Emotional Freedom Technique

What is the emotional freedom technique? 

EFT is a complementary therapy, sometimes referred to as EFT tapping, which works with the body’s subtle energy system to bring about positive changes in physical, emotional and behavioural issues. It is believed that the body has a network of energy pathways called meridians. By ‘tapping’ near the end points of the meridians, which are located just beneath the surface of the skin, it is believed this may help promote emotional and physical changes. Meridians are mapped out in pairs around the body, and when using EFT, we mainly use the upper body and hands.

What is tapping?

Tapping was originally created in the 1980s by Dr Roger Callahan, a clinical psychologist who studied Chinese acupuncture. He discovered that instead of inserting needles, as in acupuncture, a vibration could also be caused by simply tapping on a meridian point. He called his discovery Thought Field Therapy (TFT), and he eventually developed different recipes or algorithms for each problem to be worked on.

EFT was later developed by Dr Callahan’s assistant, Gary Craig, in the 1990s. EFT is a more simplified version of TFT and uses just one basic sequence of tapping points for all problems, which makes it easier to use for both the therapist and client.

Gary Craig believed that “the cause of all negative emotions is a disruption in the body's energy system." In other words, painful memories, experiences and events cause disruption or ‘short-circuit’ in the body’s energy system, and if this is not resolved, negative emotions are formed. By tapping on a problem, it is thought that blockages in the energy system are removed, allowing energy flow to become balanced, leading to emotional and physical changes.

The practice of EFT involves tapping on a series of meridian points on the body whilst speaking your thoughts and emotions as they arise. It may seem strange to focus on negative thoughts and emotions, but what we are doing is bringing the problem to the surface in a mindful and gentle way.

As we are focusing on the thought, feeling or emotion, certain areas of the brain involved in stress and emotional processing may become engaged. However, as we tap, we’re also sending a calm signal to the brain and telling it that the mind and body can relax when we think about the problem. With the help of a therapist, we are then able to deal with different aspects of a problem as they arise.

The benefits of EFT

There are many different benefits of EFT. Unlike with some other forms of therapy and holistic techniques, with EFT, you do not need to re-live or talk about painful memories if you don’t wish to. Many people seek EFT tapping for anxiety or EFT for trauma/PTSD because it does not always require a detailed discussion of painful events. 

Other benefits include:

• EFT can be used as a self-help tool between therapy sessions.
• Sessions can take place in person, online or by telephone.
• EFT is considered safe to use as it is non-invasive and is generally considered low risk when practised appropriately. 
• You can learn to use EFT covertly, without anyone realising you are using it.
• EFT is a natural complementary therapy.

EFT and hypnosis: How the two work together

Emotional freedom technique (EFT) and hypnotherapy are sometimes used together as part of an integrated therapeutic approach. While EFT tapping focuses on stimulating acupressure points to reduce the emotional intensity connected to a specific issue, hypnotherapy uses guided relaxation and focused attention to explore thoughts, beliefs and behavioural patterns at a deeper level.

For some people, EFT tapping for anxiety can help reduce immediate feelings of stress or overwhelm, making it easier to engage in hypnosis. For example, someone experiencing performance anxiety may use EFT tapping to lower physical symptoms of nervousness before exploring underlying confidence beliefs in hypnotherapy.

In other cases, hypnotherapy may help uncover limiting beliefs or unresolved experiences, while EFT is then used to process the emotional response linked to those memories. This combined approach may be helpful for people exploring EFT for trauma or PTSD, where both emotional regulation and deeper cognitive work are needed.

Both approaches aim to support emotional well-being and behavioural change, but they work in different ways. A qualified practitioner trained in both methods can explain whether combining EFT and hypnotherapy is appropriate for your individual circumstances.

What is EFT tapping used for?

People often ask what EFT tapping is used for. EFT tapping for anxiety and EFT for stress are among the most common reasons people seek support. People use EFT to help with a variety of complex emotional and physical issues, often alongside other forms of support. EFT may be able to help with: fears and phobias, PTSD, grief, anxiety conditions, weight loss, limiting beliefs, habits, performance issues, cravings, pain, sleep issues and addictions. 

Does EFT actually work?

One of the most common questions people ask is, “Does EFT tapping really work?” EFT tapping is still a relatively new area where more research is needed to understand the full extent of the benefits it can have for individuals with a range of different concerns. 

A 2013 study into EFT to help treat PTSD in veterans and active military personnel looked at the effects of EFT tapping and standard PTSD care. Those who underwent EFT sessions had significantly reduced their psychological test scores, while more than half no longer fit the criteria for PTSD. 

A 2016 systematic review found that those who used the emotional freedom technique for anxiety experienced a significant decrease in their anxiety scores.

A 2019 study suggested that EFT improves multiple physiological markers of health, including helping with anxiety, depression, phobias, and PTSD. A 2022 study revealed that EFT can be an effective way to increase self-esteem amongst nurses, while a 2023 study showed EFT reduced anxiety and stress for healthcare professionals during COVID-19.

What to expect from an EFT/hypnosis session

An EFT session can be booked as a face-to-face appointment, online via a secure platform or by telephone. Depending on the issue presented, your therapist may also ask you to speak to your medical practitioner prior to therapy. EFT should not replace medical treatment, but should be used as a complementary form of support. 

It is important to be aware that EFT is not currently statutorily regulated in the UK. This means there is no single governing body overseeing all practitioners. When choosing an EFT practitioner, it can be helpful to check their training, professional memberships and insurance.

The number of therapy sessions needed differs from person to person and depends on the complexity of the issue. Your therapist should be able to give you a good idea of how many therapy sessions may be needed.

During your appointment, your EFT practitioner will explain exactly what EFT is and how it can help you. They will also help you to identify what you would like help with, your goals and your expectations of therapy. 

Integrative Therapist Melanie Shah explains more about the Emotional Freedom Technique (EFT) and shares a short session to help improve confidence. 

Your therapist will clearly explain where the EFT tapping points are. They will ask you to briefly explain your problem so that they can identify how best to help you.

You do not need to go into specifics if this causes emotional pain. An experienced EFT practitioner can help you release and resolve issues without reliving the trauma. You may also be asked if you wish to be tapped on by the practitioner or if you would like to tap on yourself (mirror tapping) – the choice is yours.

As you start the EFT therapy session, you will be asked to tune into the problem and scale it from 0–10, with 10 being the worst feeling and zero being where the feeling has gone. During the session, your practitioner will ask you where you are on your scale, which will help them to measure the effectiveness of the therapy.

At the end of a session, many people report feeling more relaxed, calmer and happier than they did at the beginning of a session. They may find that the issues that used to bother them no longer trigger an emotional response, and the physical symptoms associated with the issue, such as pain, are reduced or gone. 

Can I do EFT tapping on myself?

Some people use EFT tapping on themselves to complement sessions with an EFT practitioner, particularly for managing everyday anxiety or stress. If you have more than one issue, fear, or worry, you can repeat the steps for each different individual concern to help try to reduce or eliminate the intensity of negative feelings around that concern. 

Your Emotional Freedom Technique practitioner may suggest trying EFT tapping between sessions to help support progress made during your sessions. In order to try EFT tapping yourself, you should:

1. Identify the issue you wish to address

This will be what you focus on while tapping. Choose only one thing to focus on at a time.

2. Test the initial intensity

Once you know which area you will focus on, you need to set your benchmark level of intensity. Using a scale of 0–10, with 10 being the most difficult, can be helpful. This scale helps you assess the level of discomfort (emotional or physical) you feel about your focal issue. By having this benchmark, you can monitor your progress after performing your EFT tapping sequence.

3. Setup

Before you begin EFT tapping, you need to choose a phrase that explains what you are trying to address. It should both acknowledge the issue, as well as show acceptance of yourself despite the problem. A common phrase used is: Even though I have this [fear or problem], I deeply and completely accept myself. 

You can change the phrase to fit your problem or to find something that works best for you, but it should focus on you and your problem, not on someone else. So, for example, rather than saying: Even though my partner is sick, I deeply and completely accept myself, you should instead phrase things so that the focus is on how this makes you feel, in order to relieve your distress. This could be reframed to be: Even though I am sad my partner is sick, I deeply and completely accept myself. 

4. EFT tapping sequence

The EFT tapping sequence involves methodically tapping nine of the twelve major meridian points. EFT mainly focuses on nine meridian points:

• side of hand: small intestine meridian
• top of head (TH): governing vessel
• eyebrow (EB): bladder meridian
• side of the eye (SE): gallbladder meridian
• under the eye (UE): stomach meridian
• under the nose (UN): governing vessel
• chin (CH): central vessel
• beginning of the collarbone (CB): kidney meridian
• under the arm (UA): spleen meridian

Begin by tapping the side of the hand point while repeating your setup phrase three times. Then, tap each point seven times while repeating your reminder phrase, moving down your body in order of: eyebrow, side of eye, under eye, under nose, chin, beginning of collarbone, under arm, then return to the top of your head. So if your setup phrase was, Even though I’m sad my partner is sick, I deeply and completely accept myself, your reminder phrase might be, the sadness I feel that my partner is sick. Repeat this sequence two or three times. 

5. Test the final intensity

Once you have completed the tapping sequence, rate your intensity level again on a scale of 0–10, and compare this with your initial intensity level. Repeat this process until you reach 0.

FAQs about the Emotional Freedom Technique (EFT) tapping

Is there scientific evidence for EFT? 

There is a growing body of research exploring EFT, particularly around anxiety, trauma, and stress-related conditions. While some findings are promising, EFT is considered a complementary therapy. It’s important to see it as part of a wider support plan, alongside medical or psychological treatment. 

Is EFT tapping safe?

EFT is generally considered low risk when practised by a trained professional. However, tapping on distressing memories can sometimes bring up strong emotions. If you have a diagnosed mental health condition or complex trauma, it may be advisable to speak with your GP or mental health professional before starting EFT. 

How many EFT sessions will I need?

There is no set number of recommended sessions. Some people seek support for a single specific issue and attend only a few appointments, while others choose long-term work with one or more issues. The number of sessions will depend on your goal, the complexity of the issue, and how you respond to sessions. 

Finding an EFT practitioner

Reaching out for support can be daunting. If you are feeling overwhelmed, know that you aren’t alone. Many people who seek out EFT feel stuck or unsure of where to turn to. If you are considering EFT tapping for anxiety, stress or trauma, speaking with a registered hypnotherapist may be a good first step.

It is important to find an EFT practitioner who is a good fit. It’s OK to ask about training, experience and qualifications. Many therapists will offer an initial consultation so that you can discuss what you would like help with and how many sessions you are likely to need. You may also want to ask them if they will be using EFT on its own or in combination with other therapies.