If you’d have told me two years ago that I’d be tapping on parts of my body to ‘release energy’ and repeating funny phrases whilst I was doing it, I’d have probably laughed in your face. If you’d have then said I’d go on to use this technique with other people in coaching sessions (where they want to!), I’d have told you to shut the front door. Yet, here I am, doing both these things.
I first found out about Emotional Freedom Technique (EFT, also known as Tapping) not when the Daily Mail reported that Lily Allen used it to quit smoking but when I was beginning to understand more about the tools and techniques that would help me recover emotionally from my cancer experience. During it, I had all the traditional works (surgeries, chemo and other drugs) and also complementary support from acupuncture, massage and reflexology to help with sleep, stress and general wellbeing.
This is no miracle healing story, I wanted and needed all the conventional drugs I could get my hands on but also knew that my mind needed holistic support. When it was all over, even a few years later, I knew I had some thinking patterns that were stuck and weren’t helping me, and wanted to venture further than the traditional coaching and therapy type support I was finding.
So when I saw a friend’s EFT video, whilst it looked a little strange, I was open to trying and engaging with it. I was particularly drawn to the idea that it combines the physical and emotional aspects of our experiences, helping us to re-programme memories and thoughts that are destructive, by using both the body and words. I also liked how, once I’d learnt the technique, I could use it independently any time I liked, unlike other talking or body therapies like acupuncture.
Finding EFT videos online and then a practitioner, I realised it was something I responded to really well. It allowed me to focus on specific parts of a memory or thoughts that were troubling me, and to pick it apart gently without ‘flooding’ into the whole event. I loved it so much, and felt so much better – for me, lighter, brighter and calmer – that I went on to train in it and use it as a tool within my coaching practice with others.
What is EFT?
EFT is a form of non-needle acupuncture deriving from a Chinese medicine background of understanding the meridian energy points in the body. Tapping along these in particular sequences is said to bring about energy shifts, resulting in difficult memories or feelings being experienced differently e.g. a reduction in anxious thoughts or a change in an experience of pain. EFT can be done with a trained practitioner and also on your own once you’ve learnt the technique. The points you tap on are shown above:
The words spoken during the tapping are as important as the tapping itself. The set-up phrase leads the topic of what will be tapped on. There are two parts to this phrase. Part 1 is an acknowledgement of the issue you’re facing. It should be as specific as possible, so rather than ‘even though I have anxiety’ being more specific is preferable, such as ‘even though I have anxiety about going back to hospital’. Part 2 is the acceptance of this feeling. This isn’t trying to make you be OK with the feeling, nor is it to cause you guilt that you don’t already. Rather, it’s a way of giving yourself kindness in acknowledging you feel this way. This is usually ‘I deeply and completely accept myself’ or ‘I accept this anyway’ or even ‘I’m OK’ – whatever feels right at the time.
The set up phrase is completed three times whilst tapping on the karate chop point (see to the EFT diagram above), to focus the session. The full tapping sequence is then completed using key words from the set up phrase. You tap on the points at the speed and strength that feels comfortable. Before we start, we also rate the intensity of the identified issue on a scale of 1-10, with 10 being the most intense, to understand the level before starting tapping.
What’s the outcome?
Most people report feeling differently about their issue after a few rounds of tapping and talking. It may be that the feeling or emotion sits physically somewhere different in the body, or a pain they had before feels different, or is even gone.
If you’re working with a practitioner, they would continue to ask questions and further look at the detail of the issue, doing more rounds of tapping until the intensity has changed significantly.
This isn’t about a cure – I practice EFT and use it with others not claiming that it will cure an anxiety disorder, acne, arthritis or cancer (and I personally would run a mile if someone had these claims). This is about managing thoughts and feelings that we also experience in our body, in order to feel differently and hopefully better about them.
What’s the evidence it works?
Empirical evidence supporting EFT is available but thin on the ground, which isn’t surprising – as an alternative therapy there is little incentive to fund research to test its efficacy. But the way I see it, using EFT, along with other complementary therapies, is a personal choice. If you discover something you’re interested in and benefit from it in some way, I encourage you to go with that, rather than questioning it or having it questioned by others.
Why do we think it works?
Repetition – repeating out loud the issue that’s troubling you, especially with a practitioner, takes the pressure off of it being stuck in your head and equally starts to numb the intensity of it. It may be the first time you’ve acknowledged this is an issue and that can also bring relief.
Acceptance – In being honest with ourselves that we feel something we don’t like but we’re alright anyway it bring a strength to our thinking. - there’s an element of forgiveness and understanding that we don’t often allow ourselves.
Adjusting energy – tapping on the points in sequence does produce shifts. It will be different for each person and EFT may not be for some people but it does have funny, interesting, results. I usually laugh or yawn a lot when I do my own rounds and for me that’s a sign that something is moving around. I equally might feel quite teary for a day or so and whilst I don’t want to feel sad, I know it’s moving things in my mind that needed to be released and that’s super important for me.
There are many ways to use and interpret EFT, and likewise a range of practitioners. I trained with the EFT Centre in North London which offers good online resources for different areas of EFT use and you can also find great videos from practitioners like Brad Yates. I’ve also created a video specially for SamSpaces followers as well as a written tapping sequence below, both of which cover the topic of anxiety about returning to hospital (and are slightly different from each other)
So if your interest is peaked, try it out and see how it feels. Like it? Great, find more videos that resonate with you, or feel free to get in touch with me to find out more. A cancer experience is tough enough and we should take full advantage of all the support, during and after, that we can get…err tap!...our hands on.
Watch the unique SamSpaces EFT video here!
You can email me at email@example.com and find out more at coachingemily.com
Example EFT tapping sequence
This written sequence focuses specifically on the issue of anxiety about a scan. You can replace these words with others words that are pertinent to you at any time.
Rate the intensity of the anxiety about your scan on a scale of 0-10, with 0 being the least intense and 10 being the most. Remember this number for later.
Say the set up phrase whilst tapping on the karate chop point:
Even through I’m feeling anxious about going for my scan, I accept myself anyway
Even though I have anxiety about my scan, I accept I have it
Even though my anxiety about my scan is high, I deeply and completely accept myself anyway, and I’m OK
Tap on each of the following nine points with these phrases:
In between eyebrows point: “anxiety about my scan”
Side of the eye: “anxiety about scan”
Under eye/cheekbone – lots of anxiety about my scan
Under nose – feels high
Under bottom lip – thinking about this a lot
Sternum – distracted about my scan coming up
Under arm – don’t want to think about my scan but I am
Top of the head – anxiety about the scan
Repeat Step 3
Bring your hands to a rest and close your eyes. Take two deep breaths. Then rate the intensity of the anxiety again. Observe whether it has stayed the same, increased or decreased. If increased you may want to take further breaths and just tap around on the points without the words before checking the intensity level again. If it is the same or decreased, notice what words or thoughts came up for you in the last round and begin to use these words in a new set up phrase and tapping sequence. Continue until the number has reduced sufficiently for you. Close the session with further deep breaths.
Please note that in carrying out this technique on your own you are taking full responsibility for your own health. Thanks ☺
I’m Jaelithe Leigh-Brown and I set up www.mrsmojo.co.uk to teach busy, stressed out mums, what to eat so your body can thrive, how to exercise when you don’t have the time and how to be confident, so that you can look in the mirror and love what you see. I want to change the way women feel about themselves and how the health industry works. No more dieting, doing exercises that you hate, or looking in the mirror and seeing what you want to change. I am a Fitness Coach, Life Coach, Nutritional Advisor and published author with three kids aged 6 and under. I want my kids to grow up in a world full of healthy, happy and confident women so I offer tips, advice and online courses to help frazzled mums become fabulous through my website www.mrsmojo.co.uk.
In the last two years I’ve had a personal bereavement, a breast cancer scare, major damage to my knees - so much so that the consultant told me that I would end up in a wheelchair by the time I’m 45 - I’m 38 and this last year I’ve had pins and needles and numbness in my hands so bad that I struggled to hold a toothbrush and get my kids ready for school. The diagnosis appeared to be lupus, but fortunately I’ve just had it confirmed that I’ve got carpal tunnel syndrome.
Throughout this challenge I’ve learned a major lesson which has reshaped my life and my business. I’ve learned that I need to be kind to myself and love myself. As a coach I always taught this to women and I thought I was being kind to myself, but the constant high impact exercise and non-stop work ethic has certainly had a part in my ailments and feeling of overwhelm.
I’ve learned to listen to my body, to meditate every day, walk, cycle or do my yoga and to take time out to have fun. With this new attitude I have redesigned my online Fabulously Fit Bootcamp for women. Instead of being another health and fitness course, it now focuses on loving you.
As I listened to my body I realised I was still suffering from a car crash that I had had as a teenager. An old man had driven into the back of me, causing me to have whiplash. I’ve had a bad neck ever since and I’m sure that the symptoms in my knees and wrists are linked. My posture is always iffy and the noises my joints can make going up and downstairs are cringe-worthy.
My search for an alternative therapy while I was waiting for test results took me to our local beauty room where I asked about reflexology. I’d had this when I was pregnant with baby number one and had really enjoyed it. The therapist said to try Bowen therapy as she had suffered from muscle spasms for years, had three sessions of Bowen therapy and has never had a muscle spasm since. She warned me that it felt like nothing was happening during the session and that the day after her treatment she felt like she had been hit by a car.
I made an appointment with the Bowen therapist and was lucky to get a session within two days of calling.
So what is the Bowen Technique and how can it help you? It all started in Australia with a man called Tom Bowen who wanted to be a doctor. He developed Bowen therapy and by the sixties he was treating 13,000 patients a year. The theory is that the light pressure and rolling over your muscles and connective tissue sends a message to the brain which then starts to heal the parts of the body that need to be healed. It’s just like flicking on the switch that needs to be flicked for you to get better. The Bowen Technique can work well for most joint issues or sports injuries including frozen shoulder, backache, whiplash injuries, sciatica, knee and ankle pain and hamstring injuries. It can also work for those of you suffering from migraines, asthma, hay fever and arthritis. It even works for infant colic and for bed wetting in older kids as it can encourage the stimulation of the hormones needed to help stop bed wetting. Sessions cost from £30 depending on where you are and some GPs can refer you for treatment.
According to www.thebowentechnique.com cancer patients are able to have Bowen therapy. The website states ‘there are some ideas that you shouldn’t do lymphatic work with cancer patients, but this is not borne out by evidence or by the many lymphoedema nurses and physios working with cancer patients day in day out.’ Bowen therapy can treat issues that don’t relate to cancer such as sleeping problems, back ache, mental fatigue etc. The website suggests to ‘try not to focus on the cancer, but instead what the problem is that is being presented instead. “What’s the problem?” is always the question; “cancer” is never an answer which we can realistically progress to treatment from.’
My therapist, Kerry Cassells agrees that Bowen Therapy can be beneficial for anyone with cancer as it helps to reset/reboot the nervous system, encouraging it to switch off the fight/flight nervous system and switch on the relaxing part of the nervous system (parasympathetic nervous system). Some moves can also affect the lymphatic system too. She advises to seek medical guidance to determine whether or not it’s for you.
So, how was it for me?
The day before my treatment I met up with a friend who I hadn’t seen for a few months and we chatted about what was happening in our lives. I happened to mention that I was going to have Bowen therapy and my friend admitted that she had had it after her second pregnancy as her hips and back ached as she breastfed. She described it exactly as the therapist had and said that it felt like the Bowen therapist just flicked you and waited, then flicked you and waited. She too said that the next day she felt like she had been hit by a bus and after just three sessions her aches and pains had vanished.
I was really excited to try Bowen therapy and the therapist, Kerry chatted to me about my issues and then looked at how I stood, lay down and sat, as well as the movement I had in my neck and shoulders. Then I lay on a massage table and Kerry applied a light pressure and rolling movement to each of my main acupressure points. As she did this I felt like there was a hot water bottle all over my body. She said that some people feel nothing, others feel warmth and others feel an energy around them. She laughed as she said this because she is a registered nurse and is used to science and concrete evidence for everything she does, but says it’s as if she can see the energy around people. The warmth I felt was such an amazing feeling to feel.
When it came to working on my neck and shoulders my neck was so stiff, especially on the right hand side. Kerry described it as a metal coil. She had to work on it more than in the other areas and said my body was holding on to a lot of trauma. She discovered too that my pelvis was misaligned, which probably explains part of the trouble I’ve had with my knees which has passed onto my hips and she said that my left shoulder was lower than my right, which made my head and neck hold more tension in them. Again, this would have been from the car crash I had as a teenager.
I left feeling very chilled out and the warm feeling stayed with me for most of the day. I was advised to carry on with my exercise as normal, drink lots of water and not have any other treatments for seven days.
I slept quite well that night, but when I woke up the next day it felt like I had been in a car crash all over again. It was funny, as it was all in my left side, whereas after the first crash I had it was all in my right side. I couldn’t turn my neck or head fully and my lower back hurt like mad. This lasted for a day or two and gradually I felt fine again. After that first session my pins and needles and the numbness had improved.
My second session was exactly the same. I lay down and Kerry applied a small amount of pressure and flicking to the key acupressure points of my body. Again I felt a lovely warm sensation. The following day I ached all over again, but not as bad as the day after my first session. The aches and pains gradually disappeared over the next few days and the pins and needles were nowhere near as bad as they had been. In fact, they almost disappeared.
I did want to have a final session with Kerry, but my husband’s job took us away from Scotland to Yorkshire. Had I not have had the sessions, I believe that my symptoms would have been unmanageable. I had been packing and lifting boxes on a daily basis and the numbness had got so bad I couldn’t even hold the parcel tape and scissors, never mind lift anything heavy. Thanks to the Bowen Therapy I managed to get all the packing and heavy lifting done and I stayed calm throughout the move!
With all of this in mind I have stayed committed to being healthy, happy and confident. It has been tempting to drown my sorrows in chocolate and wine, but instead I’ve thought about this experience as my body’s way of telling me that it’s not happy. I’ve continued to give it the best food that I can and have continued with my exercise program that doesn’t punish my body. I’ve stayed happy by learning to live in the moment. I’ve talked about this for years, but have never set aside time to do it properly. I’m one of those people who work through their ‘to do’ list at full pelt and then settle down about half an hour before bed to do something for me. Yesterday I had lots of work to do, but I really wanted to snuggle up on the couch and watch a film with my three young kids. They normally just get half an hour of TV each day, so they jumped at the chance. We snuggled up and watched ‘Enchanted’ and it was bliss. Yes, my jobs are still there to do, but I feel so much happier and more fulfilled for the time I had with my kids. Finally, I feel more confident as I am learning to give up my need to control everything and am trusting that things will work out fine. That’s made me more confident with my business too - I will achieve my goals at the perfect time. I also believe that the right treatment will turn up at the right time for me and so far it has. My knees are much better, my posture is getting there and my pins and needles are being managed by wrist splints at night. This belief may sound a bit ‘far out’ there, but the option of worrying and living in fear is not going to do me, my body, my family, my friends or my business any good.
I hope that by sharing this experience I have helped you in your outlook. You can feel bogged down by what’s going on in your life or by what you have to do. For the week ahead really try to live in the moment and just chill out and do something that makes you feel happy. If you feel like not doing housework for one day to have coffee with a friend, then do it. None of us know what lies around the corner, so let’s make the most of today.
If you’re interested in finding out more about Bowen therapy then check out www.bowen-technique.co.uk
I’d also like to say a big thank you to Kerry who worked her magic on me. Check out her Facebook page kerrysbowenbodyworks or contact her on 07775982426.
“When you are going through hell, keep on going. Never never never give up.” Winston Churchill
About Jaelithe Leigh-Brown
My mission is to empower women to be...
·Motivated to be all that they can
·In love with the life they have
My goal for this year is to help frazzled mums who have a never-ending ‘to do’ list feel fabulous, so that you can be healthy, happy and confident, so that you can have quality ‘me time’, time with your kids and time with your partners. Get started with my FREE meal planner for busy mums. http://www.mrsmojo.co.uk/busymumsmealplanner
These are a collection of blogs written by other cancer patients, survivors, friends and family as well as wellbeing and health therapists who wanted to share their expertise to help inspire and encourage us with recovery and healing. Over the last thirteen years I have put a lot of time and focus into my own self care and I have explored many activities and products that I wanted to share, so I have written a few too! Enjoy xx