Category: General

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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Kidney stones are a common and one of the most painful problems. It often leads to pretty expensive treatment options. What makes it much worse is that for a majority of people the stones recur every few years. This is simply because they fail to understand and address the underlying root causes.

Prevalent treatments for kidney stones include shockwave therapy, laparoscopic surgery and ureteroscopy. Certain medicines are used to relax the muscles of the ureter, helping the stone pass out more easily.

So let us understand why kidney stones happen? What causes them? And what can we do to avoid as well as get rid of them?

DEHYDRATION – Before we start delving into this topic, let us remember that the single most important reason for kidney stones is dehydration. Due to low water consumption, the volume of urine decreases, making it more concentrated. This obviously increases the chances of stones getting precipitated. For those with a tendency to get kidney stones, drinking 2-3 litres of water per day is a must. This figure needs to be adapted for lifestyle factors like ambient temperature, job profile etc. For example, a person who is into sales and has to spend a lot of time daily commuting between meetings requires a much higher water intake compared to someone else whose job involves working on a computer in an airconditioned environment.

About 80% of kidney stones are of the calcium oxalate variety. So we need to pay attention to factors affecting the metabolism of these two constituents. Here are some of the important factors that impact calcium and oxalate levels.

MAGNESIUM – Sufficient magnesium is critical for ensuring proper utilization of calcium. Magnesium is also one of the most common deficiencies found in our population today.

It is helpful to take a magnesium supplement while consciously increasing the consumption of foods that are rich in magnesium (e.g. pumpkin seeds, cashews, green leafy vegetables, organic peanuts, etc.).

If taking supplements, target to keep the levels in the upper third of the reference range. It is best to use chelated forms as they are better absorbed. If constipation is also present, consider using the citrate form (it can also be in combination with another well-absorbed form such as magnesium glycinate).

POTASSIUM – Potassium supplementation is quite useful for patients with uric acid based stones. (Potassium should be avoided by people on certain medications like certain diuretics prescribed for hypertension). Potassium citrate is one of the more useful forms of potassium as the citrate is also useful in this condition. 200 mg can be taken daily.

VITAMIN K2 – K2 is critical to ensure that calcium from food/supplements is taken up into bones instead of ending up in circulation and being excreted from the kidneys. If calcium remains in blood circulation there are higher chances of it reacting and forming stones. Vitamin K2 prevents this from happening. For prevention, up to 90 mcg of vitamin K2 of the MK-7 variety can be taken daily. Dosage can be increased in the case of active stones. (people on blood thinners should avoid taking K2).

B VITAMINS, B6 – Adequate levels of all B vitamins is very important. Of special note is B6 as it is key for glutathione synthesis, oxalate metabolism and nerve health. These vitamins should be the ‘active’ type as not everyone’s body is good at converting them to active forms. E.g. for B6 the correct form is P5P and not pyridoxine. It is important to note that we need all the B vitamins to be in the upper third of the reference range. It is not good enough to have them just above the bottom of the reference range. (This is generally applicable for most nutrients).

VITAMIN D – People with a tendency to get kidney stones should be careful while taking vitamin D supplements as it increases the absorption of calcium into the body. It also uses up the magnesium present in the body so less is available to ensure proper utilization of calcium.

AVOID BLACK TEA – It is very important to avoid all black teas as they are a rich source of oxalates. As we saw earlier, nearly 80% of the stones are of the oxalate variety. Hence drinking black tea can aggravate the problem significantly.

AVOID OXALATE RICH FOODS – Foods like spinach, beets, almonds, groundnuts, chocolates, etc. have a good amount of oxalates and should be avoided or consumed in moderation by people susceptible to kidney stones.

AVOID PURINE RICH FOODS – Another common food ingredient that can cause kidney stones is purine. This is generally connected with the uric acid variety of stones. Some foods high in purines are red and a few other types of meat, some seafood varieties, all alcoholic beverages, mushrooms, green peas, cauliflower, etc.

Fresh LEMON JUICE is one of the simplest tools to both prevent the recurrence of stones as also to get rid of active stones. The juice of half a lemon can be taken twice a day to prevent a recurrence. While for existing stones one can consume the juice of 4 lemons per day. The high citric acid content binds with extra calcium and prevents it from precipitating in the form of stones.

INSULIN RESISTANCE & INFLAMMATION – Insulin resistance and chronic inflammation often play a key role in this dynamic and must be addressed for any long-lasting solution. Very often insulin resistance and prediabetes are present to an appreciable extent in kidney stone patients. The most important and easiest steps are to eliminate all sugars and refined carbohydrates.

It is well known that diabetics are at a higher risk for kidney stones because elevated blood sugar is highly oxidising in nature and damages the kidneys.

LIVER & BILE – Overall liver health and quality of bile also have an impact on kidney stones. Sluggish bile flow is also a common contributor to stone formation. Also individuals whose gallbladders have been removed are at a higher risk. These dynamics ensure that enough bile is not available for fat digestion. This unabsorbed fat readily binds with calcium in the gut. Hence calcium is not available for binding with oxalates, which then readily get absorbed by the gut.

YEAST – Certain yeast species (such as candida aspergillus) produce oxalates as part of their metabolic processes. So people with yeast overgrowths can struggle with excessive oxalate levels (also causing issues with the urinary/vaginal tract and elsewhere in the body).

OXALOBACTER – Oxalobacter formigenes is a commensal bacteria (found in a healthy gut). It metabolises oxalates thereby reducing the amount in the body. If this is low in numbers or activity then oxalates can build up in the system.

I hope this article gives some useful insight into the various causes and solutions for kidney stones.

Please leave your thoughts in the comments section below.

REFERENCES

Trinchieri, A., Esposito, N., & Castelnuovo, C. (2009). Dissolution of radiolucent renal stones by oral alkalinization with potassium citrate/potassium bicarbonate. Archivio italiano di urologia, andrologia : organo ufficiale [di] Societa italiana di ecografia urologica e nefrologica, 81(3), 188–191.
Reddy, S. K., Shaik, A. B., & Bokkisam, S. (2014). Effect of Potassium Magnesium Citrate and Vitamin B-6 Prophylaxis for Recurrent and Multiple Calcium Oxalate and Phosphate Urolithiasis. Korean Journal of Urology, 55(6), 411. https://doi.org/10.4111/kju.2014.55.6.411
di Tommaso, L., Tolomelli, B., Mezzini, R., Marchetti, M., Cenacchi, G., Foschini, M., & Mancini, A. (2002b). Renal calcium phosphate and oxalate deposition in prolonged vitamin B6 deficiency: studies on a rat model of urolithiasis. BJU International, 89(6), 571–575. https://doi.org/10.1046/j.1464-410x.2002.02670.x
Marickar Y. M. (2009). Calcium oxalate stone and gout. Urological research, 37(6), 345–347. https://doi.org/10.1007/s00240-009-0218-0
Einollahi, B., Naghii, M. R., & Sepandi, M. (2013). Association of nonalcoholic fatty liver disease (NAFLD) with urolithiasis. Endocrine regulations, 47(1), 27–32. https://doi.org/10.4149/endo_2013_01_27

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