Category: General

Have you ever wondered why, despite taking your thyroid medication, you still feel tired, sluggish, or just not yourself? If you’re one of the millions living with hypothyroidism, you know the frustration of chasing normal lab results while your symptoms linger. But what if there was a way to go beyond just “managing” your thyroid – and actually help your body heal? Welcome to the world of functional medicine, where the focus is on root causes, not just quick fixes. Let’s explore how a Hormone Reset functional medicine approach could help you reclaim your energy, balance, and joy.

What Is Hypothyroidism and Why Does It Matter?

Hypothyroidism, or an underactive thyroid, means your thyroid gland isn’t producing enough hormones to keep your metabolism and body functions running smoothly. This can cause fatigue, weight gain, brain fog, hair thinning, cold intolerance, and more. Conventional medicine typically treats hypothyroidism with hormone replacement therapy, but many patients find this approach doesn’t fully resolve their symptoms or address the root causes.

Why Functional Medicine Offers a New Hope

Functional medicine treats the body as an interconnected system rather than isolated symptoms. It aims to identify and correct the underlying causes of hypothyroidism, such as autoimmune dysfunction, nutrient deficiencies, chronic inflammation, gut imbalances, and environmental toxins. This personalized, holistic approach can often help restore thyroid function and improve quality of life.

The Hormone Reset Functional Medicine Approach to Hypothyroidism

At Hormone Reset, the functional medicine approach is designed to harmonize and revitalize your entire hormonal system, not just the thyroid. Here’s how it works:

1. Comprehensive Assessment and Advanced Testing

• Complete Thyroid Panel: Beyond standard TSH tests, Hormone Reset evaluates free T3, free T4, reverse T3, and thyroid antibodies (TPO and thyroglobulin) to get a full picture of thyroid health and autoimmune activity.
  
• Root Cause Identification: Testing includes nutrient levels (selenium, zinc, vitamin D), gut health markers, inflammation, and toxin exposure to pinpoint hidden triggers of thyroid dysfunction.
  

2. Personalized Anti-Inflammatory Nutrition

• Removing inflammatory foods like gluten, dairy, and processed sugars reduces immune activation and supports thyroid healing.
  
• Emphasizing nutrient-dense, whole foods rich in thyroid-supporting vitamins and minerals fuels your metabolism and hormone production.
  

3. Targeted Nutritional and Herbal Support

• Supplements such as magnesium, omega-3 fatty acids, selenium, and adaptogenic herbs help reduce inflammation, improve thyroid hormone conversion, and balance stress hormones.
  
• Careful iodine management ensures optimal thyroid hormone synthesis without overloading the gland.
  

4. Detoxification and Lifestyle Optimization

• Identifying and reducing exposure to environmental toxins that disrupt thyroid function.
  
• Supporting liver health with specific foods and herbs to enhance detox pathways.
  
• Stress reduction techniques, including mindfulness and sleep optimization, to balance adrenal and thyroid function.
  

5. Ongoing Support and Education

• Hormone Reset provides continuous guidance, empowering you to become an active participant in your healing journey.
  
• Customized plans evolve with your progress to ensure lasting results.
  

How Functional Medicine Differs from Conventional Treatment

Can Hypothyroidism Be Reversed?

While some thyroid damage may be permanent, many cases of hypothyroidism, especially autoimmune Hashimoto’s, can be significantly improved or even reversed by addressing the root causes. Functional medicine’s holistic approach often leads to:

• Reduced thyroid antibody levels
  
• Improved thyroid hormone production and conversion
  
• Enhanced energy, mood, and metabolism
  
• Decreased dependence on medication (under medical supervision)
  

Additional Functional Medicine Strategies for Thyroid Health

Supporting Thyroid Hormone Conversion

• Chronic stress and inflammation can impair conversion of T4 to active T3 hormone.
  
• Functional medicine supports this process through stress management, anti-inflammatory nutrition, and supplements like magnesium and zinc.
  

Gut Health and Thyroid Function

• A healthy gut lining prevents autoimmune triggers and improves nutrient absorption.
  
• Probiotics, digestive enzymes, and gut-healing foods are key components of the Hormone Reset protocol.
  

Managing Autoimmune Triggers

• Identifying food sensitivities and environmental factors that provoke immune attacks on the thyroid.
  
• Using natural anti-inflammatory agents and lifestyle changes to calm the immune system.
  

Real-Life Impact: What Patients Experience

Patients following the Hormone Reset functional medicine approach often report:

• More stable energy throughout the day
  
• Clearer thinking and better mental focus
  
• Weight loss and improved digestion
  
• Healthier hair and skin
  
• Greater emotional balance and reduced anxiety
  

Imagine Life with a Thriving Thyroid

Hypothyroidism doesn’t have to define your life. With the Hormone Reset functional medicine approach, you can move beyond symptom management to true healing by uncovering and addressing the root causes of your thyroid imbalance. This personalized, compassionate method supports your whole body, empowering you to reclaim your vitality and well-being.

Bananas—bright, portable, and delicious—are a favourite fruit for millions. But if you have diabetes, you’ve likely heard conflicting advice: some say bananas are too sugary, others insist they’re packed with nutrients your body needs. So, what’s the real story? Can you enjoy bananas without worrying about your blood sugar? In this blog, we’ll peel back the myths and reveal the facts, exploring how bananas truly affect diabetes. Plus, you’ll discover how the Hormone Reset Functional Medicine Approach can help you make informed, confident choices—so you can enjoy food and life without fear.

Understanding Diabetes

Diabetes is a chronic condition where your body either doesn’t produce enough insulin or can’t use it effectively. Insulin is the hormone that helps move sugar from your blood into your cells for energy. When this process breaks down, blood sugar levels rise, leading to symptoms like fatigue, frequent urination, and increased thirst. Over time, unmanaged 

diabetes can damage your heart, kidneys, nerves, and eyes. Managing diabetes is about more than just food—it’s about balancing nutrition, exercise, stress, sleep, and medication to keep your blood sugar in a healthy range.

Bananas: Nutrition Profile and Health Benefits

Bananas are packed with nutrients that support overall health, including potassium (which helps control blood pressure), vitamin B6 (for brain health and metabolism), vitamin C (an antioxidant), magnesium, and dietary fiber. A medium banana contains about 3 grams of fiber, which slows digestion and helps prevent rapid blood sugar spikes. Bananas also contain antioxidants like dopamine and catechin, which help fight inflammation and protect your cells from damage. The resistant starch in less ripe bananas acts as a prebiotic, feeding good gut bacteria and supporting digestive health.

Myths About Bananas and Diabetes

Myth 1: Bananas are too sugary for diabetics.
Bananas do contain natural sugars, but they also offer fiber and nutrients that help modulate blood sugar impact. The sugar in bananas is not the same as added sugars found in processed foods.

• Myth 2: All bananas have the same effect on blood sugar.
  The effect of a banana on blood sugar depends on its ripeness, size, and what you eat it with. Green bananas have more resistant starch and less sugar, while ripe bananas are sweeter and can raise blood sugar faster.
  

Myth 3: Diabetics should avoid bananas completely.
There’s no need to banish bananas from your diet. Most people with diabetes can enjoy bananas in moderation, especially when paired with protein or healthy fats to slow sugar absorption.

Facts: How Bananas Affect Blood Sugar

Bananas are a source of carbohydrates, which are broken down into glucose and absorbed into the bloodstream. However, the fiber and resistant starch in bananas slow this process, leading to a more gradual rise in blood sugar compared to highly processed snacks. The glycemic index (GI) of bananas varies with ripeness—less ripe bananas have a lower GI, while fully ripe bananas have a higher GI. Pairing bananas with protein (like nut butter or yogurt) or healthy fats can further slow down the sugar absorption, helping to prevent spikes and crashes in blood glucose.

Glycemic Index and Glycemic Load: What Do They Mean for Bananas?

• The glycemic index (GI) measures how quickly a food raises blood sugar.
• Green bananas have a GI of 31–48 (low).
• Ripe bananas have a GI of 51–62 (medium).
• Glycemic load (GL) considers both the GI and carbohydrate content in a serving.
• GL provides a more practical measure for real-world eating.
• A small banana has a moderate GL.
• Small bananas can fit into a balanced diet for most diabetics when eaten in moderation and as part of a meal.

Banana Ripeness: Why It Matters for Diabetics

As bananas ripen, their starches convert into sugars, making them taste sweeter and increasing their GI. Green or slightly yellow bananas are higher in resistant starch and fiber, which slow down sugar absorption and help keep blood sugar stable. Ripe bananas, while still nutritious, are digested faster and can raise blood sugar more quickly. For people with diabetes, choosing less ripe bananas and combining them with other foods can help maintain better glycemic control.

Portion Control: How Much Banana is Safe?

Portion size is crucial for managing blood sugar. A small or medium banana (about 100–120 grams) is generally considered a safe portion for most people with diabetes. Eating larger bananas or multiple servings at once can lead to higher blood sugar spikes. It’s also important to pay attention to your body’s response—monitor your blood sugar before and after eating bananas to see how you react, and adjust your portion size accordingly.

Smart Ways to Eat Bananas with Diabetes

• Pair with protein or healthy fats: Eating bananas with foods like nuts, seeds, or yogurt slows digestion and sugar absorption.
  
• Add to balanced meals: Sliced bananas in oatmeal or smoothies can provide sustained energy without causing sugar spikes.
  
• Avoid on an empty stomach: Eating bananas alone can cause a quicker rise in blood sugar; always pair with other foods for balance.
  
• Spread fruit intake: Don’t consume all your fruit servings at once—spreading them throughout the day helps keep blood sugar stable.
  
• Monitor your response: Keep a food diary and check your blood sugar to learn how bananas affect you personally. A CGM can also help in understanding how the body responds to bananas and different foods.
  

Bananas vs. Other Fruits: A Comparison

Bananas are comparable to other fruits in terms of sugar and fiber, but their potassium content is especially beneficial for heart health—a major concern for people with diabetes.

The Role of Fiber and Resistant Starch in Bananas

Fiber and resistant starch are key components that make bananas a smart choice for diabetes management. Fiber slows the absorption of sugar, preventing rapid spikes in blood glucose. Resistant starch, found in higher amounts in green bananas, acts like soluble fiber and feeds beneficial gut bacteria. This not only helps with blood sugar control but also supports gut and immune system health, which is increasingly recognized as important for metabolic and hormonal balance.

Bananas and Gut Health: The Prebiotic Effect

Bananas, especially when less ripe, are a natural prebiotic—meaning they feed the beneficial bacteria in your gut. A healthy gut microbiome is linked to improved insulin sensitivity, reduced inflammation, and better hormone regulation. By supporting gut health, bananas can indirectly help with blood sugar management and overall metabolic wellness.

The Hormone Reset Functional Medicine Approach: Root Cause Healing

Hormone Reset’s Functional Medicine Approach is about more than just blood sugar numbers—it’s about restoring balance to your entire body. Here’s how Hormone Reset stands apart:

• Comprehensive Health Evaluation: Your journey begins with a detailed health history and targeted lab tests to uncover hidden imbalances, including hormonal, metabolic, and gut health factors.
  
• Root Cause Analysis: Instead of just managing symptoms, Hormone Reset identifies the underlying causes of your diabetes, such as chronic inflammation, stress, poor gut health, or hormonal imbalances.
  
• Personalized Nutrition: You’ll receive a custom nutrition plan tailored to your unique needs, including guidance on how to safely enjoy foods like bananas. This plan takes into account your lifestyle, preferences, and metabolic health.
  
• Ongoing Support: Access to experienced clinicians and a supportive community ensures you have guidance and motivation every step of the way.
  
• Mind-Body Wellness: The program includes stress management techniques, meditation, and a guided detox to support your body’s natural healing abilities.
  
• Physical Activity Guidance: Expert advice on exercise and yoga helps you integrate movement strategies that work with your nutrition plan for optimal results.
  
• Empowerment and Education: Hormone Reset empowers you to understand your body’s signals, make informed choices, and sustain healthy habits for life.
  

By addressing the root causes of metabolic imbalance, Hormone Reset helps you achieve lasting improvements in blood sugar control, energy, and overall well-being. Bananas—and many other foods—can be part of your journey to vibrant health, not just something to fear or avoid.

Bananas, Balance, and the Power of Hormone Reset

Bananas don’t have to be the enemy for people with diabetes. With the right knowledge—understanding ripeness, portion control, and smart food pairing—you can enjoy bananas as part of a balanced, nourishing diet. The Hormone Reset approach goes beyond simple “yes” or “no” answers, empowering you to address the root causes of blood sugar imbalances and build a lifestyle that supports your long-term health. By focusing on your unique needs and fostering true metabolic harmony, you can savour the foods you love and live vibrantly—even with diabetes.

What Is Burnout Syndrome?

Ever feel like you’re running on empty, no matter how much you rest? You might be experiencing burnout—an increasingly common condition in today’s high-stress world. Burnout syndrome is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It is often linked to workplace pressures but can also arise from caregiving, academic demands, or even personal responsibilities. Common symptoms include

• Chronic fatigue
• Detachment or cynicism
• Reduced performance
• A sense of helplessness or hopelessness

Burnout is more than just feeling “worn out”. It is a recognised phenomenon, with the World Health Organisation classifying it as an “occupational phenomenon” in its International Classification of Diseases (ICD-11).

Top Causes of Burnout: A Functional Medicine Perspective

Burnout results from an imbalance between demands and resources. Key contributors include:

1. Work-Related Pressures: Overload, tight deadlines, lack of autonomy
   
2. Internal Drivers: Perfectionism, people-pleasing tendencies
   
3. Lifestyle Stressors: Poor sleep, inadequate nutrition, no downtime
   
4. Environmental Stressors: Constant notifications on devices, lack of social support
   
5. Unresolved Emotional Burdens: Trauma, financial worries, caregiving
   

Why Is This Happening More Often?

Modern lifestyles tend to glorify productivity at the expense of well-being. The rise of “hustle culture”, digital dependency, economic uncertainty, and blurred work-life boundaries have all made chronic stress the norm.

The COVID-19 pandemic amplified these stressors, especially with the shift to remote work and 24/7 connectivity, leaving little time or space to recharge.

Who Is Affected and When?

Burnout can affect anyone, but it tends to peak during life stages marked by high responsibility and change.

• Young Adults (20–35 years): Facing career pressures, academic burdens, or caregiving responsibilities.
• Middle-Aged Adults (35–50 years): Juggling work, family, and personal aspirations.
• Older adults (50+ years): handling work transitions, caregiving for aging parents, or health issues.

Parameters to Measure Burnout’s Impact

Burnout can be assessed through various frameworks:

1. Maslach Burnout Inventory (MBI): Measures emotional exhaustion, depersonalisation, and reduced personal achievement.
2. Physical Symptoms: Fatigue, insomnia, headaches, or frequent illnesses.
3. Mental Health Indicators: Depression, anxiety, or lack of motivation.
4. Workplace Metrics: Conflict with coworkers, absenteeism, or a decline in productivity.
5. Quality of Life: Impaired relationships, reduced enjoyment in activities, or social withdrawal.

Also Read: Environmental Triggers Influence Autoimmune Conditions

Overcoming Burnout with a Functional Medicine Approach

Unlike conventional approaches that focus on managing symptoms, functional medicine approach looks deeper, addressing the interconnected lifestyle, hormonal, and emotional patterns contributing to burnout.

Key interventions include:

1. Nutritional Optimization:
   • Incorporate anti-inflammatory foods, such as leafy greens, nuts, seeds, and fatty fish.
   • Focus on nutrients like magnesium (nuts, dark chocolate), omega-3s (salmon, flaxseeds), and B vitamins (whole grains, eggs) to support nervous system health.
   • Avoid processed foods, caffeine, and sugar, which can exacerbate stress responses.
2. Stress Management:
   • Practice mindfulness meditation or deep breathing exercises daily.
   • Engage in restorative activities like yoga or tai chi.
3. Sleep Hygiene:
   • Establish a consistent bedtime routine, avoiding screens before sleep.
   • Use magnesium glycinate or herbal teas (like chamomile or valerian) for better sleep quality.
4. Physical Activity:
   • Incorporate moderate exercise, such as walking or swimming, to release endorphins and reduce stress.
   • Avoid overtraining, which can lead to further exhaustion.
5. Hormonal Balance:
   • Address adrenal fatigue through adaptogens like ashwagandha or rhodiola.
   • Monitor thyroid and cortisol levels with professional testing.
6. Mental Health Support:
   • Seek therapy or counseling to address emotional triggers.
   • Join support groups to foster connection and understanding.

Lifestyle Modifications to Prevent Burnout

1. Set Boundaries: Clearly define work and personal life. Practice saying “no” to avoid overcommitment.
2. Prioritize Self-Care: Dedicate time to hobbies, relaxation, and personal interests.
3. Build Resilience: Develop a gratitude practice or journaling routine to shift focus to positive experiences.
4. Reconnect with Purpose: Reflect on life goals and align daily activities with your values.
5. Community Engagement: Foster relationships with friends, family, or support groups to create a sense of belonging.

Conclusion

You don’t have to wait until you hit a breaking point. Start small—prioritize rest, nourish your body, and explore what balance looks like for you. Healing from burnout is possible, and you deserve to feel whole again. You don’t have to go it alone. Reach out for support and begin your journey back to balance

Ready to take the first step in healing from burnout? A personalised functional medicine plan can help you get there.

Visit our website to learn more about what functional medicine is and how it can help. Book a call with us today.

References:

1. World Health Organisation. Burn-out an “occupational phenomenon”: International Classification of Diseases (ICD-11).
   https://www.who.int/mental_health/evidence/burn-out/en/
   
2. Maslach, C., & Leiter, M.P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111. https://doi.org/10.1002/wps.20311

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Tinnitus, often characterized as the perception of sound without any external acoustic stimuli, is a prevalent condition that can significantly impact an individual’s quality of life. While brief episodes of tinnitus are common, its chronic manifestation can lead to poor sleep, psychological distress, and diminished overall well-being.

The complex pathophysiology of tinnitus remains inadequately elucidated within conventional medical frameworks. However, by adopting a functional medicine perspective, we can begin to uncover potential underlying factors contributing to this condition, often involving oxidative damage. This article explores various common contributors to tinnitus and highlights evidence-based strategies for its management.

Understanding the Underlying Factors of Tinnitus

1. Inflammation and Oxidative Damage: Invariably, inflammation and oxidative damage are implicated in the deterioration of the delicate inner ear structures. These two conditions are recurring elements in the context of chronic ailments and necessitate a deeper investigation to identify and address their root causes.

2. Noise-Induced Hearing Loss: Exposure to excessively loud sounds, such as attending concerts or prolonged use of headphones at high volumes, can result in inner ear damage leading to tinnitus.

3. Structural Issues: Anatomical problems within the ear or surrounding regions, including temporomandibular joint (TMJ) disorders and cervical spine issues, may exert pressure on the inner ear, potentially causing tinnitus.

4. Chronic Ear or Sinus Infections: Often overlooked, ear or sinus infections and associated congestion can be a common, easily treatable cause of tinnitus.

5. Infections: Viral infections, notably the impact of viral overload, can provoke inner ear inflammation and subsequent damage, contributing to tinnitus. Recent research has also indicated a connection between COVID-19 infections and exacerbation of pre-existing tinnitus in a substantial proportion of cases.

6. Mold Toxicity: Mold toxins, recognized for their potent inflammatory properties, can damage nerves in the inner ear and give rise to tinnitus, an often underestimated etiological factor in various chronic health conditions.

7. Osteosclerosis: Elderly individuals and those with certain chronic ailments may experience stiffening of the bones in the middle ear, which can be linked to tinnitus.

8. Age-Related Hearing Loss: Neuronal degeneration, vascular changes, medication usage, and chronic stress can all contribute to hearing impairment and, consequently, tinnitus in the aging population.

9. Meniere’s Disease: This condition can lead to fluid accumulation within the inner ear, causing pressure and structural damage, often accompanied by tinnitus, along with symptoms like vertigo, nausea, vomiting, dizziness, and hearing loss.

10. Prescription Medications: Prolonged use of specific drugs, including Aminoglycoside Antibiotics, loop diuretics, NSAIDs, and chemotherapy medications, can result in tinnitus as an adverse effect.

11. Psychological Factors: Anxiety and depression can influence the development of tinnitus through various pathways, highlighting the intricate interplay between mental health and auditory perception.

12. Blood Vessel Disorders: Conditions such as high blood pressure and atherosclerosis, which impede proper blood supply to the inner ear, can also contribute to the onset of tinnitus.

Oxidative Damage and Hearing Loss

Emerging evidence suggests that oxidative damage to delicate auditory tissues may underlie the hearing loss associated with tinnitus. This damage can lead to specific alterations in the brain’s processing of sound, prompting some researchers to speculate that tinnitus may be the brain’s way of compensating for missing sound frequencies.

Given the prevalent presence of oxidative stress in tinnitus cases, interventions aimed at enhancing antioxidant function through dietary modifications and targeted supplements have yielded favorable outcomes.

Dietary Strategies for Managing Tinnitus

To mitigate oxidative stress, transitioning to a low-glycemic, anti-inflammatory diet is advisable. Increasing the consumption of colorful vegetables, herbs, spices, berries, and wild fish, or supplementing with algae or fish oil to ensure sufficient omega-3 essential fat intake, can be beneficial.

Supplements for Tinnitus Management

Several supplements have demonstrated potential in tinnitus management:

1. Zinc: Supplementation with zinc may be beneficial, particularly for individuals with low zinc levels and those experiencing noise-induced hearing loss-associated tinnitus.

2. Coenzyme Q10 (CoQ10): CoQ10, an essential antioxidant involved in mitochondrial energy generation, has shown promise in reducing tinnitus symptoms when supplemented.

3. Taurine: Taurine plays a role in hearing, and animal studies have indicated its potential to reverse tinnitus when administered as a supplement.

4. Vitamin B12: Individuals with tinnitus often exhibit low vitamin B12 levels, and supplementation has demonstrated benefits. B12 deficiency can contribute to neuropathic degeneration in the inner ear, potentially exacerbating tinnitus.

5. Ginkgo Biloba: Studies have reported positive outcomes with ginkgo biloba supplementation for tinnitus management. This herb possesses antioxidant and neuroprotective properties and enhances circulation.

6. Melatonin: Research suggests that melatonin, with its anti-inflammatory, antioxidant, and neuroprotective properties, may protect nerve cells and mitigate auditory system damage.

7. Other Supplements: Supporting optimal glutathione synthesis, B2/B9/B12 vitamins for methylation, B6 for transsulfuration, and supplements such as glycine and NAC can also help reduce oxidative stress.

Complementary Therapies

Complementary therapies like yoga and acupuncture may provide additional relief for tinnitus. Addressing underlying anatomical issues, such as TMJ dysfunction or dental grinding, should also be considered in a comprehensive approach to managing tinnitus.

In conclusion, tinnitus is a multifaceted condition with various contributing factors. Taking a functional medicine perspective, addressing oxidative damage, adopting a suitable diet, and considering targeted supplements can offer valuable strategies for managing tinnitus and improving overall well-being. Additionally, complementary therapies and addressing anatomical issues can complement these approaches for more comprehensive care.

Reference:

• A Comprehensive Study of Oxidative Stress in Tinnitus Patients – Mustafa Celik and İsmail Koyuncu – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6224822/
• Changes in Tinnitus Experiences During the COVID-19 Pandemic – Eldré W. Beukes, David M. Baguley – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7676491/
• The Effect of Antioxidant Supplementation in Patients with Tinnitus- Anna I. Petridou,1 Eleftheria T. Zagora,2 Petros Petridis et al – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950042/
• Effects of serum zinc level on tinnitus- Güler Berkiten et al – https://pubmed.ncbi.nlm.nih.gov/25554004/
• Effects of oral zinc supplementation on patients with noise-induced hearing loss associated tinnitus: A clinical trial – Chun-Wei Yeh et al – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6468114/
• A pilot clinical trial of the effects of coenzyme Q10 on chronic tinnitus aurium- Martin Khan, Johann Gross– https://pubmed.ncbi.nlm.nih.gov/17210337/
• Therapeutic role of Vitamin B12 in patients of chronic tinnitus: A pilot study – Charu Singh, Rahul Kawatra, Jaya Gupta, Vishnu Awasthi,1 and Homnath Dungana – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918681/

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Emotional Freedom Technique (EFT), often referred to as “tapping,” is a psychological acupressure technique that can help alleviate emotional distress, reduce anxiety, and manage various negative emotions.

TAPPING: HOW DOES IT WORK?

The Emotional Freedom Technique (EFT), also known as “tapping,” is based on the concept that emotional and psychological problems are linked to disruptions or imbalances in the body’s energy system. The following is a simplified explanation of how tapping is thought to work:

1. Energy Meridians: EFT is based on the principles of traditional Chinese medicine, which postulate the existence of energy meridians in the body. These meridians are pathways for vital energy (also known as “Qi” or “Chi”) to flow. These meridians contain specific acupressure points.
2. Energy Flow Disruption: Emotional or psychological distress, according to EFT theory, can disrupt the flow of energy in these meridians. This disturbance may be caused by negative emotions, physical discomfort, or psychological issues.
3. Tapping on Acupressure Points: During a tapping session, you focus on the emotional or physical issue you want to address by tapping on specific acupressure points. The tapping is thought to stimulate these points, clear energy blockages, and restore energy flow balance.
4. EFT also addresses the concept of “psychological reversal,” which occurs when you have subconscious resistance to healing or change. The setup statement at the start of an EFT session assists in acknowledging the issue and reducing resistance.
5. Dual Focus: While tapping, you maintain dual focus by acknowledging the problem and, at the same time, maintaining self-acceptance and self-compassion. This is done through the setup statement and reminder phrase.
6. Release of Negative Emotions: Tapping is believed to help release and neutralize the emotional charge associated with a specific issue. As you tap, you are encouraged to express your feelings, thoughts, and emotions related to the problem.

Health benefits of EFT

1. Stress Reduction: EFT is frequently used to reduce stress and anxiety. Tapping on specific points while acknowledging and accepting your emotional state can help to calm the nervous system and reduce stress-related physiological and psychological symptoms.

2. Emotional Regulation: EFT can help you regulate and manage strong emotions like anger, sadness, and fear. Individuals may experience relief from emotional distress by tapping on specific acupressure points and addressing the emotional issue at hand.

3. Pain Management: Some people use EFT to treat physical pain, such as headaches, chronic pain, or discomfort caused by a variety of medical conditions. While it may not work for everyone, some people report less pain after using EFT.

4. Trauma and post-traumatic stress disorder (PTSD): EFT is sometimes used as a complementary therapy for people who have experienced trauma or have PTSD. It is thought to help with the processing of traumatic memories and the associated emotional intensity.

5. Improved Self-Esteem and Confidence: EFT can be used to address self-esteem issues and boost confidence. Working on issues of self-worth and self-belief can help people develop a more positive self-image.

6. Addiction and Cravings: EFT has been used to treat cravings and addictive behaviours in some people. It may help reduce the emotional triggers that lead to addictive behaviours, but it is not a substitute for professional addiction treatment.

7. Better Sleep: By reducing anxiety and stress, EFT can help improve sleep quality. Some people find it easier to fall and stay asleep by tapping on points related to sleep difficulties.

8. EFT encourages people to become more aware of their emotions and the underlying causes of their emotional problems. This increased self-awareness can aid in personal development and growth.

Here’s a step-by-step process for using EFT:

1. Identify the Issue: Start by identifying the specific issue or emotion you want to address with EFT. This could be stress, anxiety, fear, a traumatic memory, or any other emotional or psychological concern.

2. Rate the Intensity: On a scale of 0 to 10, with 0 being no intensity and 10 being the highest intensity, rate the level of emotional discomfort or distress you currently feel regarding the issue you identified. This will help you track your progress.

3. Setup Statement: Create a setup statement that acknowledges the issue and combines it with a self-acceptance phrase. For example, “Even though I feel anxious about [specific issue], I deeply and completely accept myself.”

4. The Tapping Sequence: EFT involves tapping on specific acupressure points on your body while repeating affirmations. Here are the main tapping points and the order in which to tap them:

• Start by tapping the “Karate Chop” point on the side of your hand (the fleshy part below your pinkie finger) while repeating your setup statement three times.
• Move to the eyebrow point: Tap the inner edges of your eyebrows.
• Side of the eye: Tap the outer edges of your eyes.
• Under the eye: Tap just below your eyes.
• Under the nose: Tap in the space between your nose and upper lip.
• Chin point: Tap the point between your lower lip and chin.
• Collarbone point: Tap just below your collarbone, usually with four fingers.
• Under the arm: Tap about 4 inches below your armpit.
• Top of the head: Tap the crown of your head.

5. Repeat Affirmations: While tapping each point, repeat a positive affirmation or a reminder phrase that relates to the issue. For example, if you’re addressing anxiety, you might say, “This anxiety,” or “I release this fear.”

6. Cycle Through Points: Go through the tapping sequence at least 2-3 times or more, focusing on the issue and any associated negative emotions.

7. Check Your Intensity Level: After each round of tapping, pause and reevaluate the intensity of your emotional distress using the 0-10 scale.

8. Continue Until Relief: Continue tapping and repeating the sequence until you notice a significant reduction in the intensity of your emotional distress. Some issues may require multiple rounds of tapping.

References:

1. Blacher S. Emotional Freedom Technique (EFT): Tap to relieve stress and burnout. J Interprof Educ Pract. 2023;30:100599. doi:10.1016/j.xjep.2023.100599
2. 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:10.1177/2515690X18823691
3. Church D, Stapleton P, Vasudevan A, O’Keefe T. Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Front Psychol. 2022;13:951451. Published 2022 Nov 10. doi:10.3389/fpsyg.2022.951451

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