What Is EFT Tapping And Does It Actually Work?

Emotional Freedom Technique (EFT) is a self-applied technique that combines elements of Eastern healing modalities and Western psychology. It involves gently tapping on specific points on the body while bringing mindful attention to a feeling, belief, or physical sensation you want to address and saying a series of statements out loud.

The points you tap on (usually on the head, face, hands, and chest) are similar to some of the ones stimulated in acupuncture or acupressure. These “acupoints” are based on concepts from traditional Chinese medicine that there are twelve meridians through which energy is believed to flow throughout the body. The general idea is that the physical stimulation of tapping, in combination with mindfulness, awareness and phrases, helps shift your emotional or energetic state.

You’ll see a lot of creative variation when it comes to the phrasing used. But generally speaking, you want to start with a setup statement that both names the feeling or issue and encourages self-acceptance. So if you’re feeling really anxious about a work presentation, for example, you might say “Even though I feel anxiety in my body, I fully and completely accept myself.”

With each round of the tapping sequence, you can slightly shift the statement to gradually bring yourself towards relief or the desired emotional state. So you might say, “Even though I’m feeling this anxiety in my body, I am open to letting it go now, or “Even though I feel a lot of anxiety, I am allowing peace into my body now.” You can adjust the phrases to use words that resonate personally for you or follow along with scripts available online.

The steps of typical session might look something like this:

1. Identify the issue you want to work on.
2. Rate your current level of emotional distress (e.g. 7 out of 10).
3. Use your fingers to lightly tap on the series of points.
4. At the same time, say statements that help you acknowledge, accept, and then progressively process and release the feeling.
5. Rate the intensity again.

EFT hasn’t been studied as extensively as some gold-standard therapies, like Cognitive Behavioral Therapy (CBT). But there is a growing body of research suggesting it can help with a variety of mental health symptoms.

EFT has been studied most extensively in relation to PTSD. A systematic review reported that EFT was associated with reductions in PTSD symptoms in veterans and civilians, with effects comparable to established therapies like CBT and EMDR.

Meanwhile, a 2024 meta-analysis of 18 randomized controlled trials found that EFT was associated with reductions in depressive symptoms, particularly among participants with moderate depression. Another recent meta-review of ten studies on tapping for people with cancer found that EFT alleviated anxiety, depression, and certain aspects of anticipatory grief, as well as sleep issues. It has also shown promise for addressing chronic pain, food cravings, and phobias.

As for exactly what’s going on in the brain and body during tapping to create its beneficial effects, that’s not entirely clear yet.

We do know it can help reduce stress levels. Some research has found that a single session of EFT can reduce levels of cortisol, the body’s primary stress hormone. It has also been linked with decreases in blood pressure and resting heart rate. Many scientists say the evidence suggests that tapping can help regulate the nervous system. Meanwhile, some brain imaging studies make researchers think that tapping on the specific acupressure points may trigger changes in activity in certain areas of the brain involved in emotions and fear, similar to acupuncture.

A simpler way to think about tapping is as a mind-body tool that helps you self-regulate (i.e. feel better). In that way, it might be similar to mindfulness meditation, progressive muscle relaxation, or breathing exercises.

Part of EFT involves bringing awareness to your emotions and body. And we know that even short bouts of mindful awareness, where you’re bringing nonjudgmental attention and acceptance to your present experience, can help improve emotional processing. Another part of EFT involves naming what you’re feeling, which encourages emotional awareness. Some research shows that labeling emotions may reduce emotional distress.

EFT is still being researched and definitely not a cure-all, so don’t expect magical results overnight. And in the case of a mental health diagnosis, it’s best to think about tapping as a complementary tool used alongside other evidence-based treatments (as opposed to a replacement).

That said, the studies done so far have been promising. And the practice is generally considered low risk for many people when used as a self care technique. So if you’re curious, there’s no reason not to give it a go. Who knows? It might just become your go-to self-care tool.

This article reflects personal experiences and general information. It is not intended as medical advice or a substitute for professional care.