotion, belief, traumatic memory, or even a physical symptom), speaking specific phrases aloud about the problem. The psychological ingredients of the EFT process is akin to aspects of the well-established exposure and cognitive therapies from the field of clinical psychology. 

The premise of EFT is that all negative emotions involve a disruption of the client’s energy flow, and that the combination of the meridian tapping with the psychological process resolves that imbalance in the energy system and consequently the emotional discontent. The progress is measured by the individual’s subjective rating of distress, before and after each round of EFT, thus helping to determine when the issue or each aspect of the issue has been fully resolved.

How “Tapping” Became Even More Widespread

The casual reference to EFT as “Tapping” became more popular after Nick Ortner’s bestseller named “The Tapping Solution” published by Hay House was released in fall of 2014. This release was synchronistic as just a couple months later the unimaginable school shooting tragedy occurred in Sandy Hook, CT which just so happened to be Nick Ortner’s neck of the woods. Ortner launched into action, creating the Tapping Solution Foundation which supported bringing in top notch trainers to teach therapists, social workers, and holistic practitioners like myself, how to apply EFT for trauma to help spread this healing technique in the communities in and surrounding Sandy Hook, CT.

We often unknowingly stimulate
meridian points when stressed. 

Emotional Freedom Technique is also very popular in the UK, and there are practitioners all over the world. Over the years, the empirical data has mounted with a tremendous amount of documented case stories detailing the effectiveness of EFT. While there are thousands of pieces of empirical evidence for EFT’s success rate for a wide range of various physical and mental health challenges, the gold standard of research is by use of Randomized Controlled Trials. RCTs are typically what the American Psychological Association requires as part of their essential criteria for validating efficacy of a modality. 

The APA has deemed Emotional Freedom Technique as “efficacious” or “probably efficacious” for a variety of health issues including anxiety, depression, PTSD and phobias. EFT has also met the “evidence-based practice” standards set forth by the National Registry of Evidence-based Programs and Practices of the US Government. 

This ever-growing body of research and governing boards validating the effects of EFT probably also serve as a driving force behind the increase of EFT’s popularity among not only holistic health practitioners and coaches but licensed therapists in the mental health fields as well. If you’re interested in more details on EFT research, check out the Association For Comprehensive Energy Psychology (ACEP) research section which even indexes the studies based on condition, scientific rigor, case studies, and review articles. 

How Does EFT Work?

We know EFT affects the amygdala (a part of the limbic system that sort of acts like the switch that sounds the stress alarm) in a way that seems to calm down the stress response even when the client actively focuses on a negative thought or memory. Instead of triggering a cascade of chemical activity typically induced by anxious thoughts or memories, tapping on the EFT points down regulates that response– sending the signal instead that there is no need to “sound the alarm” so to speak. 

We also know from from controlled research, that EFT has been shown to significantly reduce cortisol which further points to this part of how EFT works. In a study by Dawson Church PhD, three groups were compared: individuals who received an hour EFT session, individuals who received an hour of talk therapy, and a control group who simply rested for an hour. Cortisol levels measured before and after revealed no significant reduction for the control group nor the talk therapy clients (no major change in stress physiologically) but a significant decrease in cortisol for those who received EFT (significant physiological stress reduction.) 

According to clinical psychologist David Feinstein, PhD who has extensively researched Energy Psychology, EFT works because:

“Emotional Freedom Technique tapping on acupuncture points (along with related techniques) while an anxiety-evoking memory or thought is brought to mind sends signals to the brain that turn off the anxious response in the moment and rapidly alters the brain chemistry that maintained that response.”

Ample evidence from the body of research on Energy Psychology points to the fact that Emotional Freedom Technique affects our stress response and somehow helps create a lasting cognitive shift. Explaining the exact mechanism behind this phenomenon can get technical. Instead, I will try to summarize it in the simplest of terms: 

By tapping on the EFT points, we are both calming the nervous system and helping facilitate the healthy flow of energy along the meridian system, which allow the body to be in an optimal state to heal itself. Doing this while focusing attention on the issue allows for a shift to take place in the mind and body. Unconscious, unprocessed aspects of physical and emotional issues can be uncovered and shifted safely and relatively quickly through this process. 

Again, it is research that validates just how effectively and rapidly these therapeutic changes can take place. Take for example the study “Psychological trauma symptom improvement in veterans using emotional freedom techniques: a randomized controlled trial” in which combat veterans with post traumatic stress disorder who were given six 1-hour EFT coaching sessions showed such significant improvements that 90% of the group who received EFT sessions no longer met the clinical diagnosis for PTSD! And the EFT results proved lasting at follow up months later. 

Who Can Benefit from Emotional Freedom Technique?

Honestly this is one of those techniques that can virtually benefit anyone. So if it resonates with you, try it! As I mentioned the how EFT soothes the nervous system, obviously anyone dealing with stress can benefit from tapping. I have yet to meet anyone who doesn’t qualify in that regard!

EFT resolved the cause of my knee pain
that began during high school basketball.

As a mind-body technique, EFT can simultaneously help with physiological and psychological benefits. For example, we might be targeting a physical symptom of yours, and at the conclusion of our session you report not only significant physical symptom relief but also notice decreased anxiety. Or, conversely, we may focus on resolving an anger issue and by the sessions’s end you notice your chronic pain has lessened along with your emotional resentment. 

Personally, I have utilized EFT over the years for all sorts of physical and emotional challenges and also to shift limiting cognitive beliefs. My first time doing EFT guided by a practitioner resolved a nail biting habit since childhood. Later, after going through extensive training on EFT myself, I was able to apply it to other issues both acute and chronic. EFT helped me discover and resolve the emotional underpinnings of physical issues such as knee pain and weakness that emerged as a teenager; process intense grief; heal from traumatic events; immediately diffuse anger or anxiety right when it arises; shift limiting beliefs around money and success; fend off shingles outbreaks (yup, it’s not just an elderly person’s issue! I had Shingles 3 times in my 20’s before I discovered this technique!) and improve my immune response by decreasing stress to avoiding getting a full blown cold or flu. 

Working with clients, I’ve guided individuals to use EFT with a wide arrange of issues and goals such as: past trauma, anxiety, physical injuries and pain, digestive issues, anger, depression, restrictive breathing, resistance to change, inner child issues, indecision, relationship issues, addiction recovery support, quitting smoking, weight loss support, and more! As EFT founder Gary Craig says “try it on everything!” 

EFT for Self-Care – Can you do it on your own? 

For many people, their first encounter with EFT may be hearing about it through a friend or health practitioner. A simple internet search reveals an overwhelming endless amount of websites, articles, videos, books, scripts – all sorts of info about EFT now. It can be confusing and you don’t always know what you’re getting.

Could animals be instinctively touching meridian points for their self-care?

You can self-administer EFT. In fact, Gary Craig came up with the technique in hopes of making it more accessible and applicable for the masses. Just tapping the sequence of points alone promotes a calming effect to your nervous system and is a healthy daily routine if you go no further than that. Doing EFT on your own can be effective if you know what you’re doing. Regardless, self-administered EFT is certainly not the same as working with a practitioner who guides you and directs the process, which in turn makes it easier for you and likely to be most effective. 

When I work with my clients, we do in-depth guided EFT sessions together with the goal of making accelerated progress on the clients’ specific individual goals but also, as a result, the clients get familiar enough with the process that I am able to then instruct them how to best utilize EFT between sessions and then on their own indefinitely for maintenance. This is a priceless self-care tool. While there are countless EFT videos and resources out there, I strongly suggest first receiving customized guidance from an accredited professional before delving in to the self-administered EFT on your own! It’s worth the investment in learning to gain knowledge in properly applying this lifelong tool. 

Working with an EFT Practitioner

Choosing the type of EFT practitioner depends on your personal preference and your health challenges or personal goals. Are you looking for someone with a medical background, or a more holistically-oriented background? Do you want guidance around a specific set of issues that would benefit from a specialty area or additional training by the practitioner – for example, addiction recovery specialty or weight loss? A holistic coach with background and training in those areas may be the best fit. Or for example, if you suffer from complex trauma and a mood disorder – that is definitely when a licensed therapist specializing in those conditions is ideal. 

When deciding on an EFT practitioner, consider if would you prefer a life coach or health coach, an energy practitioner, or a licensed therapist of some kind. Some people enjoy the professional yet slightly more casual relationship of working with a coach versus a traditional therapist; others like the clinical nature of working with a licensed therapist. I’ve met some clients who prefer not to get involved in the traditional realm due to privacy issues with insurance and not wanting to get labeled formally with a diagnosis in order to receive coverage from their HMO. To each their own– do what’s right for you.

Whether you choose a certified coach or holistic practitioner, or a licensed therapist– a psychologist, counselor or social worker– pick an EFT practitioner who has been formally trained (through advanced levels beyond just the basic level courses), via a reputable organization such as ACEP or AAMET. The largest international accrediting board for EFT practitioners is AAMET, The Association for the Advancement of Meridian Energy Techniques. 

I personally went through AAMET’s advanced trainings and found them top notch. Some EFT practitioners, like me, offer distance appointments via phone or webcam so location is not an issue. Clients who feel more comfortable in their home also tend to prefer this convenient option. 

Everyone's needs are unique – do what is best for your individual situation and find the EFT practitioner that resonates best with you. The important thing is that you are taking action toward your own self-care by seeking guidance in utilizing this fantastic holistic technique. Feel free to leave a comment below with any general questions about Emotional Freedom Technique, or if I can be of assistance in helping answer any individual questions you have about EFT, or to request a consultation, please contact me at MaryVonOhlen.com.

Natural Therapies for Recovering Alcoholics

There are so many fantastic natural therapies and modalities available to support and enhance health and sobriety of recovering alcoholics and addicts. Having vast personal and professional experience with a broad range of holistic resources— various natural, complementary techniques, remedies, and healing methods from the fields of alternative health and energy medicine— I'll outline some of my personal favorites.

"God has abundantly supplied this world with fine doctors, psychologists, and practitioners of various kinds. Do not hesitated to take your health problems to such persons."Alcoholics Anonymous, p. 133  

7 Effective Natural Therapies for Recovering Alcoholics & Addicts

In no particular order, here are seven effective holistic modalities you may find helpful to support your health in recovery. After all, you didn't get clean and sober to feel like garbage or rely on other harmful substances, right? It's a lot easier to find "happy, joyous and free" when you're feeling healthy physically, emotionally and spiritually. The following can help in one or all three of those realms of well-being.

1. Nutritional Therapy for Recovery

Besides important dietary changes— like to avoid sugar (after you're over the early cravings hump!) and learn to balance your blood sugar naturally— nutritional supplementation may be ideal to help restore your biochemistry after years of depleting your vitamins and minerals with alcohol and other toxins. AA founder, Bill Wilson himself was an advocate of vitamin therapy in sobriety. Most specifically, Bill W. recommended B vitamins for recovering alcoholics based on research and his own personal experience. 

A consultation and assessment with a clinical nutritionist or naturopath may be

Nutrition affects gene expression

ideal to direct your nutritional therapy, especially if you have other serious medical concerns. Others may choose to work with a knowledgable health coach to receive practical customized guidance on dietary changes and nutritional support. Or, you can utilize a free online assessment to get some idea of where to begin — I like to use this free nutri-physical nutritional analysis tool. 

Considering the toll active alcoholism takes on our digestive health, recovering alcoholics and addicts would do best to take vitamins and minerals in the best absorbed format whenever possible. When you take the nutri-physical, look for the isotonix supplements recommended in the results – those have optimal absorption so you get the most out of what you take.

2. Chiropractic Therapy Beneficial for Recovering Alcoholics 

If you've never been to a chiropractor, you may not realize that chiropractic therapies offer far more than a solution to your back pain. That being said, it certainly wouldn't hurt to get a structural check-up from the neck down. Chances are, during your active alcoholism, you probably banged yourself up in one way or another. A fall, an accident, a physical altercation, or even old sports injuries – any of these can throw your spine out of alignment and impinge on your otherwise healthy flow of information running through your spinal cord and nervous system. 

From a neurological standpoint, chiropractic adjustments can stimulate the brain in a very powerful manner. The most advanced degree available for this profession is a Diplomate in Chiropractic Neurology. Seek out a chiropractic neurologist if you'd like a chiropractic physician who utilizes functional neurology assessments to direct their physical manipulations and therapies in a specific manner to balance your brain function. Chiropractic neurology helps strengthen underlying functional weakness in the brain that can contribute to symptoms like neurologically-based depression or migraines, to name just a couple examples.

3. EMDR Therapy for Unresolved Trauma in Recovery

EMDR is a holistic technique used in psychotherapy to accelerate processing of underlying causes of psychological stress. EMDR stands for Eye Movement Desensitization and Re-processing. This integrative approach engages the use of specific eye movements to rapidly resolve emotional disturbances. It taps into the brain's natural ability to heal from the effects of trauma by consciously using the type of eye movements that normally take place during REM sleep. With EMDR, a licensed therapist guides the process so the patient's mind and body can processes the stored experiences behind psychological stress. Extensive research supports the use of EMDR especially for trauma. What recovering alcoholic or addict does not have some degree of emotional disturbances stuck from past experiences? If you're seeking the traditional psychotherapy approach, look for a licensed professional who is certified in this phenomenal modality. You can search for a clinician on the EMDR Institute website. 

4. Massage Therapy or Reflexology in Recovery 

Touch is so therapeutic. Especially in early recovery, a hands-on modality like therapeutic massage or reflexology is so beneficial. Besides the myriad of health benefits that massage facilitates, it can serve as a means to help you get grounded and also back in touch with your physical body which has likely been neglected, numbed, and or mistreated in any of the ways active addiction allows. On the whole, massage brings wellness benefits to many of the systems of the body that took a beating from misuse and biochemical abuse... including benefits to the nervous, circulatory, cardiovascular, digestive, endocrine, and other systems!

If you are more comfortable remaining fully clothed, try foot reflexology which affects all those systems as well but by only massaging the associated reflex zones of the feet. Many reflexologists additionally train in aromatherapy which incorporates therapeutic essential oils for an even deeper holistic experience. 

5. Emotional Freedom Technique (EFT) 

An incredible holistic tool, whether used in the most basic format for self-care or in deeper advanced sessions with a certified practitioner to guide you, Emotional Freedom Technique is a must in your relapse prevention toolkit. This mind body technique will help you learn to bring your body into balance, get your energy flowing, calm your nervous system on your own, and find access to your intuition for clarity and confidence. EFT is brilliantly blends the wisdom of ancient chinese medicine and the energy meridians with modern psychology. Please read this concise overview on Emotional Freedom Technique and see what I mean when I tell you this natural therapy is indispensable for recovering alcoholics and addicts of any kind. Contact me if you want to learn or experience this technique – I offer distance EFT coaching sessions via phone or webcam.  

6. Neurofeedback for Recovery

Neurofeedback is a form of biofeedback that focuses on training your brain to improve its function. Utilizing a QEEG, quantitative electroencephalogram which measures the electrical output of the brain, trained neurofeedback practitioners map out your brainwave function to determine where areas of imbalance exist. Then, based on those findings, the patient undergoes a targeted series of neurofeedback training sessions. 



During the treatment sessions, the patient has sensors connected to a computer to continually measure brainwave function. By simply observing feedback that reflects your brain activity— noticing specific changes while watching a movie, a game, or listening to music that is based on your brainwave activity— the brain effortlessly learns how to regulate itself (increase or decrease certain types of brainwaves) more effectively. Neurofeedback has been effective for a wide variety of symptoms related to brain function, such as attention and memory, depression and anxiety, insomnia, PTSD, cravings, and more.  

For an interesting and informative overview of neurofeedback, check out the book A Symphony in the Brain: The Evolution of the New Brainwave Biofeedback . There is also some fascinating research related to alcoholism, substance abuse, and specific brain wave patterns! Note: one reputable neurofeedback program I have experience with is offered through chiropractic physicians who chose to undergo training in brain biofeedback, as both modalities have positive effects on brain function. In fact, chiropractic in combination with neurofeedback can enhance the results. Check out Braincore Neurofeedback for more information on that. 

7. Pulsed ElectroMagnetic Field (PEMF) Therapy 

Energy medicine has worked throughout the ages, it's just western contemporary science that is only beginning to catch up to validate it's effects. People often say "oh you mean reiki?" to which I reply, no, energy medicine encompasses far more than that one putative (not measured by conventional means) energy modality. Veritable energy fields can be measured by modern technology, such as vibrational sound and electromagnetic fields.   



One amazing realm of energy medicine utilizes cutting edge technology that generates specific electromagnetic frequencies– that are natural and normal to the body– that can stimulate specific healing functions in the body. For example, frequencies of pulsed electromagnetic fields in specific hertz (units of measurement) have been found to help with jumpstarting healthy responses in the body, such as certain frequencies for tissue repair, nerve regeneration, fracture healing, etc. 

ONDAMED uses PEMF for healing 

There are a growing number of PEMF devices in the world, as PEMF research proves impressive outcomes. I chose to work with the sophisticated ONDAMED therapy system which was created by a brilliant biomedical engineer in Germany. This type of energy work is safe, non-invasive, extremely focused, and customized based on the client's individual response from their nervous system. Clients and practitioners report phenomenal results with stress and pain reduction, accelerated healing of acute and chronic challenges, successful smoking cessation protocol, hormonal balancing and so much more! The ONDAMED therapy often leads to profound natural physical, mental, emotional and spiritual benefits — all of which are conducive to supporting relapse prevention, and enhanced health and well-being in recovering alcoholics and addicts.  

Tools For Codependency

Many recovering alcoholics and addicts discover in recovery that they also have struggles associated with codependency. Historically, the problem known as codependency arose from Alcoholics Anonymous and the realization that the family members of alcoholics had their own unique set of character traits and relationship difficulties, and so the program known as Alanon was born. 

However, we know today that dealing with codependency isn’t solely an issue for those in Alanon; it is pervasive among members of A.A. and N.A. as well. 
Most alcoholics and addicts come from families with some history of alcoholism or other addictions. Typically adult children of alcoholics (ACOA), or adults that grew up in some other similar dysfunctional family situation, tend to have these codependent traits that cause difficulty in their relationships.

There are 12 step programs that specifically address the issue of codependency such as Alanon, ACOA, and CODA (codependents anonymous). Some treatment centers also offer programs specifically designed to help people address these issues. For example, the renowned Caron Foundation in Pennsylvania not only treats addiction but also offers a personal growth workshop called "Breakthrough" that involves an intensive 5-day program focusing on the root of codependency issues. If you have the ability to attend this popular workshop, it is a great place to start if you are just beginning to recognize codependency issues, at any stage in your sobriety / recovery.

A primary objective of Health In Recovery is to help connect people in recovery to additional resources to augment whatever program of recovery they hopefully already utilize. After all, Bill W. encouraged us to seek “outside help” in addition to A.A. With that in mind, a fantastic simple tool known as Emotional Freedom Technique (EFT) could be the most important “outside” self-help method to have in your toolkit. 

The following is a review I wrote after reading the e-book called “EFT For Codependency Recovery” by J.P. Bailey that teaches how to use EFT directly on codependency issues:

Upon learning of J.P. Bailey’s work, I was immediately struck by the crucial need that it addresses by brilliantly blending her experience and research on codependency with the growing research on energy psychology and EFT. What a natural fit and effective solution to share with the world to empower the millions struggling with recovery. Her book is a refreshing straight forward explanation of the many codependency traits common to adult children of dysfunction, followed by a comprehensive step-by-step manual to immediately incorporate the tool of EFT to accelerate codependency recovery. I am constantly reminded of the pervasiveness of codependency amidst the recovery community, and EFT is a phenomenal simple tool to help address this otherwise complex and extremely challenging issue.
J.P. Bailey has shared an important contribution to the recovery field with her book and manual, EFT For Codependency Recovery. I confidently recommend it to all my readers, colleagues, and clients.

If you would like to work one-on-one with an advanced EFT practitioner who specializes in recovery, support is available via phone or webcam sessions.

There is an abundance of literature on the subject of codependency. Explore the help that is available– via 12 step programs, therapists who specialize in codependency, intensive programs such as Breakthrough at Caron Foundation, and self-help manuals such as EFT for codependency recovery, or personalized EFT sessions 1-on-1 with a certified practitioner, to overcome the effects of this pervasive condition among alcoholics and addicts and enjoy healthier relationships, emotional health, and freedom from codependency in sobriety and recovery.