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Emotional Freedom Technique (EFT): A Guide to Tapping and Healing

Emotional Freedom Technique (EFT), often simply known as “tapping,” is a powerful tool for emotional healing that combines elements of traditional psychology and Eastern acupressure. Since its development in the 1990s by Gary Craig, EFT has gained popularity for its simplicity and accessibility, especially for addressing issues such as anxiety, depression, PTSD, and phobias. This article provides an in-depth look at EFT, exploring its origins, the scientific research supporting it, its mechanisms, and the benefits it offers.

Origins and Development of EFT

EFT was developed in the mid-1990s by Gary Craig, a Stanford-trained engineer who studied with Dr. Roger Callahan, the founder of Thought Field Therapy (TFT). Craig took the core principles of TFT, which involved tapping specific meridian points on the body to release emotional distress, and simplified them into a standardized method. His goal was to make tapping accessible and user-friendly, creating a streamlined approach that anyone could apply, regardless of their specific emotional issues. Today, EFT is widely practiced in various forms, both as a self-help technique and in clinical therapy settings.

How The Tapping Process Works

The core EFT tapping process involves tapping on specific acupressure points on the body while focusing on a particular emotional issue. The tapping points are based on traditional Chinese acupuncture meridians, thought to be pathways of energy flow in the body. Here’s a step-by-step breakdown:

  1. Identify the Issue: Choose a specific emotional problem or physical sensation you want to address. It could be a fear, a painful memory, anxiety, or even a physical pain with an emotional component.
  2. Rate the Intensity: Before beginning, rate the intensity of the distress on a scale from 0 to 10, with 10 being the most intense. This helps you track progress throughout the process.
  3. The Setup Statement: Repeat a statement acknowledging the issue while tapping on the side of the hand (karate chop point) to address psychological reversal. The setup statement usually follows the format: “Even though I have this [issue], I deeply and completely accept myself.”
  4. Tapping Sequence: Tap on a series of acupressure points in a specific order, moving from the top of the head down to points around the face and upper body. While tapping, focus on the problem and repeat a reminder phrase (such as “this fear” or “this sadness”) to stay connected to the issue.
  5. Re-rate the Intensity: After one round of tapping, rate the intensity of the issue again. If the intensity has decreased, continue with additional rounds until it reaches a manageable level, ideally close to zero.

The Key Tapping Points:

  • Top of the Head
  • Eyebrow (where the eyebrow meets the nose)
  • Side of the Eye
  • Under the Eye
  • Under the Nose
  • Chin Point
  • Collarbone Point
  • Under the Arm (about four inches below the armpit)

The Science Behind EFT: Evidence-Based Support

Scientific research on EFT is substantial and growing, particularly in areas related to stress, anxiety, depression, PTSD, and phobias. Let’s delve into some of the key findings.

PTSD and Trauma

EFT has shown promise in helping individuals manage symptoms of PTSD. A notable study published in The Journal of Nervous and Mental Disease (2013) demonstrated that veterans who participated in EFT sessions experienced a significant reduction in PTSD symptoms. The study found that after just six sessions, 90% of participants no longer met the clinical criteria for PTSD, a finding that held six months after treatment. The same study indicated that EFT was more effective than standard care in reducing trauma-related symptoms.

Anxiety and Depression

Numerous studies indicate that EFT can effectively reduce symptoms of anxiety and depression. A 2016 meta-analysis published in The Journal of Nervous and Mental Disease analyzed multiple studies and found that EFT was highly effective in reducing anxiety. Similarly, research has shown that EFT can alleviate depression symptoms; a review published in The Review of General Psychology (2012) concluded that EFT was beneficial for individuals struggling with both anxiety and depression.

  • Phobias and Specific Fears
  • EFT’s utility in managing specific phobias has been well-documented. For instance, a randomized controlled trial examined participants with phobias related to specific objects (like spiders) or situations (such as heights). The results showed a substantial reduction in both the emotional response and avoidance behaviors related to these phobias after EFT sessions.
  • Physiological Evidence and Stress Response
  • Studies measuring physiological responses, such as cortisol levels (a marker of stress), suggest that EFT can have a profound impact on the body’s stress response. A study published in Energy Psychology found that cortisol levels significantly decreased in participants after a single EFT session, more than in those who received standard talk therapy or no treatment at all. This suggests that EFT may directly influence the body’s stress response, explaining its calming effect on both physical and emotional levels.
  • Systematic Reviews and Meta-Analyses
  • A comprehensive 2020 meta-analysis in Explore: The Journal of Science & Healing reviewed 18 randomized controlled trials and concluded that EFT significantly reduces symptoms of anxiety, depression, and PTSD. This review strengthened EFT’s evidence base and highlighted its potential as an effective intervention for various emotional issues.

Proposed Mechanisms of EFT

While EFT’s precise mechanism is still under scientific investigation, several theories offer insight into how it might work:

The Role of the Amygdala and Hippocampus: Some researchers suggest that tapping on acupressure points may calm the brain’s emotional centers, particularly the amygdala (which processes fear and stress) and the hippocampus (which plays a role in emotional memory). When a person taps while focusing on a distressing emotion, it might signal the brain to deactivate the stress response, leading to a reduction in emotional intensity.

Disruption of Negative Thought Patterns: EFT might disrupt neural pathways associated with negative emotions or memories. By addressing the issue directly and tapping on specific points, people may “rewrite” or release patterns of emotional response, making them feel less intense over time.

Physiological Impact on the Body’s Energy System: According to traditional Chinese medicine, the meridian points tapped in EFT correspond to pathways of energy flow. Tapping is thought to clear blockages and allow for better energy flow, thereby supporting physical and emotional balance.

Benefits of EFT

EFT offers numerous benefits, which extend beyond mental health and into physical wellness and improved overall life satisfaction. Here are some of the most notable advantages:

  • Reduction of Anxiety and Stress: EFT’s impact on the amygdala and stress response leads to a rapid reduction in anxiety levels, making it highly effective for stress relief and emotional regulation.
  • Improved Mental Health: For those with depression, phobias, and PTSD, EFT provides a gentle and often fast way to manage symptoms and improve quality of life.
  • Self-Empowerment: EFT can be learned and practiced independently, allowing individuals to manage their emotions in real time and empowering them to take control of their well-being.
  • Physical Symptom Relief: EFT has also been shown to alleviate certain physical symptoms related to stress, such as headaches, muscle tension, and even chronic pain. While more research is needed, some practitioners believe that EFT’s effects on energy flow can lead to a reduction in physical symptoms.
  • Simplicity and Accessibility: Unlike other therapies that require formal training, EFT’s standardized sequence and setup make it accessible to nearly anyone, reducing the barrier to entry for emotional healing.

Criticisms and Limitations

Despite its success and popularity, EFT has its critics, especially within the scientific and psychological communities. Some common criticisms include:

  • Placebo Effect: Some researchers argue that EFT’s success may be due in part to the placebo effect, where people experience relief simply because they expect it. While this is possible, numerous studies with control groups have still shown EFT to be effective.
  • Methodological Issues in Studies: Many EFT studies face criticism for small sample sizes, lack of rigorous control groups, or inconsistent protocols. Critics argue that more standardized and higher-quality research is necessary to confirm EFT’s efficacy fully.
  • Skepticism from the Medical Community: Since EFT operates outside conventional Western medical models and incorporates elements of acupressure, some health professionals remain skeptical about its mechanisms and effectiveness.

Emotional Freedom Technique’s Role in Modern Healing

Despite skepticism from some corners, EFT has emerged as a powerful tool for emotional healing with an expanding body of supportive research. For those struggling with stress, trauma, phobias, or emotional distress, EFT offers a unique approach to managing symptoms that is accessible, versatile, and increasingly recognized in therapeutic settings. While more high-quality research is needed to understand its full potential, EFT’s benefits are undeniable for many individuals who have found relief through tapping. Its simplicity and holistic approach make it an invaluable addition to the field of energy psychology and emotional wellness.


In summary, EFT represents a blend of East and West—bridging traditional Chinese meridian therapy with modern psychology. With a growing acceptance and mounting scientific validation, EFT offers hope for healing in a world that increasingly recognizes the importance of mind-body connection.