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EFT Tapping (Emotional Freedom Technique): How It Works, Cost, & Effectiveness

Published: May 5, 2022 Updated: May 18, 2022
Published: 05/05/2022 Updated: 05/18/2022
Headshot of Hart Haragutchi, MA, LMHCA
Written by:

Hart Haragutchi

MA, LMHCA
Headshot of Lynn Byars, MD, MPH, FACP
Reviewed by:

Lynn Byars

MD, MPH, FACP
  • What Is EFT Tapping?Definition
  • How Does Tapping Work?How It Works
  • EFT Tapping Points9 Points
  • Steps of EFT Tapping5 Steps
  • Does EFT Therapy Work?Effectiveness
  • Advantages of EFT TappingAdvantages
  • Risks & Criticisms of Tapping TherapyRisks
  • How to Find a Therapist Who Facilitates EFT TappingHow to Find
  • Final Thoughts on EFT TappingConclusion
  • Additional ResourcesResources
  • EFT Tapping InfographicsInfographics
Headshot of Hart Haragutchi, MA, LMHCA
Written by:

Hart Haragutchi

MA, LMHCA
Headshot of Lynn Byars, MD, MPH, FACP
Reviewed by:

Lynn Byars

MD, MPH, FACP

EFT tapping (emotional freedom technique) is a five-step technique that targets acupressure points to reduce pain and intensity of mental health symptoms. Individuals 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.

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What Is EFT Tapping?

EFT tapping, often simply called tapping, is an alternative healing technique used to address emotional and physical pain. 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 helps treat anxiety, depression, specific phobias, and PTSD. It has also been used effectively with individuals 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 of issues 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. It’s 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 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.

Kael Balizer, Natural Therapeutic Specialist“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 Tapping 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.

EFT Tapping - Side of Hand 

The nine EFT tapping points are:

  1. Side of Hand: The outer edge of your hand, below your pinky
  2. Eyebrow point: The inner points of your eyebrows, just above the bridge of your nose
  3. Side of eye: The bone along the outside point of your eyes
  4. Under eye: The bone directly under your eyes
  5. Under nose: Under your nose, right above the center of your upper lip
  6. Chin point: The crease below your bottom lip and above your chin
  7. Collarbone point: The area about one inch below and one inch to the side of the where your collar bones meet
  8. Under arm: The area on your ribcage about four inches below your armpit
  9. 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 zero to 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 it’s development, over 100 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 symptoms related to anxiety. 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

EFT 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

EFT Tapping has benefits which are important to consider. It can be done for free in the comfort of your own home at a time and place convenient for you. Additional advantages 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 EFT 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. 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 issue, 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 mental health professionals 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 ranges from $80 to $125 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.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

BetterHelp Online Therapy – BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Talkspace Online Therapy – Online therapy is convenient with Talkspace. Get therapy for as little as $69 per week, or potentially much less if you have insurance from Cigna, Optum, or UHR. Try Talkspace

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Mindfulness & Meditation App – Headspace is an easy way to incorporate mindfulness and meditation into your routine. See for yourself how a few minutes each day can impact your stress levels, mood, and sleep. A monthly subscription for Headspace is only $12.99 per month and comes with a 7-day free trial. Try Headspace

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For Further Reading

  • Mental Health America
  • National Alliance on Mental Health
  • MentalHealth.gov

EFT Tapping Infographics

EFT Tapping Definition 9 EFT Tapping Points What Issues EFT Tapping Help With

5 Steps of EFT Tapping Articles Supporting the Effectiveness of EFT Tapping

16 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Stapleton, P. Crighton, G., Sabot, D., & O’Neill, H.M. (2020). Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychological Trauma: Theory, Research, Practice, and Policy, 12(8), 869-877. 10.1037/tra0000563

  • Bach, D., Groesbeck, G, Stapleton, P, Sims, R., Blickheuser, K., & Church, D., (2019). Clinical EFT (Emotional freedom techniques) improves multiple physiological markers of health. Journal of Evidence Based Integrative Medicine, 24. https://doi.org/10.1177/2515690X18823691

  • Chatwin, H., Stapleton, P., Porter, B., Devine, S., & Sheldon, T. (2016). The effectiveness of cognitive behavioral therapy and emotional freedom techniques in reducing depression and anxiety among adults: A pilot study. The Journal of Integrative Medicine, 15(2), 27-34.

  • Church, D. & Brooks, A.J. (2010). The effect of a brief emotional freedom techniques self-intervention on anxiety, depression, pain, and cravings in health care workers. The Journal of Integrative Medicine, 9(5), 40-43. https://doi.org/10.1016/j.explore.2020.11.012

  • Gaesser, A.H. & Karan, O.C. (2017). A randomized controlled comparison of emotional freedom technique and cognitive-behavioral therapy to reduce adolescent anxiety: A pilot study. The Journal of Alternative and Complementary Medicine, 23(2), 102.108. 10.1089/acm.2015.0316

  • Patterson, S.L. (2016). The effect of emotional freedom technique on stress and anxiety in nursing students: A pilot study. Nurse Education Today, 40, 104-110. 10.1016/j.nedt.2016.02.003

  • Nelms, J.A. & Castel, L. (2016). A systematic review and meta-analysis of randomized and nonrandomized trials of clinical emotional freedom techniques (EFT) for the treatment of depression. Explore: The Journal of Science and Healing, 12(6), 416-426. https://doi.org/10.1016/j.explore.2016.08.001

  • Brattberg, G. (2008). Self-administered EFT (Emotional freedom techniques) in individuals with fibromyalgia: A randomized trial. The Journal of Integrative Medicine, 7(4), 30-35.

  • Bougea, A.M., Spandideas, N., Alexopoulos, E.C., Thomaides, T., Chrousos, G.P., & Darviri, C. (2013). Effect of the emotional freedom technique on perceived stress, quality of life, and cortisol salivary levels in tension-type headache. Explore: The Journal of Science and Healing, 9(2), 91-99.  https://doi.org/10.1016/j.explore.2012.12.005

  • Padmapriya, D. & Jenifer, B.S. (2020). Effectiveness of emotional freedom technique tapping and acupressure on post-operative pain reduction among post-operative clients. Journal of Pharmacy Research, 14(7), 1046-1050.

  • Connolly, S. & Sakai, C. (2011). Brief trauma intervention with Rwandan genocide-survivors using thought field therapy. International Journal of Emergency Mental Health, 13(3), 161–172.

  • Geronilla, L., Minewiser, L. Mollon, P., McWilliams, M. & Clond, M. (2016). EFT (emotional freedom techniques) remediates PTSD and psychological symptoms in veterans: A randomized controlled replication trial. >Energy Psychology, 8(2), 29-41. 10.9769/EPJ.2016.8.2.LG

  • Salas, M.M. Brooks, A.J. & Rowe, J.E. (2011). The immediate effect of a brief energy psychology intervention (emotional freedom techniques) on specific phobias: A pilot study. Explore: The Journal of Science and Healing, 7(3), 155-161. https://doi.org/10.1016/j.explore.2011.02.005

  • Wells, S. Polglase, K. Andrews, H.B., Carrington, P, & Baker, A.H. (2003). Evaluation of a meridian-based intervention, emotional freedom techniques (EFT), for reducing specific phobias of small animals. Journal of Clinical Psychology, 59(9), 943-966.  https://doi.org/10.1002/jclp.10189

  • Sezgin, N. & Ozcan, B. (2009). The effect of progressive muscular relaxation and emotional freedom techniques on test anxiety in high school students: A randomized controlled trial. Energy Psychology, 1(1). 10.9769/EPJ.2009.1.1.NS

  • Dincer, B. & Inangil, D. (2021). The effect of emotional freedom techniques on nurses’ stress, anxiety, and burnout levels during the COVID-19 pandemic: A randomized controlled trial. Explore: The Journal of Science and Healing, 17(2), 109-114.  https://doi.org/10.1016/j.explore.2020.11.012

update history

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

  • Originally Published: May 19, 2021
    Original Author: Hart Haragutchi, MA, LMHCA
    Original Reviewer: Lynn Byars, MD, MPH, FACP

  • Updated: May 5, 2022
    Author: No Change
    Reviewer: No Change
    Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “The Philosophy Behind Tapping Therapy” and “Advantages of EFT Tapping”. New material written by Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C and reviewed by Dena Westphalen, PhamD.

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Mindfulness for Teens: How It Works, Benefits, & 11 Exercises to TryThere are many mindfulness exercises and techniques that are suitable for teens, including paced breathing, grounding and body scans.
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Reality_Therapy
Reality Therapy: How It Works & Who It’s Right ForReality therapy is usually a short-term, solution-focused approach sometimes used to help people change a behavior or lifestyle. Reality more
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Imago_Therapy
Imago Therapy: How It Works, Cost, & What to ExpectImago relationship therapy is an approach most often used in couples therapy. Imago therapists work based on the Imago more
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Meditation for Anxiety: How It Works & Ways to Get Started
Meditation for Anxiety: How It Works & Tips for Getting StartedMeditation can promote positive effects on the brain, mood, and emotional management. It can be practiced virtually anywhere inexpensively more
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Virtual Reality Exposure Therapy: How It Works & Who It's Right For
Virtual Reality Exposure Therapy: How It Works & Who It's Right ForVirtual Reality Exposure Therapy (VRET) is a virtual immersion therapy that uses specialized programmed computers to aid in the more
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Headshot of Hart Haragutchi, MA, LMHCA
Written by:

Hart Haragutchi

MA, LMHCA
Headshot of Lynn Byars, MD, MPH, FACP
Reviewed by:

Lynn Byars

MD, MPH, FACP
  • What Is EFT Tapping?Definition
  • How Does Tapping Work?How It Works
  • EFT Tapping Points9 Points
  • Steps of EFT Tapping5 Steps
  • Does EFT Therapy Work?Effectiveness
  • Advantages of EFT TappingAdvantages
  • Risks & Criticisms of Tapping TherapyRisks
  • How to Find a Therapist Who Facilitates EFT TappingHow to Find
  • Final Thoughts on EFT TappingConclusion
  • Additional ResourcesResources
  • EFT Tapping InfographicsInfographics
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For immediate help call:
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Suicide Hotline:
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See more Crisis Hotlines
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For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
here
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