Emotional Freedom Techniques: Tapping for Emotional Relief

Imagine a world where the weight of anxiety, the grip of stress, and the shadow of emotional pain can be lifted with just the tips of your fingers. This is the promise of Emotional Freedom Techniques (EFT)—a journey into the realm of self-healing where tapping into the body’s energy meridians can unlock a new horizon of mental well-being. As we embark on this exploration of EFT, we delve into a practice. It melds the ancient wisdom of acupressure with the modern insights of psychology. This offers a beacon of hope for those seeking solace in the tumultuous seas of emotional distress.

Join us as we uncover the transformative power of EFT, a simple yet profound technique that has the potential to reshape the landscape of therapeutic healing.

What are Emotional Freedom Techniques?

Emotional Freedom Techniques (EFT) is a form of counseling intervention that draws on various theories of alternative medicine including acupuncture, neuro-linguistic programming, energy medicine, and Thought Field Therapy. It involves tapping on certain meridian points on the body while focusing on a specific traumatic memory or emotional state. This is believed to help release energy blockages and alleviate psychological stress.

The Origins of EFT

Emotional Freedom Techniques (EFT) have their origins in ancient Chinese medicine, particularly the practice of acupuncture, which involves stimulating specific points on the body to promote healing. The modern form of EFT, as we know it today, was developed by integrating this ancient wisdom. It was combined with contemporary psychological understanding.

The direct precursor to EFT was Thought Field Therapy (TFT), created by Dr. Roger Callahan in the 1970s. Callahan discovered that tapping on certain meridian points on the body could offer relief from psychological distress (Callahan, 1985). Building on this, Gary Craig (1995), a Stanford engineering graduate and a student of Callahan’s, simplified the process and developed EFT in the 1990s. EFT addresses negative emotion by combines fingertip tapping on meridian points with verbalizing of the problem or focusing on the negative emotion.

The EFT tapping technique is designed to address the emotional impact of memories and incidents that trigger emotional distress. It aims to create a balance in the energy system. EFT specialists use the method for anxiety, phobias, and stress management.

It’s important to note that there is also a therapeutic approach known as Emotionally Focused Therapy (EFT). Sue Johnson and Les Greenberg developed this therapy style in the mid-1980s. Emotionally Focused Therapy helps couples by focusing on emotions and attachment.

See Emotion Focused Therapy for more on this therapy style

How EFT Works

Practitioners of EFT believe that tapping on specific points of the body can help balance energy and reduce negative emotions.

According to Gary Craig:

“The cause of all negative emotions is a disruption in the body’s energy system.” It is thought to work by disrupting “the pattern of negative thinking and promoting the body’s energy flow, thereby reducing psychological distress” (Anderson, 2005).

Craig posits that negative emotion goes through a process:

Step 1: Distressing event/memory
Step Two: (The intermediate step). A disruption in the body’s energy system.
Step Three: Negative emotion (Anderson, 2005).

The EFT procedure is theoretically a means to remove the disruption in the body’s energy system, restoring the proper flow of energy.

Lindsey Kenny wrote in regards to using EFT for anxiety that:

“EFT can be a Godsend for those suffering from mild to severe anxiety. When in the state of anxiety, our bodies are out-of-sync, out of balance and off-center. We feel out-of-control and out of alignment. So by rebalancing ourselves and our body’s energy system we can drastically affect the hold that anxiety has on us” (Ball et al., 2011).

The concept is easy. EFT restores healthy flow of energy by applying pressure to specific spots on the body. The physical pressure, along with cognitive therapy helps restore the body to balance.

The EFT Procedure

During an EFT session, practitioners guide individuals to identify a specific emotional issue or traumatic memory. They then focus on this issue while tapping on designated parts of the body, such as the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm. The practitioner or individual repeats a “setup statement” and an “affirmation” during the process.

In Emotional Freedom Techniques (EFT), the setup statement and affirmation are crucial components that prepare the individual for the tapping process. Here’s how they work:

Setup Statement: Treatment providers use the setup statement to acknowledge the problem or issue at hand. It starts by identifying the specific issue you want to address with EFT. This statement typically begins with “Even though I have this [fear or problem]”.
Affirmation: Following the acknowledgment of the issue, the setup statement concludes with an affirmation of self-acceptance. The common affirmation used is, “…I deeply and completely accept myself.” This affirmation helps counteract any negative feelings about oneself associated with the problem.

The combination of these two elements—recognizing the problem and affirming self-acceptance—sets the stage for the tapping process. It helps to focus the mind on the specific issue while maintaining a positive attitude towards oneself, which is key to the effectiveness of EFT.

What is EFT Used to Treat?

EFT practitioners use Emotional Freedom Techniques (EFT) to treat a variety of disorders and behaviors, particularly those related to stress, anxiety, and emotional distress. Here are some conditions that EFT has been applied to:

Depression: EFT can help alleviate symptoms of depression by addressing the emotional disturbances associated with it (Stapleton et al, 2014).
Anxiety Disorders: Individuals may use EFT to manage and reduce the intensity of anxiety symptoms (Clond, 2016).
Trauma and Post-Traumatic Stress Disorder (PTSD): EFT can be beneficial for individuals who have experienced trauma, helping them process and reduce the emotional impact of traumatic memories (Stein et al., 2013).
Eating Disorders: By focusing on the emotional triggers of eating disorders, EFT aims to restore a healthier relationship with food and body image (Stapleton & Chatwin, 2018).
Borderline Personality Disorder: EFT may help individuals with borderline personality disorder manage intense emotions and improve interpersonal relationships.
Interpersonal Problems: Some practitioners use EFT to address interpersonal issues. The treatment may help some individuals navigate emotional challenges in relationships.
Abuse: For those who have suffered abuse, EFT can be a tool to work through the associated emotional pain and trauma.
General Anxiety and Social Anxiety: Individuals may apply EFT to reduce general feelings of anxiety as well as the specific anxieties that arise in social situations.

It’s important to note that while EFT is a popular complementary therapy, its effectiveness can vary from person to person. the best practice is to use it in conjunction with other forms of therapy. If you’re considering EFT for any of these conditions, you should consult with a healthcare professional or a licensed therapist trained in EFT.

Spiritual Emotional Freedom Techniques

Emotional Freedom Techniques (EFT) and Spiritual Emotional Freedom Techniques (SEFT) are both self-help methods that involve tapping on specific meridian points on the body while focusing on emotional issues. However, they differ in their approach and underlying philosophy:

Emotional Freedom Techniques (EFT): EFT is a form of psychological acupressure that combines elements of cognitive therapy with manual stimulation of acupuncture points. It is based on the premise that disruptions in the body’s energy system cause negative emotions. Tapping can help balance this energy and reduce emotional distress.
Spiritual Emotional Freedom Techniques (SEFT): SEFT incorporates a spiritual dimension into the traditional EFT framework. It emphasizes the role of spirituality in healing and may include elements such as prayer, meditation, or a focus on spiritual beliefs alongside the tapping process. SEFT aims to address not only the emotional and physical aspects of well-being but also the spiritual component, which is considered essential for holistic healing (Ningsih & Lukman, 2022).

While EFT is more focused on the psychological aspects of healing, SEFT extends the practice to include spiritual beliefs and practices, aiming for a more comprehensive approach to emotional and spiritual well-being.

EFT’s Effectiveness and Research

While some individuals report positive outcomes from using EFT for anxiety, phobias, and other psychological issues, the scientific evidence supporting its effectiveness is still a topic of debate. Some studies have shown promising results, while others have found methodological limitations. More research is needed to fully understand the potential benefits of EFT.

EFT and Professional Guidance

It’s important to note that for individuals dealing with serious psychological issues, seeking professional guidance from qualified mental health professionals is crucial. Individuals and therapists may use EFT as a complementary technique alongside conventional therapies. However, since the science is still out, one should not replace professional treatment with it.

A Few Words by Psychology Fanatic

Emotional Freedom Techniques offer an intriguing approach to addressing psychological distress and promoting emotional well-being. While its effectiveness is still a subject of scientific inquiry, many individuals have reported positive experiences with the practice. EFT invites us to tap into our innate potential for emotional resilience, offering a beacon of hope for those navigating the choppy waters of psychological distress. It is a testament to the power of integrating mind and body. The technique proclains that healing is often at our fingertips—literally. Whether used as a standalone method or in conjunction with other therapeutic interventions, EFT continues to be a point of interest in the realm of alternative and complementary medicine.

Perhaps, for some, an exploration of the rhythmic tapping can help harmonize their energy systems. While science has now embraced the ancient tradition of mindfulness, tapping is still on the out fringes of proven methods. Perhaps, it works. Then, again, it may not.

In the symphony of healing modalities, EFT plays a unique note—one that resonates with simplicity and depth, accessible to all who seek solace from emotional burdens emotional liberation may be but a tap away.

Last Update: March 21, 2026

Associated Concepts

Somatic Experiencing: This is a therapeutic approach that focuses on the body’s ability to heal from trauma. It is based on the idea that unresolved trauma can be stored in the body as physical sensations and tension.
Post-Traumatic Stress Disorder: This is is a mental health condition triggered by a terrifying event, either by experiencing it or witnessing it. Symptoms may include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event.
Mindfulness-Based Stress Reduction: This is a structured program that aims to help individuals manage stress, pain, and illness by using mindfulness practices.
Cognitive Processing Therapy: A specific type of cognitive-behavioral therapy that helps individuals with PTSD reframe negative thoughts about the trauma and its aftermath.
Acute Stress Disorder: This is a condition that can occur in the immediate aftermath of a traumatic event, with symptoms similar to PTSD but typically lasting for a shorter duration, from days to one month.
Trauma Resiliency Model (TRM): This model is a therapeutic framework designed to help individuals recover from trauma and build resilience. It emphasizes the body’s natural healing abilities and integrates techniques to regulate emotions and manage stress.
Acceptance and Commitment Therapy (ACT): Employs mindfulness and acceptance strategies alongside commitment and behavior change strategies to increase psychological flexibility.

References:

Anderson, Linda (2005). Using Emotional Freedom Techniques as a healing aid. Nursing and Residential Care, 7(9), 409-411. DOI: 10.12968/nrec.2005.7.9.19579
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Ball, Ron; Yates, Brad; Yordy, Jan; Kenny, Lindsay; Look, Carol; Wilkes, Rick; Soloman, Carol; Tuttle, Carol; Arenson, Gloria (2006/2011). Freedom at Your Fingertips: Get Rapid Physical and Emotional Relief with the Breakthrough System of Tapping. ‎Inroads Publishing; Revised ed. edition. ISBN: 9780972767149
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Callahan, R. J. (1985). The five minute phobia cure: Dr. Callahan’s treatment for fears, phobias and self-sabotage. Enterprise Publishing Inc. ISBN: 9780913864890
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Clond, Morgan (2016). Emotional Freedom Techniques for Anxiety. The Journal of Nervous and Mental Disease, 204(5), 388-395. DOI: 10.1097/NMD.0000000000000483
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Craig, G. (1995). The EFT manual. Self-published. ISBN: 9781604150667
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Ningsih, N., Lukman; Ardianty, C. (2022). Application of Spiritual Emotional Freedom Technique on Anxiety of Hypertension Patients in the Work Area of the Simpang Periuk Public Health Center Lubuklinggau City. East Asian Journal of Multidisciplinary Research. PT Formosa Cendekia Global. DOI: 10.55927/eajmr.v1i9.1627
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Stapleton, Peta; Devine, Sharon; Chatwin, Hannah; Porter, Brett; Sheldon, Terri (2014). A feasibility study: Emotional Freedom Techniques for depression in Australian adults. Current Research in Psychology, 5(1), 19-33. DOI: 10.3844/crpsp.2014.19.33
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Stapleton, Peta; Chatwin, Hannah (2018). Emotional Freedom Techniques for Food Cravings in Overweight Adults: A Comparison of Treatment Length. OBM Integrative and Complementary Medicine, 3(3). LIDSEN Publishing Inc. DOI: 10.21926/obm.icm.1803014
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Stein, Phyllis; Church, Dawson; Hawk, Crystal; Brooks, Audrey J.; Toukolehto, Olli; Wren, Maria; Dinter, Ingrid (2013). Psychological Trauma Symptom Improvement in Veterans Using Emotional Freedom Techniques: A Randomized Controlled Trial. The Journal of Nervous and Mental Disease, 201(2), 153–160. DOI: 10.1097/NMD.0b013e31827f6351
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