EFT tapping is a five-step technique that targets acupressure points to reduce pain and intensity of mental health symptoms. People with anxiety, phobias, depression, trauma, and pain disorders can benefit from tapping. It can be integrated into any mental health treatment, and taught to individuals to practice on their own.
What Is EFT Tapping?
EFT tapping, often called tapping or the emotional freedom technique, is an alternative healing technique used to address emotional and physical pain, and is often used as a natural anxiety remedy. By gently tapping on nine meridian points while focusing on the pain you want to address, you are able to restore your body’s energy and bring it into balance. Tapping is a five-step technique that uses a specific set-up and pattern. It’s easy to learn and can be done anywhere, anytime.
Who Is EFT Therapy Right For?
Studies show that EFT can help treat symptoms of anxiety, depression, specific phobias, and PTSD. It has also been used effectively with people experiencing symptoms of burnout, chronic stress, and test anxiety. Tapping helps address physical health issues as well, including chronic pain, acute pain, and weight management, and reduces symptoms caused or exacerbated by high cortisol levels such as high blood pressure, headaches, and poor sleep.
Tapping is best used as part of a holistic treatment plan. It can easily be integrated into many existing treatment plans for both mental and physical health concerns. Its usefulness is not limited to the issues listed above. Tapping can also be used as part of a mindfulness practice to increase overall wellbeing.
The Philosophy Behind Tapping Therapy
EFT tapping falls into the category of body-centered, somatic therapies. EFT tapping follows the same philosophy as acupuncture, which helps you learn how your body processes energy and where in your body energy may be trapped. There are certain areas on the body where EFT Tapping interventions can be done to help stimulate the flow of energy.
“The body doesn’t know the difference between whether we are thinking about an event or the event is actually happening in present time. Therefore, each time we think about an unresolved past event, it triggers a cascade of stress hormones and sends us into the survival part of our brain. In an EFT session, we focus on a particular issue or event while tapping on these meridian endpoints. Just tapping these points sends a calming signal to the reptilian or survival center of the brain. This allows us to discharge the emotions and rewire the neural pathways to the brain, so we can think about the event and our body can recognize that the event is not currently happening and that we are safe.” – Kael Balizer, Ayurveda practitioner and EFT practitioner at Life In Balance
How Does the Emotional Freedom Technique Work?
Tapping utilizes elements of cognitive, exposure, and somatic therapies. In the first two steps of the process, you are engaging the frontal lobe of your brain as through traditional talk therapy. As you begin to tap, it stimulates the meridian points (subsets of the points targeted in acupuncture). When activated (such as by tapping), they send a signal to the brain to relax.
Tapping seems to target the amygdala, a part of the midbrain that has a key role in the body’s response to stress, as well as in processing fear and intense emotions. It helps to activate the fight-or-flight response, is not under conscious control, and cannot be directly engaged in traditional talk therapy like the frontal lobes can.
Tapping the meridian points while repeating a reminder phrase causes a decrease in the stress hormone cortisol.1 High levels of cortisol have been linked to numerous physical health conditions including reduced immune function, cardiovascular disease, and stroke. It has also been linked to mental health conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD). By reducing cortisol levels, it is possible to increase both physical and mental health, and reduce symptom intensity and frequency.
9 EFT Tapping Points
There are nine meridian points targeted in the tapping sequence. Regardless of the issue being addressed, the points and the sequence remain the same.
The nine EFT tapping points are:
- Side of Hand: The outer edge of your hand, below your pinky
- Eyebrow point: The inner points of your eyebrows, just above the bridge of your nose
- Side of eye: The bone along the outside point of your eyes
- Under eye: The bone directly under your eyes
- Under nose: Under your nose, right above the center of your upper lip
- Chin point: The crease below your bottom lip and above your chin
- Collarbone point: The area about one inch below and one inch to the side of the where your collar bones meet
- Under arm: The area on your ribcage about four inches below your armpit
- Top of head: The crown of your head
5 Steps of EFT Tapping
Tapping follows a sequence of five steps, often called a round, that takes about two minutes to complete. Lower intensity issues may only require four or five rounds to provide relief, while more intense issues may take 10 or 12 rounds. Intense or chronic issues are best addressed through consistent tapping over time. The benefits are cumulative, meaning you will get the best results by tapping everyday.
Here are the five steps of the emotional freedom technique:
1. Identify the Issue & the Emotion
Begin by identifying the issue you’d like to focus on. Then, identify the emotion that underlies it. For example, if you’re dealing with chronic pain from rheumatoid arthritis, you might feel helpless, exhausted, or angry. If you’re dealing with a depressive disorder, you might feel hopeless, worthless, or numb.
2. Rate the Intensity
On a scale from 0-10 — with zero being no intensity and 10 being the most extreme — rate the intensity of the emotion you’re focusing on right now.
3. Create the Set-up Statement
The set-up statement begins with “Even though,” followed by two parts. Part one is the issue you’re focusing on; part two is a phrase of acceptance.
- Examples of part one: “Even though I feel anxious about this presentation,” “Even though I feel depressed,” or “Even though I feel heartbroken that my partner broke-up with me”
- Examples of part two: “I deeply and completely accept myself,” “I honor my feelings,” “I am safe right now,” or “I allow my body to relax”
- Examples of a full set-up statement: “Even though I feel extremely anxious right now, I deeply and completely accept myself,” “Even though I feel pain in my joints, I allow myself to relax,” or “Even though I feel afraid about flying on an airplane, I honor my feelings”
4. Tap While Repeating the Full Set-Up Phrase
Take a nice, deep breath and let your breath return to normal. Begin tapping on point one, the side of the hand point. You can use either hand. Tap lightly with a pressure akin to drumming your fingers on a desk. Repeat the full set-up statement three times.
Then, begin tapping on point two, the eyebrow. Repeat part one of the set-up statement or some variation. For example, if part one of your set-up statement was “I feel extremely anxious right now,” you might say “extremely anxious,” “anxiety,” or “feeling anxious.” Continue tapping along points three through nine while repeating part one or a variation on your set-up phrase. For points two through six, you may wish to use two fingers.
5. Rate the Intensity Again
Take another deep breath. Rate the intensity of the emotion you are focusing on. It’s normal not to feel any significant change after only one round of tapping. Continue repeating steps one through five until the intensity of the emotion or issue you’re focusing on has reduced to a two or three.
Does EFT Therapy Work?
Since its development, over 100 scholarly articles have been published demonstrating the effectiveness of tapping. In 2020, the American Psychological Association (APA) published a study showing a single hour of tapping to reduce the biological markers of stress in individuals experiencing a range of symptoms related to psychological distress such as anxiety, depression, and interpersonal sensitivity.1 It can also reduce symptoms of chronic stress, chronic pain, and testing/performance anxiety.
EFT Tapping for Anxiety
A review of the literature found that tapping helped significantly reduce anxiety symptoms. In one study comparing EFT to cognitive behavioral therapy (CBT), 90% of those who received EFT had significant improvement in symptoms compared to 63% of those who received CBT. Additionally, tapping was effective without any augmentation from medication. It took only three sessions for results as compared to 15 for CBT.2
Other studies have found tapping to be effective in treating anxiety in a number of populations including adolescents, students, healthcare workers, and a variety of adults.3,4,5,6
The reduction of anxiety symptoms is maintained after treatment, with one study finding participants still experiencing reduced symptoms three months later.4
EFT Tapping for Depression
A review and meta-analysis of studies on the effect of EFT in reducing depression found that tapping reduced symptoms by 41%. It also found that the effects of tapping were larger than the effects seen in antidepressant drug trials.7 Like in tapping for other mental health conditions, symptom reduction was sustained over time.2
Studies that looked at individuals experiencing multiple mental health conditions such as a combination of anxiety, depression, and PTSD have found that tapping helps to reduce symptoms for all conditions, including depression.4 One study found that compared to CBT, symptom reduction was not immediate but showed up three and six months after EFT treatment.3
EFT Tapping for Chronic Pain
Numerous studies suggest tapping may be a promising adjunct to treatment for those who suffer from chronic pain. In one study, patients with fibromyalgia participated in an eight-week virtual program. Various aspects of chronic pain including rumination, magnification, and helplessness were reduced, as were symptoms of anxiety and depression.8
A study with individuals suffering from frequent tension-type headaches found that routine tapping twice a day for two months reduced both the frequency and intensity of tension headaches.9 Another study focused on acute pain in individuals who had just undergone surgery. Those who received five minutes of tapping for three days post-surgery experienced significantly less pain than those who received no tapping treatment.10
Tapping Therapy for PTSD
Integrating tapping into treatment for PTSD has been shown to significantly reduce symptoms including flashbacks and nightmares, insomnia, trouble concentrating, isolation, hypervigilance, and aggression. In one study, survivors of the Rwandan genocide were treated with a single session of tapping. After treatment, PTSD symptoms were significantly reduced and improvements were maintained at a two-year follow-up.11
A study with vets suffering from PTSD found similar effects — after six sessions of tapping, 90% of participants no longer met the criteria for PTSD. These improvements were maintained at a six-month follow-up.12
EFT for Other Mental Health Issues
Studies have found that tapping can help to address specific phobias, both reducing the anxiety related to the phobia and increasing the ability to approach the object of the phobia.13 Another study found that a single session of tapping resulted in treatment gains that were maintained six and nine months post-treatment.14
One study looked at the effectiveness of tapping in reducing test anxiety, finding it was as effective as the technique of progressive muscle relaxation. Students who received tapping treatment improved their test scores and reported less emotionality and worry.15
Tapping appears to be effective in not only reducing the psychological symptoms of burnout and stress but also in reducing the biological markers for stress.16 The study published by the APA in 2020 showed that cortisol, the main stress hormone, is significantly reduced after a session of tapping.1 This finding is significant, as tapping is a non-invasive, non-pharmacological intervention that costs nothing and can be done anywhere.
Advantages of EFT Tapping
The emotional freedom technique has many benefits. It can be done for free in the comfort of your own home at a time and place convenient for you, and since it is easily learned, you can easily practice it whenever you feel emotionally triggered.
Additional advantages of EFT tapping include:
- Self-guided
- Natural
- No side effects
- No cost
- Can produce results quickly
- Painless
Risks & Criticisms of Tapping Therapy
No risks have been associated with EFT tapping. Anecdotal evidence suggests that, when tapping, certain people may experience a release of energy, either through crying or yawning (not associated with fatigue). Others have reported feeling thirsty or dehydrated after a prolonged tapping session. No other risks or safety concerns have been noted, anecdotally or in the literature.
Criticisms of EFT
Criticisms of the emotional freedom technique have primarily centered around the lack of clarity in how it works. Originally a part of alternative or holistic healing practices that draw from Eastern medicine, Western mainstream mental health practitioners and organizations have been critical of the seemingly “out there” technique.
However, as tapping continues to gain traction, research has been devoted to understanding the mechanism of how tapping works. This, as well as continued studies demonstrating tapping’s effectiveness, has reduced criticism around the practice.
How to Find a Therapist Who Facilitates EFT Tapping
While there is no central directory for therapists who facilitate tapping, you can use an online therapist directory to search for someone who is able to provide this training. Many therapists who note that they use somatic or energetic techniques are often able to facilitate tapping as well. While insurance companies don’t often denote providers who offer tapping, other health care professionals such primary care doctors, naturopaths, and psychiatrists may be able to offer a referral.
Balizer states, “The beauty of EFT (Emotional Freedom Techniques) is that it is a powerful self-healing tool that one can learn and use on their own in the moment of an emotional upset to bring themselves back to a state of calm and creative thinking. The basic EFT Technique is what most people learn on-line or from a practitioner in their first sessions together.
However, there are many gentle tapping techniques that are very effective for healing bigger ongoing issues, past events and trauma. If you have past trauma, big events or life-long patterns you want to move through, it is best to use a certified EFT practitioner that can safely help you to release these events without re-traumatizing yourself. Working with a practitioner can accelerate the healing and changes one wants to make and give clients the tools and support to effectively tap on their own.”
Who Is Able to Offer EFT Tapping as Part of Therapy?
If you want to use tapping as part of a mental health treatment plan, be sure the provider is a licensed mental health professional. Licensed therapists are able to offer tapping as long as they’ve had basic training. While there are certifications offered through several EFT institutions, they are typically obtained by non-mental health professionals. Certified tapping practitioners can provide EFT; however, they can’t provide therapy.
How Much Does EFT Therapy Cost?
Working with an EFT practitioner is not covered by most insurance plans. The cost of therapy can range from $80 to $200 with an average of $100. EFT offered by mental health professionals as part of a holistic mental health treatment plan is covered by most insurance companies who offer mental health coverage. Sessions range in cost from $100 to $200 with an average being $130.
Final Thoughts on EFT Tapping
Tapping is a non-invasive, non-pharmacological technique that’s easy to learn, can be done anywhere, and can help you start feeling better quickly. If you’re dealing with anxiety, depression, PTSD, chronic pain, or stress, consider tapping. If you’re already working with a mental health professional, ask if you can integrate this into your treatment plan. It can be taught in less than one session and be a powerful adjunct to the treatment you’re already receiving.
For Further Reading
EFT Tapping Infographics
