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A beginner’s guide to EFT tapping

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Are you curious about tapping? Here, we’ll cover the basics of EFT, and guide you through a routine to reduce anxiety

It’s well-known that positive affirmations can empower us and make us feel good. But, have you ever said them while tapping on certain points around your body? It might sound unusual, but this is the premise of the emotional freedom technique (EFT, also known as tapping), a holistic wellness practice that can help with relaxation and stopping negative thoughts.

Incorporating elements of acupressure, energy medicine, and neuro-linguistic programming, EFT works to release blocked energy in the body. It’s thought that the physical action of tapping calms the nervous system by interrupting our fight-or-flight response and increasing our endorphins. By saying positive affirmations as we do this, we can stimulate our energy channels and ‘neutralize’ emotional blocks.

“By tapping on the meridian points around the body, we send calming signals to the amygdala, which activates the stress response in the brain,” explains Nicola Bard, a counselor, and EFT practitioner.

“These calming signals begin to reduce the effects of cortisol, which produces the physical symptoms of anxiety. Those signals help the brain to make us feel safe, more in control, and grounded.”

What are EFT’s benefits?

EFT requires little effort in exchange for immediate benefits. And, once you understand the basics, you can use it whenever and wherever.

“Life can be tough, full of uncertainty and worries. But, by tapping regularly, you’ll be in a better position to harness your anxious thoughts, stay grounded, and respond calmly and rationally to whatever comes your way,” says Nicola.

How to get started with EFT

Firstly, get familiar with the key tapping points:

  • Top of the head
  • Eyebrow
  • Side of the eye
  • Under the eye
  • Under the nose
  • Under the mouth/chin
  • Collarbone
  • Under the arm
  • Side of the hand

Typically, you’ll tap each point between five and seven times. The order doesn’t matter, but going from top to bottom can help you remember each one.

Here, Nicola takes us through a simple tapping routine:

“Put one hand on your belly, and the other on your heart center. Take a moment to connect with your body, and focus on your breath. Tune in to any anxious feelings, and notice where in your body you feel that sensation – it might be butterflies in your belly or tightness in your chest.

“Rate the intensity of that feeling on a scale of 0 to 10 – 0 being nothing at all, and 10 being the worst it’s ever felt. Now we can set our intention to gently challenge these feelings of anxiety.”

Work through the points, reading the affirmations aloud. You can treat this routine as a template, and alter the affirmations to suit your needs – do whatever works for you.

Side of the hand: Even though I’m holding on to all this anxiety, all this uncertainty and worry, and I feel it in the pit of my stomach and in my chest, I allow and accept these feelings, and I know I’m not alone.

Even though I feel anxious because so many things seem uncertain and out of control right now, I allow and accept these feelings. I honor my body for trying to protect me from danger.

I’m not always going to feel this way, I just feel this way right now. And I set my intention to gently let that go and to begin to relax.

Top of head: All of these anxious thoughts
Eyebrow: I can feel them in my chest
Side of eye: But I choose to gently challenge my belief that there is danger out there
Under eye: I understand it limits me and keeps me stuck
Under nose: I want my life to return to normal
Under mouth: I choose to take back control
Collarbone: Right here, right now, I know I’m safe
Underarm: And I allow my body to relax
Top of head: I acknowledge how hard things have been
Eyebrow: But I choose to take back control right now
Side of eye: I choose to call on my courage
Under eye: I choose to release all my old fears
Under nose: I’m open to trusting myself and trusting in life
Under mouth: Right here, right now, I know I’m safe
Collarbone: I choose to feel grounded and calm
Underarm: Right now this is enough, I’ll figure it out as I go along
Top of head: Once more I honor my body for keeping me safe. But I can take it from here, I’m doing well, and I’m proud of myself.

Once you’ve completed this sequence, Nicola invites you to take a moment for reflection.

“Gently stop tapping, take a breath in, and let it go,” she says. “Tune-in to see how you feel. Check-in on that feeling of stress or anxiety, and notice where it is on the scale now.”

Usually, this exercise helps people get an instant sense of relief. So, whether you practise EFT regularly, or keep it in mind for particularly overwhelming moments, tapping can offer a welcome sense of calm.

Find out more about Nicola and EFT on therapy-directory.org.uk

 

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Physical activity jolts brain into action in the event of depression

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Physical activity does the brain well. For example, it fosters its ability to change and adapt.

The dual beneficial effect of physical activity in depression is confirmed by a study at the University Clinic for Psychiatry and Psychotherapy at Ruhr-Universität Bochum (RUB) at the Ostwestfalen-Lippe campus: physical activity not only reduces depressive symptoms. It also increases the brain’s ability to change, which is necessary for adaptation and learning processes.

“The results show how important seemingly simple things like physical activity are in treating and preventing illnesses such as depression,” says study leader associate professor Dr. Karin Rosenkranz.

The study was published on 9 June 2021 in the journal Frontiers in Psychiatry.

Exercise program promotes motivation and togetherness

People with depression often withdraw and are physically inactive. To investigate the effect of physical activity, Karin Rosenkranz’s working group enlisted 41 people, who were undergoing treatment at the hospital, for the study. The participants were each assigned to one of two groups, one of which completed a three-week exercise program. The program, which was developed by the sports science team from the University of Bielefeld led by Professor Thomas Schack, was varied, contained fun elements, and did not take the form of a competition or test, but instead required teamwork from the participants. “This specifically promoted motivation and social togetherness while breaking down a fear of challenges and negative experiences with physical activity — such as school PE lessons,” explains Karin Rosenkranz. The other group took part in a control program without physical activity.

The study team ascertained the severity of the depressive symptoms, such as a loss of drive and interest, lack of motivation, and negative feelings, both before and after the program. The brain’s ability to change, known as neuroplasticity, was also measured. It can be determined externally with the help of transcranial magnetic stimulation. “The ability to change is important for all of the brain’s learning and adaptation processes,” explains Karin Rosenkranz.

Ability to change increased — symptoms decreased

The results show that the brain’s ability to change is lower in people with depression than in healthy people. Following the program with physical activity, this ability to change increased significantly and achieved the same values as healthy people. At the same time, depressive symptoms decreased in the group. “The more the ability to change increased, the more clearly the clinical symptoms decreased,” summarises Karin Rosenkranz. These changes were not so pronounced in the group who took part in the control program. “This shows that physical activity has an effect on symptoms and the brain’s ability to change. We cannot say to what extent the change in symptoms and the brain’s ability to change are causally linked based on this data,” says the doctor, referring to the limitations. “It is known that physical activity does the brain well, as it, for instance, promotes the formation of neuron connections. This could certainly also play a role here.”

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Materials provided by Ruhr-University Bochum. Original written by Meike Drießen. Note: Content may be edited for style and length.

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Essential Reads: Guidelines for the Use of Electroconvulsive Therapy During Pregnancy

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Electroconvulsive therapy (ECT) is one of the most effective treatments for depression, with response rates consistently higher than those observed in clinical trials of traditional antidepressants. Furthermore, ECT may be more effective than medications for treatment-refractory depression. The American Psychiatric Association (APA) recommends ECT for patients who have not responded to pharmacological treatments, as well as for those patients who experience severe psychiatric symptoms, including psychosis. suicidal ideation, catatonia, and mania.

ECT has also been shown to be relatively safe during pregnancy and may offer some advantages over antidepressants in minimizing exposure to psychotropic medications during pregnancy. In a recent review, Ward and colleagues review the risks and benefits of ECT administered during pregnancy and provide guidelines for its use during pregnancy.

Maternal Risks of ECT During Pregnancy

The risks associated with ECT during pregnancy are similar to those observed in non-pregnant individuals receiving ECT and include transient memory disruption, confusion, nausea and vomiting, muscle soreness, and headaches. 

There have been reports of more serious complications in patients receiving ECT during pregnancy.  The most common serious adverse events in the mother were premature contractions and preterm labor, which were observed more frequently during the second and third trimesters.  However, the frequency of preterm labor was relatively low (3.5%), and it is not clear that the ECT increased risk for this complication.  (Preterm labor occurs in 12% of all pregnancies.)  Studies measuring uterine contractions during ECT have yielded disparate findings, with rates ranging from 0.6% (Miller 1994) to 24% (Leiknes et al, 2015).   

Vaginal bleeding was also reported, most commonly during the first trimester.  Rates of vaginal bleeding varied considerably, ranging from 0.6% (Anderson and Reti 2009) to 12% (Leiknes et al, 2015).  (Up to 25% of all pregnant women have some bleeding or spotting during pregnancy.)

Fetal Risks of ECT During Pregnancy 

In women receiving ECT during pregnancy, rates of miscarriages were not significantly different from rates observed in the general population.  The use of  ECT has not been associated with congenital anomalies in the child.  Nor has ECT been associated with any behavioral or neurodevelopmental problems in exposed children, although data regarding behavior and development in exposed children is sparse.

Modification of Standard ECT Protocols for Pregnant Patients

While ECT typically obviates the need for daily treatment with an antidepressant or other psychotropic medications during pregnancy, the procedure itself requires the short-term use of several different medications.  The most commonly used medications for the induction of anesthesia are propofol and methohexital.  While these short-acting general anesthetics readily cross the placental barrier, they are rapidly cleared from the fetal circulation due to their low molecular weight and lipid solubility.  Neither medication has been associated with teratogenicity.  

During ECT,  succinylcholine is used to inhibit motor activity during the procedure.  Although succinylcholine crosses the placenta, it appears to do so in negligible quantities and has no known teratogenic effects. 

More detailed information regarding specific modifications of ECT for pregnancy can be found in the article from Ward and colleagues.

Monitoring During ECT and Management of Side Effects

For the best outcomes, ongoing and close collaboration between psychiatry, obstetrics, and anesthesia services is essential.  Prior to initiating ECT, the patient should be screened by the obstetric service for any risk factors for miscarriage, preterm labor, placental abruption, and uteroplacental insufficiency. If there is a significant risk of preterm labor, the authors recommend that ECT should be carried out in a labor and delivery setting with obstetrical services on standby.

Fetal monitoring is recommended before, after, and sometimes during ECT, although guidelines appear to vary.   In most cases, fetal cardiac monitoring using Doppler immediately before and after each ECT treatment is adequate.  However, continuous fetal monitoring during ECT has indicated if the pregnancy is late-term or high risk.  In addition, the authors recommend weekly non-stress tests to ensure fetal well-being during the duration of ECT  treatment.  

If uterine contractions do occur, they can be managed using beta-2 adrenergic tocolytics (e.g., ritodrine) to suppress labor.  Further ECT treatments are typically postponed until contractions are assessed and effectively managed. Concurrent abdominal pain can be treated with intravenous magnesium sulfate.  If vaginal bleeding occurs, ECT  treatments should be suspended until the cause of bleeding is identified.

After ECT, nausea, and vomiting are relatively common and are usually treated with ondansetron (Zofran), metoclopramide, prochlorperazine, or meclizine.  Post-ECT headaches are typically managed with acetaminophen, as non-steroidal anti-inflammatory drugs are contraindicated during pregnancy.

When is ECT a Good Option?

Despite evidence that electroconvulsive therapy (ECT) is a safe and effective treatment for many psychiatric illnesses occurring during pregnancy, many clinicians and patients are still reluctant to pursue this option, concerned that it will harm the fetus or incur extra risk for the patient. Ultimately, the clinician must weigh the risks to both mother and fetus related to not (or less effectively) treating a woman who suffers from severe psychiatric symptoms against the risks associated with ECT treatment.  Decisions must be made on a case-by-case basis, with the clinician and patient collaborating to arrive at the most appropriate clinical intervention for each individual patient.

For women with less severe depression, ECT may not be an attractive option.  However, for women with severe psychiatric symptoms, including suicidality, psychosis, or manic/mixed symptoms, ECT should be considered as a first-line treatment.  Not only is ECT effective for treating these symptoms, but ECT can also often bring relief more quickly.  This is particularly important when the mother’s symptoms increase her risk for self-harm or compromise her ability to take care of herself or her pregnancy. 

Ruta Nonacs, MD PhD

Coshal S, Jones K, Coverdale J, Livingston R.  An Overview of Reviews on the Safety of Electroconvulsive Therapy Administered During Pregnancy.   J Psychiatr Pract. 2019 Jan;25(1):2-6. 

Rose S, Dotters-Katz SK, Kuller JA.  Electroconvulsive Therapy in Pregnancy: Safety, Best Practices, and Barriers to Care.  Obstet Gynecol Surv. 2020 Mar;75(3):199-203. 

Sinha P, Goyal P, Andrade C.  A Meta-review of the Safety of Electroconvulsive Therapy in Pregnancy.  J ECT. 2017 Jun;33(2):81-88.

Ward HB, Fromson JA, Cooper JJ, De Oliveira G, Almeida M.  Recommendations for the use of ECT in pregnancy: literature review and proposed clinical protocol.  Arch Women’s Ment Health. 2018 Dec;21(6): 715-722. 

 
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How To Stop Being Codependent in Your Life | 7 Tips To Step Out of This Trap

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How To Stop Being Codependent in Your Life

We human beings are social in nature. We are dependent on each other to fulfill our basic needs of feeling belonged, safe, and loved. But in some instances these needs may go beyond the healthy category and into an unhealthy pattern, taking a form of codependency in a relationship.

A codependent relationship differs from a healthy relationship. While in a healthy relationship it’s about equal give and takes, But in a codependent relationship one individual tends to give more (caregiver) and the other one takes all the attention (care is taken).

This in turn becomes an unhealthy codependent relationship where one individual becomes dependent on the other for meeting their needs and the other one continues to pour their efforts into it.

In the end, it all feels like a trap that consumes every ounce of you at the emotional, physical, and mental levels. That is why breaking out of this trap and exploring the true sense of a relationship is crucial.

Don’t know where to start from? Continue reading to find What is codependent relationships and the Signs of Codependent relationships and how to get out of a codependent relationship.

What is a Codependent Relationship?

According to the American Psychological Association, codependence can be defined as a pathological addiction wherein there is a mutual and emotional dependence between two people on one another. It does not necessarily involve both partners in a relationship.

Usually, codependency can go to the extent that a person becomes so reliant on the addict that they will do whatever it takes to keep them happy and interested in them.

According to Boris, “Healthy love involves a cycle of comfort and contentment, while toxic love involves a cycle of pain and despair.”

The latter case is that of a codependent relationship where an individual doesn’t feel safe and secure to communicate their emotions or needs to the partner.

What is the Root Cause of Codependency?

When a codependent relationship is futile then why do we even fall into this trap in the first place? Well, childhood has an important role to play here.

Many people are exposed to an unstable and unsupportive environment during their childhood which may display in form of codependency later in life. Sometimes you might not even be able to trace down which instance you carry from your childhood to adulthood.

Some childhood factors that are linked with codependency are:

  • Unsupportive family and siblings.
  • Neglect during early stages of life.
  • Lack of nurturing.
  • A very judgemental or shaming environment.
  • Too scary, abusive, or harsh punishments.
  • A chaotic and unhelpful household.
  • Manipulative behavior.

Signs Of A Codependent Relationship:

Definitely, not all relationships are codependent in nature. In fact, codependent behavior can occur in several different ways in different relationships. While in some cases a partner might look for dependency, in others the negativity might just reward the addiction.

So, how do you know if You’re in a Codependent Relationship or not? Well, here are some warning Signs Your Relationship Is Codependent mark:

  • Low self-esteem
  • People-pleasing behavior.
  • A strong desire to be liked by those around.
  • Obsessive thoughts and behaviors about partners’ whereabouts.
  • Intimacy issues.
  • Lack of boundaries.
  • Overreaction to a situation.
  • Difficulty communicating.
  • Excessive self-sacrifice.
  • Trouble trusting others.
  • Feeling responsible for every problem in the relationship.

Can you relate to these signs? If yes, then there is a chance that you are codependent.

Well, the good news is you can step out of this trap of codependency. Now that you have gained the acceptance of being in a codependent relationship, the next step is to work towards resolving those codependent behaviors.

Identifying the Patterns of Codependent Behavior

It has often been argued that identifying signs of codependent behavior might not be that easy as identifying its pattern.

So here are some key patterns of a codependent relationship that are common for codependent behavior:

  • You find yourself pleasing the other person and everyone in the room.
  • You might find yourself saying no to everything and setting unrealistic boundaries.
  • Or on the flip side, you might find it difficult to say no to anything.
  • You are always looking for opportunities to take care of others around you.
  • Some forms of codependency may be extremely controlling.
  • Feeling of taking too much responsibility in the relationship.
  • Thinking of handling everything on your own may hold you back from seeking help from others.
  • You might find it difficult to make decisions on your own.
  • To avoid any arguments with the partner you will go to any extent.

How to Stop Being Codependent in Your Relationship?

Codependency may soon turn from a basic act of love to an insidious part of life. Wherein, an individual is tricked to believe that s/he is not whole without our significant other. This definitely takes a toll on an individual mental and emotional well-being.

The only way out of a codependent relationship is by breaking this trap! We are sharing with you seven ways to stop being codependent and make it all work for you.

1. Be Honest With Yourself

You have to be honest with yourself to admit that there is a problem that you need to identify and work upon. It will take a lot of courage and definitely won’t be the easiest thing to do, but you have to be patient with yourself.

The first step in changing the dynamics of your codependent relationship is to allow yourself to open up about how you feel and why you have been acting this way. This will further help you initiate change.

2. Recognize Codependency

To put off a fire you have to first identify where the fire is. Similarly, to deal with your competency you have to first identify the codependency in your relationship. Can you relate to the signs of codependency or a pattern discussed above?

Keep a list and keep track of things that you are practicing in a relationship, match them with this list, and realize when you do something that marks codependency. Accept it and don’t be ashamed of it.

3. Set Boundaries

Not having strong and healthy boundaries is one of the key reasons that codependent relationships continue. To work through codependency setting healthy boundaries is crucial. It will mainly focus on things that you won’t be doing for your partner and things that you will be doing for yourself. A three-step approach that you can put to action and set boundaries:

  • Determine your core values: To keep yourself on track it is important to identify what is important to you. That is why identify what matters the most to you so that your needs and wants are not eclipsed with that of your partner.
  • Practice polite refusals: You do not have to keep saying only yes or only no. While you should be accepting requests that don’t temper your self-worth, practicing polite refusals for the ones that do is required.
  • Take time to reflect on yourself: Reflect on yourself to identify what drives you, motivates you, and inspire you. This will be your push on this journey of stop being codependent.

4. Start Valuing Yourself

Instead of belittling yourself start valuing yourself! It has been found that those who heal from codependent benefit by developing a stronger sense of self. Because when you start valuing yourself, you develop a sense of self-worth. You can consider the following little steps towards valuing yourself and stepping out of codependency.

  • Spend time with those who treat you well: Surround yourself with people who love you, support you, and are positive for you. Instead of spending time with those who drain your energy, spend time with those who are supportive of you.
  • Engage in what you enjoy: Take a pause and focus on what you enjoy doing the most. You have spent enough time on focusing what others want and enjoy, refocus on your needs and happiness now.
  • Work on positive self-talk: Don’t let the negative self-talk weigh you down or criticize you. Challenge them with positive self-talk. Keep affirming a positive mantra in your life.
  • Take care of yourself: Make a list of your needs and work on them. Nurture yourself to flourish beyond codependency.

5. Resist Your Urges

Your urges of taking all the responsibilities, being the giver, and understanding the needs of the other person are the key forces that keep you in the cycle of codependency. While there is nothing wrong with being there for someone but to the extent where it becomes emotionally and mentally exhausted is concerning.

To put a stop to these urges of being codependent practice compassion and only offer help when someone asks for it upfront. Be there for others but don’t over assume your need in their life. Wait for them to approach you.

5. Get Counseling

Taking help from professionals can help you identify the childhood issues that might be showing up in the form of codependency in you. You can then further learn effective coping strategies to deal with codependency. Seeking help from professionals can help you in the long run by identifying the deep-seated issues and further resolving them.

A counseling environment provides you a safe environment where you will be provided with exercises and techniques that will help you gain control over your urges and step out of the codependent relationship.

6. Join Support Group

There is a support group that is dedicated to resolving codependent relationships known as Co-Dependents Anonymous. They have developed a 12-step program that helps an individual breakthrough the cycle of codependency and start focusing on the self.

This program helps you shift your focus from what another person should be in a relationship with to who we should be in a relationship. Thus, teaching you to be emotionally available for yourself and building healthy relationships with self before others.

 

We understand dealing with codependency can be challenging to overcome but trust me it is even more challenging to live with it. That is why taking one step at a time to step out of codependency is the best you can do for yourself and those around you.

If this article reminds you of someone who might be struggling with these signs or patterns of dependency, share it with them. Help them get out of this trap and explore the best life that is waiting ahead of them.

Thank you for reading!

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Survey reveals UK workers feel under pressure to hide mental health struggles at work

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The latest report reveals UK workers are feeling mounting pressure to disguise mental health challenges in front of colleagues, alongside feeling less resilient and able to cope than before the pandemic

Ahead of the government urging staff to stop working from home, a workplace wellbeing survey has revealed that 51% of UK workers feel pressure to put on a brave face and hide mental health challenges when returning to office-working, as well as 40% revealing they now feel less resilient than before the pandemic.

The survey, commissioned by online healthcare provider Lime Insurance, revealed there is a growing concern about returning to the office with poor mental health, as almost one in five are concerned their stress will be visible to others, and 26% feel they aren’t coping at all.

More women are feeling under pressure to put on a brave face in front of male colleagues, and younger women are feeling under pressure the most, revealed Lime.

The figures emerge as the government advocates for workers in England to make a gradual return to the office in a bid to phase out working from home, but the benefits of office-working aren’t front of mind for employees. Sadly, many are concerned about the lack of support for their mental health they may face back in the office.

Responding to the survey, one in six (16%) feel their mental health is very well supported at work, but 81% want their employers to provide support for their mental wellbeing.

The data also reveals that young people have struggled the most with the challenges of the pandemic as 43% of women and 49% of men aged 16-24 feel less resilient now than they did before the pandemic.

Chancellor Rishi Sunak is however particularly keen for young people to head back to the office fearing home working could be detrimental to their career progression. He told LinkedIn News, “I doubt I would have had those strong relationships if I was doing my summer internship or my first bit of my career over Teams and Zoom. That’s why I think for young people, in particular, being able to physically be in an office is valuable.”

Off the back of the survey, workers want more employers to pay attention to staff workload and work/life balance, as well as implementing flexible working hours and offering mental health days off.

Where to find support

The next few months will be a challenging time for all of us as many gradually fade out working from home in favor of the office. But it’s important to remember that you aren’t alone in this challenge, and if you do feel you need support, help is always available.

If you want to share your mental health challenges with your employer but aren’t sure how to broach the subject, Fiona Thomas shares some tips on how to talk about mental health at work.

If you need a safe space to work through your worries, counseling offers you time to share your thoughts and develop coping strategies in a non-judgmental, confidential space. Use Counselling Directory to find the therapist who is right for you.

If you need to talk to someone right now, Samaritans offers a free telephone listening service, 24/7, 365 days a year. Call 116 123 or email jo@samaritans.org.

 

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