EFT är en evidensbaserad stressreducerande metod, enligt denna studie av Varvogli och Darviri

Denna studie av Liza Varvogli och Christina Darviri: ”Stress management techniques: evidence-based procedures that reduce stress and promote health” publicerad i Health Science Journal beskriver EFT (Emotional Freedom Techniques) som en evidensbaserad stress reducerande metod, vilken är lätt att lära sig och utöva med goda resultat på både friska och sjuka människor.

Utdrag från artikeln om EFT specifikt:

Emotional Freedom Technique (EFT)

Origins: EFT, introduced by Gary Craig in the 90‘s, a brief exposure therapy that combines a cognitive and a somatic element, is based on the discovery that emotional trauma contributes greatly to disease. Scientific studies have shown that EFT is able to rapidly reduce the emotional impact of memories and incidents that trigger emotional distress. Once the distress is reduced or removed, the body can often rebalance itself, and accelerate healing.
Method/Pathophysiology: EFT works by a person tapping on nine of acupoints while speaking aloud a specific, meaningful short phrase. A key part of the therapy is calibrating the intensity of either physical or emotional pain, which allows both therapist and patient a tangible scale by which to measure progress in pain or emotional distress reduction. According to the literature, imaginal exposure, paired with acupressure, reduces midbrain hyper arousal and counter-conditions anxiety and traumatic memories. Exposure therapies like EFT first elicit the midbrain’s anxiety reflex and then replace it with a relaxation response, in order to reciprocally inhibit anxiety. It is also indicated that manual stimulation of acupuncture points produces opioids, serotonin, and gamma-aminobutyric acid (GABA), and regulates cortisol, the stress hormone. These neurochemical changes lead to reduction of pain, slowing of the heart rate, decreased anxiety, shutting off the fight or flight response, and regulation of the autonomic nervous system, as well as to the creation of a sense of calm.
Results/Benefits: EFT leads to reduced pain perception, increased acceptance, coping ability and health-related quality of life in individuals with fibromyalgia, has an immediate effect on specific phobias, on anxiety and depression, on psychological trauma and PTSD as well as in the trauma following coronary heart disease.


It is established that via complex neuroendocrinological mechanisms stress contributes to the aetiopathogenesis, initiation and continuation, aggravation of the disease, or quality of life of patients. Current research findings support the notion that evidence-based stress reduction techniques can lower stress levels of the organism, resulting in reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and/or improvement of patient‘s quality of life. As stress is universal and of relevance to all, a more thorough understanding of stress management techniques is essential for preventing stress related disease and enhancing health overall. Thus, it should be incorporated into all levels of prevention, addressing the need of different populations and in different settings.

In the present paper we attempted a review of some of the most commonly used, evidence-based stress reductions techniques
for health related problems such as cardiovascular disease, high blood pressure, diabetes, obesity, and headaches. However,
there is extensive well-documented literature for the use of the same techniques for other medical issues, such as cancer, gastrointestinal problems, pregnancy, to mention a few. In addition, stress management is effective for preventing
behaviors such as smoking, unhealthy eating habits, sedentary lifestyle choices to name a few, behaviors that serve as risk factors for the majority of the aforementioned disease and disorders. The selection of the techniques presented reflects those that are
being taught in our program and used in our research.

It is concluded that progressive muscle relaxation, autogenic training, relaxation response, biofeedback, guided imagery, diaphragmatic breathing, transcendental meditation, cognitive behavioral stress reduction and mindfulness-based stress
reduction are all effective treatment methods for reducing stress and anxiety that accompanies daily life and chronic illness. The stress reduction techniques reviewed in this paper also improve the quality of life of

The stress reduction techniques reviewed in this paper also improve the quality of life of patients and in many cases contribute in the
reduction of disease symptoms. The same techniques are also therapeutic for healthcare providers, enhancing their interactions with patients. No negative side effects from any of those techniques have been documented.

However, the literature shows that there is a need for more extensive randomized control trials of the aforementioned  stressreduction techniques in order to establish their usefulness in the prevention and management of disease. There is also a
need to include more biological measures in order to quantify symptom reduction and investigate the pathophysiological mechanisms connecting stress, disease and health.

IMPLICATIONS FOR PRACTICE: Stress reduction techniques constitute a safe and effective approach for reducing stress.
Patients and healthcare providers experiencing stress or stress-related symptoms can benefit from the programs
presented in this paper. With proper training, health visitors, nurses, physicians and other health professionals can safely and
effectively use these interventions in a variety of patient and healthy populations.


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