Beth Little-Mind & Body

25/03/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 8.
Skipping over uncomfortable things.

Have you ever followed along to a workout video at home and just skipped your least favourite exercise in the video, or cut it short early? If you had been in a class you would definitely have done the full workout, but on your own you skip over the parts that are more challenging, yet may get you the benefits you are after.

When doing self work with EFT we tend to do the same. While we don’t always have time to delve into deeper work, each bit of effective EFT helps us towards our overall goals of eliminating emotional disturbances around specific triggers.

Often one of the reasons for this is only using the basic recipe for everything. When things outside of our window of tolerance (the uncomfortable things) come up, the basic recipe isn’t recommended.

Another reason is that we can’t process every bit on our own. The safety we feel when working with a skilled clinical practitioner helps us feel regulated and we are able to work on a deeper level than on our own as the appropriate techniques are used to keep you in your window of tolerance, whatever comes up in the session.

Sometimes it’s something we feel we can say but we are disconnected to the underlying emotions around it so we don’t even realise how much it affects us until we are in a safe space with someone who can guide us through processing it.

Other times it’s the things we feel we can’t say, and there are specific clinical EFT techniques designed for this. Even when working with a practitioner you can clear the distress without having to say anything about the event.

Most importantly is closing the session in a way where you are regulated and able to leave what you are working on where it is, so you can comfortably go about the rest of your day.

With the right practitioner for you, you will have more effective shifts from your use of EFT.

18/03/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 7
Secondary gain.

Secondary gain is that part of you that believes there is a benefit to things staying as they are.

Often it comes from a perception of safety, and while that perception may have been relevant at a point in your life it may not be necessary or serving you anymore.

Being able to acknowledge this, working through the events that created this perception and considering if it is still relevant can help alleviate this need to hold on and to allow change.

Addressing secondary gain can be challenging and is difficult to do alone.

Working with an accredited practitioner can help with gentle techniques to open up curiosity around these parts of us that feel vulnerable and allow them to be worked on within your window of tolerance.

13/03/2026

Can you use a little more inner peace?
Join us tomorrow for a 90 minute group EFT session to let go and allow more inner peace.
https://www.meetup.com/perth-emotional-freedom-techniques-eft-tapping-meetup/events/313629625/?eventOrigin=group_events_list

11/03/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 6
Stopping after a cognitive shift.

Cognitive shifts are a benefit of EFT, unlike other therapies, these shifts are not consciously constructed by the practitioner and client, they are spontaneous shifts that the client experiences.

An example can be ‘I should have this all figured out by now’, to ‘I’m on my own path’.

These shifts can help make the person feel lighter and have a sense of resolve, but it doesn’t mean the work is complete.

As always this is a client led process and the next step is your choice, however it is beneficial to check in on the other aspects to ensure they have reduced enough as there may be another level to look at.

Often when people feel that they’ve ‘already worked on this’, they have tapped on it, but there were aspects they hadn’t acknowledged as the person was experiencing the benefits of the tapping but not using it to its full capacity to achieve the deeper results.

09/03/2026

Benefits of Emotional Freedom Techniques (EFT), a 43% reduction in cortisol with 1 hour of group EFT.

As we become more aware of the impacts on health of long term stress, measured through the hormone cortisol, many people are looking for effective ways to reduce their stress. One of the big questions is, what actually does work to lower cortisol?

One tool that has been proven to lower cortisol is clinical Emotional Freedom Techniques (EFT).

Research and results
The first triple blind study to test the impacts on cortisol was in 2012 when Dr Dawson Church had separate groups of individuals to either receive psychoeducation, read magazines or have a 1 hour clinical EFT session. Cortisol levels were tested with saliva swabs before and after the study. The results showed in the individual psychoeducation participants and those who read magazines, cortisol reduced on average 12%. However the EFT participants had a much more significant decrease with an average of 24% from 1 hour of clinical EFT.
https://pubmed.ncbi.nlm.nih.gov/22986277/

In 2019 Dr Peta Stapleton recreated this study in the same way, except for one difference of the participants being in groups instead of as individuals. The group that read magazines had an average increase of 2% cortisol, the psychoeducation group a decrease of 19.5% and again more significantly the group that used EFT had an average reduction of 43% cortisol just from 1 hour of group EFT.
https://pubmed.ncbi.nlm.nih.gov/32162958/

In these studies, the average decrease in cortisol differed between the two studies, likely due to differences in the participants’ baseline cortisol levels and the addition of borrowed benefits of group EFT. The key takeaway is that when EFT was compared to other methods, it produced significantly greater reductions in cortisol than the alternative approaches.
Clinical EFT vs social media EFT

Both studies involved using clinical EFT (which is what I am accredited in) as it is a standardised version of EFT which means the same methods can be used by different practitioners and still produce consistent results in both practice and research.

Tapping that is often seen in social media does not necessarily use this standard and may even be led by untrained people so the results from following along with social media tapping can not be proven as having the same benefits.

How to access individual and group EFT?
I offer individual clinical EFT sessions online and host group EFT sessions both online and in person.

08/03/2026

Have you noticed that when life feels wonderful, one of the biggest contributing factors is a sense of inner peace?

In this months group EFT/Tapping session we are taking the opportunity to connect to a deeper sense of inner peace.

What can empower you to experience more inner peace?

Is it letting go, accepting, forgiving, setting boundaries, giving yourself permission or just making the choice to feel more peace?

EFT/Tapping is a gentle yet effective stress reduction tool. In a group setting the process involves gentle self tapping on acupressure points while saying certain phrases related to your current thoughts, feelings and somatic sensations.

It is important that the wording used in the tapping rounds is authentic for attendees, so the rounds are not scripted, they are created in the moment based on what is shared by the group.

No experience with EFT is necessary as you will be led through how to tap effectively by myself (Beth Little, accredited EBEFT practitioner) and guided through several tapping series to assist you in reducing stress.

Full details available in on our meetup page
https://www.meetup.com/perth-emotional-freedom-techniques-eft-tapping-meetup/events/313629625/?eventOrigin=group_upcoming_events

Have you noticed that when life feels wonderful, one of the biggest contributing factors is a sense of inner peace? In this session we are taking the opportunity to connec

04/03/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 5
Not being prepared if a suppressed emotion arises/ delayed emotional response.

Sometimes when we start acknowledging our emotions it can be uncomfortable and certain feelings can rise in intensity.

This can be a great thing as it means you are tapping into areas that need addressing but it is helpful to have a strong understanding and competency with different techniques to manage this within your window of tolerance.

When working with an accredited practitioner they can hold the space for you and offer appropriate techniques to either safely work on these unexpected feelings or help you gain emotional control over them by going through processes to safely compartmentalise them until a time and place when you choose to work through them.

25/02/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 4
Only using the basic recipe.

EFT stands for Emotional Freedom Techniques (yes, with a s), this is because there are many techniques under the umbrella of EFT.

The first technique you will see and use with EFT is the basic recipe. This technique is quite effective and the building block of many other techniques, although it isn’t appropriate for all situations.

Some techniques ‘cut through’ stubborn issues a lot more effectively.

Others are very gentle when you are working through sensitive aspects and events to ensure you are in your window of tolerance through the process.

Working with an accredited practitioner allows you to benefit from their experience, skills and knowledge with different techniques to use what is most appropriate so you get full value of your time tapping.

18/02/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 3.
Losing track of the intent for the session.

Anyone who has experienced EFT/Tapping knows that it’s not a linear process.

As we work through an aspect it reduces and is often replaced with new insights. This leads to making a choice between keeping the focus on the initial topic or moving with the flow.

Within a self work session you are not only processing, you are also working on structuring the session, checking in and making decisions around what techniques and aspects to focus on. Playing both roles can be overwhelming, leading to indecision about wording and focus for effective tapping rounds.

Having someone else that can facilitate the process allows you to purely do the processing.

An accredited practitioner can support you through recognising these choices as they arise, and offering suggestions as to which techniques are best suited for what is presented. You are still in control of the session but the support helps bring more clarity to the experience.

16/02/2026

Myofascial Cupping FAQs

Since adding myofascial cupping as a treatment 18 months ago it has really grown as a popular option. Many people still have questions about it, so I have put together some FAQs to try to help answer these.

Does cupping always leave those circular bruises?
With myofascial cupping our aim is to not leave any bruising, however it can’t be completely ruled out.
In other styles of cupping the cups are left in place for an extended period which causes these bruises.
In myofascial cupping we are gliding the cups while they are attached to help loosen up the soft tissue. This style is less likely to bruise and creates more benefit as we cover a broader treatment area.

What is it exactly?
In myofascial cupping we place the cups on the skin and using a hand held vacuum pump negative pressure is created drawing the skin into the cup. As the cup is glided over the skin it lifts and separates soft tissue, helping to break down adhesions.

What are the benefits?
Effects after treatment are pain reduction, increased range of motion and a sense of space in the body.

Does it hurt?
There are ways we can adjust the pressure during cupping and there are different cup sizes that can be used to reduce any discomfort. As with any treatment, it is important to let the person treating you know if it is painful so adjustments can be made.
What you may feel during treatment is a sensation of itchiness as blood flows to the area.

Do I choose cupping or massage? It is a personal preference, some people alternate their sessions between cupping and massage. Some one or the other. If you’re interested we can try some cupping in your massage session so you can decide if it’s right for you.

Is cupping safe for everyone? If you are taking blood thinning medication cupping should be avoided, however aspirin is okay.

11/02/2026

Why you may be getting limited results in your EFT/Tapping self practice.
Factor 2.
Having a reduction in distress and stopping there.

If you’re using EFT as part of your self care you will notice you get a reduction in distress pretty easily. Many people when working on their own will tap enough so they’re back in their window of tolerance and then they stop tapping.

Sometimes we only have a few minutes to do some EFT and doing some is better than none at all. It’s when we set aside time and work with an accredited practitioner that we not only get back into emotional regulation, we go further and work on the main causes of the distress which creates change in patterns, thoughts, beliefs and behaviours.

It can be likened to the difference between doing a couple of stretches versus having a remedial massage. On your own you will do a few stretches to ease the discomfort but then carry on with your day, however having someone else to support you and work a bit deeper produces more significant and longer lasting results.

If you’re finding you keep using EFT/Tapping for the same concern, having a few sessions with an accredited practitioner can guide and support you for more impactful results.

04/02/2026

The basics of EFT/Tapping can get great results and are easily learnt. Many people get into EFT/Tapping through social media videos and end up developing their own self practice. Self work is highly encouraged to keep on top of stressors as they arise.

However, there are times where working with a practitioner can help for certain concerns and assist you with making your self work more effective.
This series of posts over the next ten weeks highlights these factors to help improve your self practice and indicate when working with an accredited practitioner can lead to deeper, longer lasting benefits.

Factor 1.
Being too general.
This happens a lot when doing pre-scripted social media tapping. The content is very general and while some of it will resonate, there will be aspects particular to your current experience that the content doesn’t address.

Our aim is to be as specific as possible with our wording. If you’re tapping while saying anger but what you’re really feeling is frustration, it won’t have the same effect. Additionally, who or what is that frustration connected to? The more we connect with what is real for us, the more impact EFT/Tapping has.

If you're using EFT/Tapping for self work but feel like you’re just going around in circles, having a few sessions with a practitioner can help you work through this and you will have a better understanding of how you can improve your self practice.