What is EFT Tapping, and Can It Calm the Anxious ADHD Brain?

The following is a personal essay, and not a medical recommendation endorsed by ADDitude. For more information about EFT tapping, speak with your physician.

Long before I was diagnosed with ADHD, I went to a therapist after a traumatic miscarriage for help with anxiety. I thought the session would be traditional in nature, but the therapist asked me to keep an open mind and introduced me to Emotional Freedom Technique (EFT or tapping). At the end of that first, highly emotional session, I felt calmer, lighter and had a huge shift in perspective.

I’ve been tapping for several years now, using it to manage my stressors and challenges related to my ADHD. As a wellbeing coach who works with many people with ADHD, I practice tapping with all of my clients (along with breathwork) for a host of issues including imposter syndrome, setting boundaries, food cravings, anxiety, low self-worth, limiting self-beliefs, and much more. I also recommend EFT for active meditation, which is perfect for those of us with ADHD who find it stressful to keep still, or soothing to fidget.

What is EFT Tapping?

EFT is a technique that draws on acupressure and psychotherapy principles to treat stress and emotional issues. It involves finger tapping across key points of the body with the aim of reducing emotional distress and increasing positive emotions.

Tapping is done on specified meridian points – nine of the many identified, ancient acupressure points on the face, body, and hands – that help relax our sympathetic nervous system, or our fight or flight mode, and bring us to a calmer state. The tapping also can be done while talking through or focusing on a specific problem, worry, or emotion.

Does EFT Tapping Really Work?

EFT was first introduced in the 1990s, and is considered an alternative therapy. Research on this modality is limited, and conducting double-blind studies, which prevent placebo effect, can prove challenging. Still, many studies link EFT to positive outcomes. A recent systematic review of 56 randomized controlled trials (RCTs) and meta-analyses, published in Frontiers in Psychology, found EFT to be effective in improving psychological conditions such as anxiety, depression, and PTSD, physiological issues such as pain, insomnia, and autoimmune conditions, professional performance, and biological markers of stress.¹ A small 2020 study found EFT improved anxiety symptoms as well as decreased cortisol levels compared to controls,²  replicating an earlier study that found that EFT can reduce biological markers of stress.³ A 2016 meta-analysis, additionally, found that EFT treatment is associated with a decrease in anxiety, even when accounting for effect sizes.⁴

[Read: Slow Down and Live Stress-Free]

While the body of research on this therapy is still growing, EFT has been effectively administered in counseling sessions for many populations, including war veterans, college students, health care workers, athletes, and survivors of natural disasters.⁵ In my own work, I’ve seen EFT’s effectiveness in addressing emotional dysregulation, overthinking, anxiety, and other issues that often accompany ADHD.

How I Use EFT Tapping

I believe I was unknowingly attracted to tapping all those years ago because it is perfect for ADHD brains, who seek quick results, which a few rounds of tapping can provide. I have my clients tap on meridian points while repeating statements, which works to reduce the intensity of the problem at hand, allowing for more clarity and a shift in perspective. This approach is also helpful in getting clients to acknowledge and accept difficult feelings rather than suppress them.

[Read: How to Practice Mindfulness with ADHD]

It’s common for random, distant thoughts or memories to pop in while we’re tapping. I believe this is our inner wisdom trying to find its way to the surface (something our overactive, ruminating minds can stifle) to empower us with advice we probably already know.

Very often, a side effect of tapping is feeling sleepy or a bit “zoned out.” Yawning and crying are also very common, which can signify the release of suppressed emotions. I find the release of emotions contributes to an energetic boost and inner calm.

Outside of my work with clients, I use tapping myself for many different issues. At the age of 40, I recognize that anxiety, worry, and fear have taken up huge parts of my life. Before I learned how to deal, stressful situations would leave me feeling mentally drained. Knowing that your nervous system can be thrown off by the slightest negative comment or action means you’re on high alert most days – an exhausting ordeal.

Now that I have tapping and breathwork in my toolkit, I find that my equilibrium is easier to manage, and I feel more balanced than any time in my life. If I’ve not used tapping for a few days, I notice that I’m more likely to overreact or begin to feel like my racing, restless thoughts are becoming prominent.

Most mornings (when family life doesn’t take over), I’ll do a few minutes of tapping and intentional breathing before I get out of bed. I consider it a preventative method to reset my emotional baseline and ensure I’m starting my day with a positive mindset, calm mind, and tension-free body. Not only does the tapping rebalance my inner restlessness, but it also helps me see where I’m holding stress and tension in my body.

On my more frantic days, when I’ve not had minute to stop, I tap when I’m in the shower, when I’m walking, or stuck in traffic. It’s safe to say it’s my most used wellbeing tool.

Tapping has also become a go-to parenting tool with my youngest daughter, who can be prone to anxiety, sensitivity, and extreme emotional reactivity. We’ve used tapping to help with nightmares or certain worries she’s developed. We also use it as a nighttime calming ritual to help her relax. She really enjoys when we tap together, and we often have a giggle while doing it. I see the change in her behavior within minutes. She’s even admitted to me that she now uses it by herself to self-regulate her emotions or to fall asleep. At her young age, she too recognizes how powerful tapping can be.

One of my goals as a wellbeing coach for women with ADHD is to raise awareness about EFT tapping so my clients and others can use this incredibly empowering tool to manage their emotional wellbeing.

EFT Tapping: Next Steps

• Free Download: How to Rein In Intense ADHD Emotions
• Read: How to Banish Negative Thoughts & Feelings
• Read: Restart Your Brain: ADHD-Friendly Tools for Handling Emotional Stress

The opinions expressed in ADDitude Guest Blogs are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of ADDitude. Blogs are not reviewed by an ADDitude physician or any member of the ADDitude editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. ADDitude does not endorse any specific product, service or treatment.

Do not consider ADDitude Blogs as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on ADDitude. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. ADDitude understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.

---

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

View Article Sources

Save

• Facebook
• Twitter
• Instagram
• Pinterest