Nick Ortner's Blog, page 14

Pillars of a Good Life

Way back in 1938, a group of researchers from Harvard wanted to ask the question, “What makes a good life?” 

So, they began tracking a group of over 700 young men, and they continued to study these men for 80 years. While there were many different important takeaways from what is now called “The Harvard Study of Adult Development,” today I wanted to share one piece of this long-term study that I found really fascinating.

Dr. George Vaillant, longtime director of the Harvard study, spent 35 years exploring how people responded to the setbacks, trials, and challenges they faced in life. Through his research, he came up with a list of the healthiest and most mature adaptations that supported a long and happy life.

 Curious what was on the list? I was, too!

Here are the 5 adaptations that he found to be most important when coping with life’s challenges:

Altruism – Committing to others’ wellbeing, and acting from a place of empathy. Anticipation – Looking ahead, and preparing for what is to come. Suppression – Patiently and consciously postponing impulses and decisions (basically, allowing space and taking a pause before immediately reacting). Sublimation – Finding outlets and ways to express feelings that are aligned with growth (channeling emotions into work, art, sports, music, or cooking, for example). Humor – Being able to laugh and find humor in life.

These 5 “adaptations,” as Dr. Vaillant called them, were what he considered to be the pillars of a long and happy life. They were the top things that helped the study participants adapt to challenges and make it through the many trials and tribulations of life.

Pretty interesting, right?

I encourage you to reflect on what these research findings could mean for you, and how you might apply the learnings to your own life. 

Ask yourself:

How do these five pillars show up in my own life?  How can I show up in a way that considers others’ wellbeing?How can I look ahead to prepare for and be excited about what is to come?How can I allow myself space before I react or make a decision?How can I express my emotions through healthy outlets?How can I invite humor into my daily life?

Personally, I find Tapping to be helpful with every single one of the five pillars. It helps me slow down before I react. It helps me process my emotions in a healthy way. It helps me make space for more humor, more empathy, and more positive anticipation of what’s to come.

Learning about this research reinforces for me just how important Tapping is if I want to create a long and happy life for myself – no matter what challenges come my way!

I hope you enjoyed learning about this fascinating research as much as I did.

Until next time…

Keep Tapping!

Nick Ortner

Related posts:Some Inspiration for YouTapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break Free

Remembering Sandy Hook: Building a Safer, More Loving World Together

Today, I want to introduce you to my dear friend Scarlett Lewis.

Scarlett tragically lost her 6-year-old son Jesse on December 14, 2012. Jesse was one of the 20 first-graders and 6 adults who lost their lives in the Sandy Hook Elementary mass shooting that took place in my hometown of Newton, CT that day ten years ago.

Today, on the 10th anniversary of this tragic event, I’m feeling called to remember Jesse, all the other victims, and everyone impacted by such a heartbreaking loss.

And more than that, I also want to give us all an opportunity to take action in a meaningful way so that we can continue to work towards building a safer, more loving world together.

I had the privilege of meeting Jesse’s mother, Scarlett, a few days after the shooting. I joined her in her home, and we Tapped together. To this day, Scarlett still credits Tapping as one of the keys that jumpstarted her healing from this unimaginable trauma.

Soon after losing her son, Scarlett was inspired to find a way to address the root cause of the suffering that leads to these kinds of horrific events. So, she founded the Jesse Lewis Choose Love Movement.

The mission of the Choose Love Movement is to offer free, evidence-based, comprehensive social emotional development for schools, homes, and communities. These programs give kids and people of all ages the skills and tools to manage their emotions and address the root cause of their pain before it escalates into violence, mental illness, substance abuse, and more.

As Scarlett has said to me, “We can teach people to hate, and we can teach people to love. So let’s teach people to love.”

Today, Choose Love programming is taught in all 50 states and in over 120 countries, having reached over 3 MILLION children across the globe!

I’ve been so honored to support Scarlett’s work over the past 10 years, and to help her incorporate Tapping into these powerful, transformational programs. Me and my family are complete fans of this organization and all it is doing to make our world a better, more loving place.  

If you want to help create a safer and more loving world, then I highly encourage you to click here now so you can learn more about Scarlett’s mission and support this amazing cause.

And before you go, I want to share one final, incredibly touching piece of Jesse and Scarlett’s story.

The basis for this healing work that Scarlett has now grown into a global movement? It all was inspired by a message that 6-year-old Jesse left on the chalkboard in their home before he was killed. His message spelled out three words:

Nurturing
Healing
Love

These three words guided Scarlett down the path that has allowed her to impact so many people in such a powerful way. Today, let’s ALL take those words to heart. Let’s let those words guide us. Let’s all Choose Love today.

JOIN THE MOVEMENT NOW

Until next time…

Keep Tapping!

Nick Ortner

P.S.  If you want to watch a powerful, moving, one-on-one conversation between myself and Scarlett from way back (taped only a few months after the Sandy Hook Elementary shooting) go here. It’s a conversation that I will always hold near and dear to my heart. Scarlett taught me SO much about forgiveness, healing, and choosing to spread love even in the wake of unimaginable heartbreak.

Related posts:Some Inspiration for YouTapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break Free

What If… Everything Works Out?

Have you ever noticed that our brains really like to consider “what ifs”? Unfortunately for us, our brains tend to mainly focus on negative what ifs.

What if… it all goes wrong?What if… I fail?What if… I make the wrong decision?What if… it doesn’t work out?What if… the worst happens?

I don’t know about you, but these kinds of “what if” questions rarely lead me anywhere good. They fuel my anxiety, heighten my stress, and allow fear to get in my way.

So today, I want to invite us to turn the tables on the “what ifs” in our lives. I want us to take a new approach and completely transform the question. 

Let’s have the courage to ask ourselves questions like:

What if… it all went right?What if… everything works out?What if… things go in my favor?What if… I succeed?What if… I learn and grow from this?What if… things turn out even better than I could imagine?What if… there is boundless joy ahead of me?What if… I experience unexpected surprises?What if… there is so much beauty that has yet to unfold?

I wonder what you might be noticing as you let those words run through you, and as you take in these positive possibilities. Just notice how good it feels to consider these hopeful, positive, and inspiring “what ifs.”

Now, this kind of thinking can become a daily practice. We can learn to ask ourselves these kinds of positive questions, instead of the doubt-filled, negative “what ifs” that so often automatically populate our thoughts. 

And when we start to practice this kind of thinking daily, it doesn’t take long before we start to notice the difference in our lives overall.

I’ll leave you with one final positive “what if” for today:

What if… today is going to be a really great day?

Until next time…

Keep Tapping!

Nick Ortner

P.S.  This reminds me of this sweet little poem by the poet Erin Hanson that I often hear quoted. Are you familiar with it? 

 

Related posts:Tapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break FreePrescriptions for Health & Happiness

Tapping Validated as Evidence-Based Treatment in Top Scientific Journal

I know that Tapping works. Many of you in this community know that Tapping works. But to really spread the word about this transformative technique and to get more people access to it across the globe, it needs to be validated by scientific research. 

That’s why I’m super excited to introduce a powerful new research paper that was just recently published in a highly esteemed scientific journal. This is the most comprehensive research paper on Tapping to be published to date, and it’s a big deal for the Tapping community!

About the paper

The paper, published in the journal Frontiers in Psychology (a top journal in the field of psychology!) was titled, “Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review.”

 If you want to read the full paper itself, please download it here!

The authors of the study, led by Dr. Dawson Church, performed a systematic review of every single high-quality study conducted on EFT Tapping to date (there are now more than 125 peer-reviewed studies and more than 300 total studies published on Tapping!).

They gathered data from randomized controlled trials and meta-analyses on Tapping and compared the evidence from those studies against criteria published by the American Psychological Association (APA). Finally, after analyzing all of the data from the different studies, they synthesized their findings into a systematic review paper.

What did the researchers conclude?

After their rigorous analysis of the data, the researchers concluded that clinical EFT Tapping is an effective treatment for a wide variety of psychological and physiological conditions.

Here are a few important highlights from the paper:

“Randomized controlled trials have found EFT treatment to be effective for
(a)   psychological conditions such as anxiety, depression, phobias, and posttraumatic stress disorder (PTSD);
(b)  physiological issues such as pain, insomnia, and autoimmune conditions;
(c)   professional and sports performance;
(d)  and biological markers of stress.”
“Treatment is associated with measurable biological effects in the dimensions of gene expression, brain synchrony, hormonal synthesis, and a wide range of biomarkers… The epigenetic, hormonal, and neurological evidence demonstrates that Clinical EFT regulates the body’s hypothalamic-pituitary-adrenal (HPA) axis and attenuates the stress response.”
“Comparatively few treatment sessions are required, treatment is effective whether delivered in person or virtually, and symptom improvements persist over time.” [1]

This systematic review of all the data available was able to confirm that Tapping is effective, and that it has benefits for a wide range of different conditions. On top of that, the science shows us that Tapping works by helping to regulate the stress response in the body!

Based on these findings, the authors suggest that Tapping should be used in settings like primary care, hospitals, and clinics to effectively support people with both physical and mental health concerns.

Why is this paper so important?

There are a few reasons why this paper is such a big deal, and why it will likely have a really big impact in the world of Tapping!

#1. It was published in a top peer-reviewed journal

This paper was published in the highly esteemed Frontiers in Psychology. This is a top peer-reviewed journal in the field of psychology. In fact, it is the most cited journal in its field!

This journal is very well respected and has high visibility. This means that more people will get to learn about the research-backed benefits of EFT Tapping from a trusted, reliable source.

#2. It is a comprehensive review

In this systematic review, the authors included a very large body of research studies to draw their conclusions from. In fact, they looked at every single high-quality study on Tapping that has been published to date, and summarized findings from 56 randomized controlled trials and 8 meta-analyses total. Now, that’s a lot of data!

The authors of the study believe that clinical EFT Tapping is one of the most-researched treatment methods in the field of psychology. 

#3. It relies on the gold standards of research

This paper looked at data from randomized controlled trials, which are considered the gold standard in scientific research. The authors also compared evidence for Tapping against criteria from the American Psychological Association (APA) Division 12 Task Force on Empirically Validated Therapies to ensure it was all up to par.

Even after the data was put under such rigorous scrutiny, Tapping was still shown to be highly effective for everything from anxiety, depression, and PTSD to pain, insomnia, and autoimmune diseases. And it was still shown to produce measurable effects in the body like changes in hormone levels and brain activity. 

This approach helps confirm that the benefits of EFT Tapping aren’t just based on anecdotal reports and hearsay. They are backed by the science and validated by high-quality research.

In a press release, the paper’s coauthor Dr. Dawson Church shared that “Self-reporting and subjective change is one thing, but objective change means that independent of what you think or report, there are external positive changes that are measurable.” 

Not only do we have people all over the world reporting the benefits of Tapping, but now we have objective, measurable data in the scientific research to confirm that Tapping really works! 

Spread the word!

 It has been so encouraging to see the evidence base for Tapping grow year after year. And now, for this comprehensive review of the research to be published in a top journal in the field of psychology? That is a really big deal. 

Tapping has now been validated as an effective technique that is one of the most extensively researched methods in the field of psychology.

Pretty exciting, right

So, help spread the word! Pass this article on to your Tapping friends, share it with someone who you think could benefit from trying Tapping, send it to a loved one who’s been a bit skeptical and wants to see some proof… 

Let’s help more people access this information, and let’s help more people benefit from the transformative power of Tapping!

Download the article here to learn more.

Until next time…

Keep Tapping!

Nick Ortner

 

Related posts:Some Inspiration for YouTapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break Free

Tapping World Summit 2023

2023 marks our 15th Annual Tapping World Summit! It’s been 15 years since we at The Tapping Solution launched our first summit.

Our goal from the beginning was to make each year better than the last. This year is no exception, and we’ve got some special presentations in store for you in a video interview format!

That’s right! We’re continuing with this popular trend, so instead of just listening to the guest interviews, you’ll be able to see Jessica and the presenters in video.

Do you know what makes our Tapping World Summits so popular? It’s because for 10 days out of the year, we bring in some of the TOP MINDS in the fields of EFT and personal development to guide you towards improving nearly every area of your life!

And it’s all FREE!

Emotional Freedom Techniques, also known as EFT or simply “Tapping,” has been scientifically proven to provide relief from stress, anxiety, chronic pain, emotional problems, addictions, fears & phobias, PTSD (post-traumatic stress disorder), and so many other conditions.

Tapping is also a very effective tool for attracting abundance, losing weight, manifesting your goals & desires, healing relationships, and attaining inner peace.

If you are asking yourself, “What is EFT Tapping?” or “How can one technique do so much?” then jump on over to our Tapping 101 page to learn some of the basics.

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What Is the Tapping World Summit 2023?

February 27th, 2023 – March 8th, 2023

The Tapping World Summit 2023 is a Virtual Online Event presented by The Tapping Solution, produced by myself, Nick Ortner, and hosted by my sister Jessica Ortner.

This incredible online event is about providing you with a better understanding of Tapping while expanding your consciousness to new levels in the areas of personal peace, physical health, abundance, overcoming mental barriers, and relief from the emotional effects of past traumas or events.

Over 2 million people have attended the previous thirteen Tapping World Summits, with attendance growing each year, and reaching over 600,000 just last year alone!

The event itself will run for 10 consecutive days from Monday, February 28th through Wednesday, March 9th featuring two 100% content-only presentations each day, along with calming Tapping Meditations and insightful bonuses.

These free sessions are available for a FULL 24 HOURS after their initial broadcast. The reason I structure the event this way is that I want everyone to be able to access this information, regardless of time zone or financial ability. It’s all available for FREE, with the option to purchase the recorded event sessions for you to watch and tap along with as many times as you want.

Some of these sessions from our Tapping World Summits are SO powerful that I listen to and watch them over and over again! They really are that good!

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REGISTRATION IS NOW OPEN

Join 20 of the world’s leading EFT Tapping Experts in this FREE Online 10-Day Event starting February 27th, 2023

Register for the 15th Annual Tapping World Summit Today!
Discover how one simple tool can change your entire life during this free online event!










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Until next time…

Keep Tapping!

Nick Ortner

The Tapping World Summit 2023 is a 10-day Virtual Online Event presented by The Tapping Solution and hosted by New York Times bestselling authors, Nick Ortner and his sister Jessica Ortner.Related posts:Tapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break FreePrescriptions for Health & Happiness

Stressed Before Tests? Research Shows Tapping Eases Test Anxiety

While it’s normal to experience some degree of stress before and during exams, some people can experience high levels of anxiety in testing situations. This is known as test anxiety. Test anxiety can affect people of all ages, from young children to doctoral candidates to adults taking tests for certifications in their career.

Test anxiety can be extremely distressing, involving feelings of intense pressure to perform well, fear of failure, and self-doubt. Even if you are well-prepared, test anxiety can lead to physical and emotional symptoms that actually interfere with your ability to focus and to do well when it comes time for the test.

For people who struggle with test anxiety, any type of exam or testing situation can become a dreaded experience. But it doesn’t have to be that way! There is a way to feel better, lift some of the pressure, and allow yourself to show up and do your best without the added stress.

Research suggests that Tapping can be an effective tool to reduce test anxiety and increase performance.[1-3] Let’s take a look at that research, and learn how to implement this technique if you are affected by test anxiety.

Research spotlight: Several studies document the benefits of Tapping for test anxiety

Three notable studies have been conducted so far on Tapping and test anxiety.

In 2009, researchers Sezgin and Özcan compared the effects of progressive muscle relaxation and EFT Tapping on test anxiety in high school students. In this randomized controlled trial, 70 students with high levels of test anxiety were divided into two groups; one received instruction on how to do progressive muscle relaxation, and the other was taught EFT Tapping.[1]

The students were then left for two months to practice on their own at home. Before and after the study, the students were evaluated for the intensity of their test anxiety. Test anxiety scores decreased significantly for both groups after the intervention, and the EFT group showed a significantly greater decrease than the progressive muscle relaxation group. What’s more, both groups also had better test scores afterwards![1]

Another 2009 study was conducted on university students with moderate or severe test anxiety. The researchers compared the effects of EFT Tapping to CBT (cognitive behavioral therapy) and also to a hybrid of EFT and EMDR (eye movement desensitization and reprocessing).[2]

The results showed that all three treatment options led to significant reductions in test anxiety levels. But both the hybrid of EFT and EMDR and EFT alone proved to produce results faster than CBT. Participants experienced the same benefits in just two sessions of EFT as they did in five CBT sessions.[2]

And finally, a recent 2020 study explored the effects of EFT on nursing students in Turkey. The results showed that when the students practiced Tapping before a major exam, their anxiety levels went down significantly.[3]

If you are affected by test anxiety, try Tapping!

If you or someone you know struggles with fear, worry, stress, and self-doubt before tests and nothing has been helping, there is another way! 

As we learned above, Tapping has been proven to help reduce test anxiety. The science shows us that Tapping helps to calm down the brain and body, leaving us feeling more relaxed, calm, balanced, and at ease – exactly how we want to feel before an important test or exam.[4-5]

Easy, simple, and effective, Tapping is an ideal tool for transforming your experience with test taking so that it is no longer something you dread. 

And one of the great things about Tapping is that it can help to resolve issues really quickly, so you can experience the benefits after just a few minutes! You can give Tapping a try even in the minutes or hours leading up to an important test and feel the nerves and fears melt away almost immediately.

You can teach it to your kids, too

Maybe you’re not the one who struggles with this kind of anxiety, but it’s your child who gets extremely anxious before quizzes or exams at school. Seeing our children in distress can be so heartbreaking, especially when we don’t feel like we have effective tools to help them!

But don’t worry, if your child has test anxiety or experiences other types of school-related stress or anxiety, Tapping is here to help. The Tapping Solution has worked with a lot of kids in school settings over the years and we have seen amazing results.

Kids pick up this technique really quickly, and it is incredible to see how much calmer they are afterwards when they use Tapping to process and release overwhelming emotions. 

Read this blog post on the power of Tapping to support kids with stress relief for inspiration, and then check out these free resources from the Tapping Solution Foundation if you want to learn more!

Tapping resources for test anxiety support

If you want to support yourself in feeling calm, focused, and ready to take on the challenge of a test with the help of Tapping, we’ve got plenty of resources for you to lean on. 

You can learn how to Tap here, and learn all about the Tapping points here. 

And be sure to head over to our app, The Tapping Solution App, to check out these guided meditation topics that can do wonders for test anxiety:

Test Anxiety ReliefPre-Test PrepReleasing AnxietyInstant Boost of FocusHelp Me Stop WorryingReleasing Self-DoubtFrom Fear and Worry to PeaceBig Day Tomorrow Keeping You UpConfidence for Kids

Give it a try, and then let me know how it works for you! I’m excited to hear from you.

Until next time… Keep Tapping!

Nick Ortner

References

Sezgin N & Özcan B. The effect of Progressive Muscular Relaxation and Emotional Freedom Techniques on test anxiety in high school students: A randomized controlled trial. Energy Psychology: Theory, Research, and Treatment. 2009;1:23-29. Benor DJ, Ledger K, Toussaint L, Hett G, Zaccaro D. Pilot study of emotional freedom techniques, wholistic hybrid derived from eye movement desensitization and reprocessing and emotional freedom technique, and cognitive behavioral therapy for treatment of test anxiety in university students. Explore (NY). 2009;5(6):338-340.İnangil D, Vural PI, Doğan S, Körpe,G. Effectiveness of Music Therapy and Emotional Freedom Technique on Test Anxiety in Turkish Nursing Students: A Randomised Controlled Trial. European Journal of Integrative Medicine. 2020;33(3):101041.Church D, Yount G, Brooks AJ. The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. J Nerv Ment Dis. 2012;200(10):891-896.Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Related posts:It’s Measurable: Tapping Reduces the Body’s Stress HormonesThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break FreeStudy shows Tapping benefits psychological health AND cardiovascular, nervous, endocrine, and immune system function

Simple Exercise to Bring More Self-Love and Self-Compassion Into Your Day

Have you noticed that we tend to be hard on ourselves and talk harshly to ourselves? We criticize, judge, doubt, and disapprove. We are a lot less kind to ourselves than we are to others. Our self-talk can often lack kindness and self-compassion.

 So today, let’s follow this important advice from Brené Brown: “Talk to yourself like you would to someone you love.” 

Let’s take just a short moment to counterbalance the inner critic inside of us, and be a little bit more kind and compassionate towards ourselves. 

If you want to join in, you can try a little practice right now. 

Here’s all we are going to do: we are going to say something nice about ourselves. It doesn’t have to be complicated, and it doesn’t have to be deep. It can be something very simple – even just one adjective to describe something nice about you.

I invite you to take a deep breath in and out, and then take a moment to say a nice thing about yourself out loud, or in your mind. 

To make it easy, you can simply complete this sentence: “I am ______.” 

Here are some examples:

I am brave.I am kind. I am strong.I am creative.I am resourceful.I am flexible.I am a good listener. I am a quick learner.

How did that feel to offer yourself a kind word today?

It’s okay if that felt a little strange or a little unfamiliar! Sometimes we just aren’t used to talking to ourselves like we would talk to someone we love. But it is a habit we can build with practice.

I applaud you for giving yourself this gift of kindness today, and for practicing talking to yourself like someone you love. And I encourage you to repeat this simple exercise as often as you can! The more you practice, the more you’ll help build that muscle of self-compassion and help rewire your brain towards greater self-love. 

You can also use Tapping to support yourself on this journey toward self-compassion.

Head to the Tapping Solution App to find a whole collection of meditations that can help you learn to talk to yourself with more kindness, such as:

Releasing That Critical VoiceMicro Boost of Self-LoveHelp Me Stop “Shoulding” MyselfIncrease Self-Esteem Sleep ProgrammingYou Are Enough

 

Until next time…

Keep Tapping!

Nick Ortner

P.S. If you need some inspiration for how to complete the sentence: “I am ____,” all you’ve got to do is watch this adorable video from little 2-year-old Lily who models the perfect personal pep-talk full of so much self-love.

 

Related posts:Tapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break Free10 Reminders That All Is Well

New Paper Highlights the Power of EFT Tapping for Healing After Tragic Events (Featuring the Work of The Tapping Solution Foundation and More!)

Recently, a paper from Dr. David Feinstein was published in the journal Frontiers in Psychology. This new 2022 review article serves as a deep dive into how energy psychology and EFT Tapping can be used to effectively support disaster relief efforts.[1]

I am so honored to be able to share that our work with The Tapping Solution Foundation was highlighted in this incredible article. I’m proud to be featured alongside so many other powerful case studies and stories of Tapping promoting healing in communities affected by catastrophic events.

The Tapping Solution Foundation: our efforts to bring relief to those affected by stress and trauma 

We started The Tapping Solution Foundation with a mission to spread hope and healing through the power of Tapping. Our aim is to offer those who need support – people of all ages, living all around the world – an effective tool for self-care and relief from stress and trauma. 

Since the foundation’s start in 2012, we’ve worked on a variety of different projects, including working with war veterans, survivors of Rwandan Genocide, children with cancer, and children living in extreme poverty in Guatemala.

Our very first project, out of which The Tapping Solution Foundation was born, was to support the community of Newton, CT after the tragic Sandy Hook Elementary school shooting. It is this very project that was highlighted in Dr. David Feinstein’s new review article.

Research paper features our aid efforts following the Sandy Hook Elementary tragedy

The article, authored by Dr. David Feinstein and just published in April 2022, is titled “Uses of Energy Psychology Following Catastrophic Events.”[1] It is a powerful article covering the many ways in which tools like EFT Tapping can be applied to disaster relief efforts. 

The author introduces a large sample of real-life reports where energy psychology protocols were used following traumatic community tragedies – showing a pattern of very strong and very promising outcomes.

I’m so proud that included in these “Reports from the Field,” is our very own work in Newton, CT from back in 2012. Our project there was featured in this new journal article as evidence to support the power of Tapping to bring healing and relief to those affected by tragedy. 

You can read more about it in Dr. Feinstein’s paper, or on The Tapping Solution Foundation website, but I’ll also provide a quick summary below of the project:

Tapping for Newtown 

In December of 2012, the community of Newton, CT was struck by a heartbreaking tragedy: the Sandy Hook Elementary School shooting. That day, 28 lives were lost including 20 first-graders, their teacher, and their principal. 

In response to this devastating event, myself, my sister Jessica, and my brother Alex established The Tapping Solution Foundation. 

The day after the shooting, I contacted Dr. Lori Leyden, a colleague and trauma expert who had previous experience introducing Tapping and other disaster relief methods to communities impacted by traumatic events. Just days later, we had put in motion a plan to provide an immediate relief response and a long-term therapeutic and self-care initiative for those affected by the shooting. Since that day, we’ve been providing EFT Tapping trauma services and professional training for parents, children, educators, first responders, and health care providers in the surrounding area.

The results of this project were incredible, and we are still so grateful to have been able to play a role in contributing to the healing process in this community.

EFT Tapping has been used around the world in countless relief efforts

Our efforts in Newtown are just one example of many where Tapping has been shown to be an effective tool for facilitating healing after traumatic events. 

Feinstein’s article explains that energy psychology protocols have been used in more than 30 different countries around the world in the wake of both natural and man-made disasters (ranging from hurricanes to industrial accidents to mass shootings to the COVID-19 pandemic).[1]

Alongside our case study, the paper also features stories from refugee camps in Greece, communities affected by California wildfires, a Rwandan orphanage, New Orleans after Hurricane Katrina, combat veterans, the 2010 earthquake in Haiti, and more.[1] 

Tapping really can make a difference

Research published in over 100 scientific studies tells us that Tapping really works. And this healing technique is particularly well-suited for helping us process and recover from trauma. 

In his article, Feinstein explains that Tapping interventions following catastrophic events can offer four tiers of relief:

Immediate relief/stabilization,Reducing limbic arousal to trauma-based triggers,Overcoming complex psychological problems, andPromoting optimal functioning [1]

The paper concludes, “Reports from those providing these services as well as a limited number of empirical studies appear compelling, with the technique’s ability to quickly ease the neurological aftermath of trauma standing out as a major advantage.”[1]

A powerful quote by Eric Leskowitz, a psychiatrist at Harvard Medical School, speaks well to the power of introducing approaches like EFT Tapping after disastrous events:

“Based on my clinical experience and reading of the research literature, EFT is the treatment of choice for rapid intervention in traumatic situations like Newtown that trigger overwhelming emotions in individuals and groups. Its use can prevent the future development of full-blown PTSD by empowering people to develop control over their own nervous systems.”[1]

The need for disaster relief support continues to grow

In the paper, Feinstein also makes a note to emphasize the real need for effective interventions like Tapping to support those impacted by catastrophic events. Because unfortunately, these kinds of events continue to occur, and they do so at an alarmingly high rate.

The number of both natural disasters and human-made disasters appear to be growing exponentially with each passing year. To give you an idea, the frequency of natural disasters in the 2010’s was nearly double that of the previous decade.[2,3]

These kinds of heartbreaking events affect far too many people each and every year. That’s why these outreach efforts are so very important! The more we can support our fellow human beings who have faced unimaginable stress and trauma, the better. And the more we can find tools like Tapping that really work to facilitate the healing process? Even better!

If you want to learn more about our ongoing efforts to spread the power of Tapping for hope and healing worldwide, head on over to our The Tapping Solution Foundation website. There you’ll find free resources, more research on Tapping, and an opportunity to donate if you feel inspired to contribute.

Until next time, keep Tapping!

Nick Ortner

References

Feinstein, D. Uses of Energy Psychology Following Catastrophic Events. Frontiers in Psychology. 2022;12. doi: 10.3389/fpsyg.2022.856209.United Nations Office for the Coordination of Humanitarian Affairs [OCHA] (2020). The Human Cost of Disasters: An Overview of the Last 20 Years 2000-2019. New York: United Nations Office for the Coordination of Humanitarian Affairs.Coleman, L. Frequency of man-made disasters in the 20th century. J. Contingencies Crisis Manag. 2006;14:3–11. doi: 10.1111/j.1468-5973.2006.00476.xRelated posts:Research: Tapping Ranks as One of the Most Effective Treatments for PTSD in Young PeopleTapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal IdeationWhy It’s Important to Be Brave and Take Risks

How Does Tapping Work?

Tapping, often called EFT (Emotional Freedom Techniques), is a technique that has been used by more than 10 million people around the world to reduce stress and support healing. 

It is an easy technique to learn that simply involves using your fingertips to tap on a specific set of points on the body, while focusing on what is causing you distress or discomfort and speaking certain statements.

Tapping has been shown to be an extremely effective tool for people to find relief from daily stress, along with issues like anxiety, depression, insomnia, fears and phobias, chronic pain, and much more.

So how does EFT work? And why does Tapping work for such a wide range of different problems and conditions?

In this article, we’ll do a deep dive into the mechanisms behind this effective healing tool, so that you can better understand what Tapping does and how it can help. 

What is Tapping? 

First, let’s take a moment to understand the Tapping process, and what Tapping actually looks like in practice. 

The Tapping technique involves a few basic steps:

Identify an issue to work on. You focus on something that is bothering you, like a fear or anxiety, a physical ailment, a bad memory, or an unresolved problem. Rate the intensity of the issue on a scale from 0 to 10.Acknowledging whatever is bothering you and causing you distress, while accepting yourself fully. You create a setup statement to begin the process with, such as “Even though I have this [insert problem or emotion], I deeply and completely accept myself.”Follow the EFT Tapping sequence . You tap your fingertips on nine major Tapping points along the body’s meridians while maintaining your mental focus on the issue at hand. While you tap, you may say statements that help you to first focus on and acknowledge what you are feeling, then move towards letting go of the distress, resolving your difficult emotions, and turning towards the positive. As you tap, you might also do visualizations or bring to mind certain thoughts or memories.Rate the intensity of the issue again on a scale from 0 to 10 to assess if anything has changed for you.

Tapping is extremely simple and easy to learn. You can do it anywhere, at any time, whenever you need it!

How does Tapping work? 

Tapping combines the science and wisdom of two major healing modalities. It draws on the principles of both ancient Chinese acupressure and modern psychology. 

Let’s learn a little bit more about each of these and what they have to do with the question, “How does Tapping work?” 

Ancient Chinese acupressure

In traditional Chinese medicine practices like acupuncture and acupressure, it is believed that the body’s energy travels along certain pathways, which are known as meridians. 

Stimulation at certain points on these meridian pathways (known as acupuncture or acupressure points) is thought to improve flow of energy and bring balance back to the body. In traditional Chinese medicine, that is done by using needles or by applying physical pressure. 

The concept of meridians dates back thousands of years. And nowadays, scientific research is learning more and more about the role they may play in health and healing. Many researchers now believe that meridians are linked to the nervous system and may influence brain activity.[1-2]

Acupuncture and acupressure are both commonly used to treat a wide variety of concerns, and they have been documented to be quite effective for many conditions.

EFT Tapping is similar to acupressure, in that it uses physical touch to stimulate specific acupoints along the body’s meridians. These points are referred to as EFT Tapping points. In Tapping, you use your fingertips to gently tap on the points. 

Although there are different types of practices using a variety of alternative points, here at The Tapping Solution we usually use the standard set of nine Tapping points. The nine major Tapping points are:

Side of the hand (“karate chop”)EyebrowSide of the eyeUnder the eyeUnder the noseUnder the mouthCollarboneUnder the armTop of the headModern psychology

During Tapping, while you tap your fingertips on the EFT Tapping points, you maintain your mental focus on the issue at hand. You may also say certain statements, bring to mind certain memories, or visualize certain outcomes.

Much of the time, Tapping begins by focusing on the negative – the truth of how you feel right now. And as the Tapping exercise progresses, you begin to shift towards releasing the negative, resolving the difficult emotions, and turning toward the positive. 

The psychological aspect of Tapping draws on many different theories within modern psychology, including:

Cognitive behavioral therapyExposure therapyNeuro-linguistic programmingAnd much more

This psychological element of Tapping allows the technique to help us do things like release limiting beliefs that keep us stuck, challenge unhelpful thoughts, let go of memories or traumatic experiences, desensitize ourselves to things we might fear, and uncover and release unresolved emotional issues. 

Tapping works by calming down the brain’s fight-or-flight response

A key thing to understand about how Tapping works is that it helps to calm the nervous system.

Unfortunately, our nervous systems are activated and working in overdrive quite often. 

Maybe you receive critical feedback from your boss, are running late for picking up the kids from school, get bad news, or have to stand up in front of a large group of people to give a presentation. These are all examples of everyday situations that can be stressful. They trigger a part of your brain called the amygdala, and throw you into something called the stress response.

The amygdala is the part of your brain responsible for keeping you safe and protecting you from danger. It controls the stress response, also known as fight-or-flight, which is our natural reaction to a perceived threat. Now in our ancestor’s days, this was quite useful. It helped us to either fight or flee when faced with dangerous situations – like being chased by a tiger.

The problem is, in modern times we tend to have our amygdala in charge way more often than is really necessary. It can be triggered by routine, everyday situations.

So although there is no tiger in the woods chasing us, our brain and body reacts as if there is one – even if we might only be sitting in a traffic jam, getting close to a work deadline, taking a test, or public speaking, for example. While the amygdala is helpful if we are in a real life or death situation, it can actually be quite damaging if we are trying to feel calm and confident during a high-stakes presentation.

The power of Tapping is that it helps our brain to understand that we are not actually in any real danger… That it is safe to relax, and that it can deactivate that part of the brain and turn down that stress response.

By Tapping on the points while we think or speak about what is causing us stress, we send calming signals to the brain. This disrupts the pattern of chronic stress that we are so often trapped in, helping us to let go of the stress, overwhelm, anxiety, fear, frustration, or other difficult emotion and make room for more calm, balance, and ease as we navigate the situation moving forward.

Tapping is a way to reprogram the patterns that keep us stuck in fight-or-flight too often. It gives our brain a chance to rewire, allowing us to bring our lives back into balance without the stress response always leading the way.

There is actual evidence of this happening in the body. Studies show that Tapping lowers levels of the stress hormone cortisol. In one study, researchers found that after just one hour of Tapping, cortisol levels went down by 43%.[3]

Tapping can also lead to reductions in heart rate and blood pressure, too.[4] It has even been associated with deactivation of certain areas of the brain.[5]

Ultimately, it comes down to this: Tapping helps to rewire the brain to respond to stress and difficult situations in a healthier way.

The best of both worlds: Tapping is a true mind-body approach

What makes Tapping so unique, and what allows it to work so well, is that it acts on many different levels. It affects us from the inside out through a true mind-body approach. 

According to Dr. Dawson Church, who has been a pioneer in exciting Tapping research, “Acupoint tapping sends signals directly to the stress centers of the mid-brain, not mediated by the frontal lobes (the thinking part, active in talk therapy).” 

Because EFT simultaneously accesses stress on physical and emotional levels, he adds, “EFT gives you the best of both worlds, body and mind, like getting a massage during a psychotherapy session.”

Ultimately, this allows Tapping to be extremely effective in calming down the entire brain and body, putting you into a state of being where you can truly feel better, heal, and move forward with more balance and ease.

The power of Tapping as a mind-body healing tool has been used in a wide variety of situations for a wide variety of concerns and problems. For example, research has shown Tapping to be effective for test anxiety, PTSD in veterans, pain and distress in healthcare workers, food cravings, depression, and much, much more.[6]

There are over 100 studies published on Tapping at this point; it is an evidence-based approach that can really make a difference.[6]

Why does Tapping work for things like physical pain, illness, or insomnia?

There’s a big body of evidence showing how effective Tapping is for health conditions like chronic pain, headaches, and insomnia.[6]

But how does EFT work for these kinds of physical ailments?

It is all about the mind-body connection. We now know that our thoughts and emotions affect how we feel in our physical bodies. And vice versa; how we feel physically also affects how we feel mentally and emotionally. 

Because Tapping can help us let go of stress, anxiety, fear, frustration, and irritability, it can help us to release the distress we may be feeling due to a number of different health conditions.

Oftentimes that stress, anxiety, fear, frustration, and irritability can make the physical problem even worse. Through EFT Tapping, you can work to resolve negative emotions and beliefs that create a high-stress environment for your body. 

Tapping can help you work towards relaxing, calming down, and moving into a state of being that encourages healing within your body. 

Many physical conditions, especially chronic ones, are tied to unresolved emotional issues. When emotions are pent up in our bodies and are not expressed, they can manifest themselves as physical problems like pain, weight management issues, sleep disruptions, illness, and more. So in some cases, Tapping can also help you to actually get to the root of the problem, allowing you to finally find relief.

Please note: As always, if you are experiencing any physical or mental health concerns, consult with a doctor, therapist, or other qualified health practitioner. This information is not intended to be a substitute for professional medical advice.

How does Tapping work for you? Give it a try to find out

Now that we better understand the mechanisms and concepts behind Tapping to answer the question, “How does EFT work?” it is time to take things into your own hands. It is time to get Tapping!

After all, the only way to truly know how something will work for you, as an individual, is to actually do it!

I encourage you to head over to The Tapping Solution App, where you will find an entire library of guided Tapping meditations designed to walk you through the process so that you can get support for whatever it is that may be bothering you or causing you distress.

If you are new to the app, a perfect place to start is our “Intro to Tapping and the App” guided audio, which will help you learn how to Tap and get the hang of navigating the app.

Here are some great Tapping meditations you can find in the app that can help you with common problems like anxiety, stress, sleep issues, and pain. 

Releasing AnxietyI’m Stressed About the WorldSleep Support: Quiet My Racing MindInstant Boost of HealingRelease General PainMorning: The Power of TappingTurn Your Day Around: Afternoon ResetReleasing Evening Stress

Tapping really works and can be truly transformational. Are you ready to give it a try?

Until next time, this is Nick Ortner.

Keep Tapping!

References

Eigenschink M, Dearing L, Dablander TE, Maier J, Sitte HH. A critical examination of the main premises of Traditional Chinese Medicine. Wien Klin Wochenschr. 2020;132(9-10):260-273. Longhurst JC. Defining meridians: a modern basis of understanding. J Acupunct Meridian Stud. 2010;3(2):67-74. doi:10.1016/S2005-2901(10)60014-3Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691Stapleton P, Buchan C, Mitchell I, McGrath Y, Gorton P, Carter B. An Initial Investigation of Neural Changes in Overweight Adults with Food Cravings after Emotional Freedom Techniques. OBM Integrative and Complementary Medicine. 2019;4(1):14. doi:10.21926/obm.icm.1901010.“EFT Tapping Research.” EFT Universe. https://eftuniverse.com/research-stud... posts:The Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break FreeWhen I Forget to Tap…(Going Public!)Welcome, Baby Enzo!

EFT Tapping for Headache Relief: Study Finds Tapping Can Help Decrease Frequency AND Intensity

You know that feeling when your head starts to feel like it is in a vice… and there is a band of pressure forming around your head? Headaches like this are no fun to experience, and unfortunately they can be quite common!

If you get headaches from time to time when you are stressed, you are most likely experiencing what doctors call a tension headache. Tension headaches occur when the muscles in the neck and scalp become tense, leading to pain in the head, face, or neck.[1,2]

Now, tension headaches are incredibly common; as many in 2 in 3 adults experience them![1] But even though more people than not get tension headaches, it doesn’t mean that you have to live with the pain. Living with headaches should not be, and does not have to be, the status quo!

And you have far more options for relief at your disposal than just drinking some water, taking an over-the-counter pain medication, and lying down to wait it out. 

In fact, there are a lot of different tools that you can turn to to find relief, and alternative approaches are often some of the most effective! 

If you haven’t yet tried EFT Tapping for headache relief, it’s time to add this simple, easy, and effective tool to your headache support toolkit. Research suggests it can do wonders for decreasing both the frequency and intensity of your headaches.

Study shows Tapping can help to decrease the frequency and intensity of tension headaches

Practices like acupuncture, psychological interventions, and manual therapy have all been proven to be effective for tension-type headaches.[3,4] With Tapping drawing from many of the theories and concepts of these practices, it isn’t surprising to learn that Tapping also offers incredible benefits to those who suffer from tension headaches.

And that’s exactly what a study published in the journal Explore confirmed; Tapping can help to decrease both the severity and frequency of tension headaches.[5]

In the study, the researchers looked at a group of 35 people who all suffered from tension headaches. Half were taught EFT Tapping and instructed to use the Tapping method twice a day for two months. The other half were in a control group, and they did not use Tapping. Stress levels and headache episodes were monitored throughout the study.[5]

After two months, the data showed that the people in the EFT Tapping group reported less frequent AND less intense headache episodes. On top of that, they also reported lower stress levels. The control group did not show those same improvements.[5]

The findings from this study suggest that Tapping can be an extremely effective tool for managing tension headaches. 

So why is Tapping so helpful for headaches? Because it helps us to release stress, and stress is one of the top triggers for tension headaches.

The link between tension headaches and stress

Stress is strongly linked to tension headaches. In fact, stress is listed as one the of the top causes of this kind of headache.[1,2] Studies show that daily stress is related to both the development of headaches and to increases in headache pain intensity.[6]

Ultimately, tension headaches can be one of the many physical health effects of living under constant stress. They are one of the body’s ways of telling you that the stress in your life is taking a real toll. 

So, one of the best ways to better manage tension headaches and get relief from the pain is to release some of that stress that is wearing you and your body down.

And that is exactly what Tapping does best. EFT Tapping helps to send calming signals to the brain, giving it a chance to turn down the physiological stress response. Research shows that it does a really great job at that, and that it can actually help to reduce the effects of stress in the body. In fact, Tapping has been shown to decrease levels of the stress hormone cortisol by as much as 43%![7]

In the study mentioned earlier, the researchers found that a daily EFT Tapping practice helped the tension headache sufferers to reduce their stress levels. And after just two months of practice, their headache episodes occurred less often and were also less intense.[5] That reduction in stress is likely a large part of why the participants in this study were able to notice such positive changes in headache frequency and intensity after using the power of Tapping.

How to use Tapping for headache relief 

Tapping is a simple process that combines the principles of ancient Chinese acupressure and modern psychology. It is easy to learn, and adaptable to whatever you might be dealing with in your own life – including tension headaches and more.

In a basic Tapping sequence you’ll tap on specific points on the body that correspond to the body’s meridians, while speaking or thinking about what is bothering you (like your stress or your headaches). This process sends calming signals to the pain, allowing the stress to be released from your body.

If you are new to Tapping, a great resource to turn to is The Tapping Solution App. There you’ll gain access to a huge library of guided Tapping meditations that will walk you step-by-step through the process and provide support for a wide range of topic areas. 

To release general stress from your day, you might try some of our Tapping meditations like:

Nervous Tension & Stress ReleaseTurn Your Day Around: Morning Stress RelieverI’m Stressed About WorkReleasing Evening Stress

We also have some Tapping meditations created specifically for people with headaches, including: 

Release a HeadacheSupport Your Body: Headache ReliefSupport Your Healing: Headaches

I’ve seen so many people find significant relief from physical ailments like headaches after learning about the power of Tapping and putting it into practice in their own lives. And I can’t wait to hear about your experiences with Tapping for headache relief!

Wishing you healing and ease today and everyday.

 

Until next time, this is Nick Ortner. 

Keep Tapping!

References

“Tension-Type Headaches.” Cleveland Clinic. Updated February 4, 2021. https://my.clevelandclinic.org/health/diseases/8257-tension-type-headaches “Tension Headache.” MedlinePlus. Updated April 1, 2022. https://medlineplus.gov/ency/article/000797.htmTurkistani A, Shah A, Jose AM, et al. Effectiveness of Manual Therapy and Acupuncture in Tension-Type Headache: A Systematic Review. Cureus. 2021;13(8):e17601. Published 2021 Aug 31. doi:10.7759/cureus.17601Krøll LS, Callesen HE, Carlsen LN, et al. Manual joint mobilisation techniques, supervised physical activity, psychological treatment, acupuncture and patient education for patients with tension-type headache. A systematic review and meta-analysis [published correction appears in J Headache Pain. 2021 Oct 6;22(1):116]. J Headache Pain. 2021;22(1):96. Published 2021 Aug 21. doi:10.1186/s10194-021-01298-4Bougea AM, Spandideas N, Alexopoulos EC, Thomaides T, Chrousos GP, Darviri C. Effect of the emotional freedom technique on perceived stress, quality of life, and cortisol salivary levels in tension-type headache sufferers: a randomized controlled trial. Explore (NY). 2013;9(2):91-99. doi:10.1016/j.explore.2012.12.005Viero FT, Rodrigues P, Trevisan G. Cognitive or daily stress association with headache and pain induction in migraine and tension-type headache patients: a systematic review. Expert Rev Neurother. 2022;22(3):257-268. doi:10.1080/14737175.2022.2041414Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Related posts:It’s Measurable: Tapping Reduces the Body’s Stress HormonesThe Links Between Pain, Stress, and Emotions – And How You Can Help Yourself Break FreeAnxious About an Upcoming Surgery? Research Shows Tapping Can Help