In our fast-paced modern world, millions of people struggle with anxiety. While traditional therapies and medications can help, many seek alternative or complementary methods to manage stress and anxiety. One increasingly popular approach is Emotional Freedom Techniques (EFT), commonly known as tapping.
EFT is more than just a trendy wellness hack—it’s a scientifically studied technique that helps regulate stress responses and emotional distress. But how does it work? Is there real science behind it? In this guide, we’ll break down the research, benefits, and step-by-step instructions for using EFT tapping to relieve anxiety.
What Is EFT Tapping?
EFT tapping is a mind-body technique that combines cognitive therapy, exposure therapy, and acupressure. It involves tapping on specific points of the body, mainly the face and upper torso, while focusing on distressing thoughts or emotions.
The Origins of EFT
EFT was developed in the 1990s by Gary Craig, a Stanford engineering graduate and personal performance coach. He based it on the principles of traditional Chinese medicine (TCM), which suggests that emotional distress is linked to disruptions in the body’s energy flow. By tapping on specific meridian points, EFT practitioners believe they can restore balance, leading to emotional and physical healing.
But does tapping actually work, or is it just placebo? Let’s look at the science.
| Science | Research | Benefits |
|---|---|---|
| EFT combines cognitive therapy with somatic stimulation of acupressure points | A 2022 review of over 50 studies found EFT tapping to be moderately to largely effective for managing anxiety, depression, PTSD, and other conditions3 | Significant reduction in anxiety symptoms |
| Tapping on specific meridian points is believed to restore balance to the body’s energy system | Studies show EFT leads to a significant decrease in anxiety, though more research is needed3 | Stress reduction and improved emotional well-being |
| Integrates components of cognitive behavioral therapies, exposure therapy, and acupressure5 | A study of university students reported more significant decreases in anxiety, anger, and shame compared to a control group6 | Helps manage symptoms of PTSD |
| Involves repeating a self-acceptance statement while tapping on 8 acupressure points on the face and upper body5 | Research found EFT more effective than tapping on sham points for reducing stress symptoms6 | Can be self-administered anytime, anywhere |
| Aims to create a balance in the body’s energy system to treat emotional distress4 | A study of school teachers at risk of burnout found EFT to be effective6 | May improve sleep patterns and reduce insomnia |
| Grounded in the integrative field of energy psychology5 | Multiple studies support EFT as an “evidence-based” practice for anxiety, depression, and phobias6 | Potential improvement in physical pain management |
EFT Tapping offers a quick, accessible method for anxiety relief, supported by growing scientific evidence. While more research is needed to fully understand its mechanisms, current studies suggest it can be an effective tool for managing stress and emotional distress.
The Science Behind EFT Tapping
How Tapping Affects the Body
Scientific research supports the idea that EFT reduces physiological stress and alters brain activity associated with anxiety. Here’s how:
- Reduces Cortisol Levels (Stress Hormone)
A study published in the Journal of Nervous and Mental Disease found that individuals who practiced EFT had a 43% reduction in cortisol levels compared to those who only received talk therapy. Lower cortisol levels are linked to reduced stress, improved mood, and better overall well-being. - Rewires the Brain’s Stress Response
EFT has been shown to influence the amygdala and hippocampus—the brain regions involved in processing fear and trauma. By tapping on acupressure points while recalling distressing memories, individuals may “rewire” their brain’s reaction to stress, making anxiety responses less intense over time. - Comparable to Cognitive-Behavioral Therapy (CBT)
A meta-analysis published in 2016 reviewed multiple randomized controlled trials and found that EFT significantly reduced anxiety as effectively as standard psychotherapeutic interventions.
How to Perform EFT Tapping for Anxiety
One of the best things about EFT is that you can do it anywhere, anytime. Here’s a step-by-step guide to tapping for anxiety relief:
1. Identify the Issue
Think about the specific issue that is causing you stress or anxiety. Be as specific as possible. For example, “I feel anxious about my upcoming presentation.”
2. Rate the Intensity
On a scale of 0 to 10, with 10 being the most intense, how strongly do you feel the emotion?
3. Create a Setup Statement
This phrase acknowledges the problem while affirming self-acceptance. A common setup statement is:
“Even though I feel anxious about my presentation, I deeply and completely accept myself.”
4. Tap on the Following Points
Use two fingers to gently tap each point about 5-7 times while repeating your setup statement:
- Side of the hand (Karate chop point)
- Eyebrow (Inner edge, near the nose)
- Side of the eye (Outer corner)
- Under the eye (On the bone, below the pupil)
- Under the nose (Between the nose and upper lip)
- Chin (Midpoint below the lower lip)
- Collarbone (Just below the collarbone, on either side of the sternum)
- Under the arm (About 4 inches below the armpit)
- Top of the head (Crown of the head)
5. Reassess the Intensity
After one round of tapping, take a deep breath and rate the intensity of your anxiety again. Repeat the process until your distress level drops to a manageable level.
The Benefits of EFT Tapping for Anxiety Relief
Multiple studies have shown EFT’s effectiveness in reducing anxiety. Here’s why it works:
✅ Fast-Acting Relief – Some people experience a noticeable reduction in anxiety within minutes of tapping.
✅ Non-Invasive & Drug-Free – Unlike medication, EFT has no harmful side effects.
✅ Easy to Learn & Use Anytime – EFT can be practiced anywhere, making it an excellent self-help tool.
✅ Reduces Anxiety Long-Term – Studies suggest that regular EFT practice rewires the brain’s response to stress over time.
✅ Scientifically Supported – Multiple randomized controlled trials have validated EFT’s effectiveness.
FAQs About EFT Tapping for Anxiety
1. Is EFT tapping scientifically proven to work?
Yes. Studies have shown EFT can lower cortisol, reduce anxiety symptoms, and rewire the brain’s stress response. It has been compared to traditional therapies like CBT and shown similar or better results (source).
2. Can I do EFT tapping on my own?
Absolutely! Many people practice EFT by themselves. However, working with a trained EFT practitioner can help resolve deeper emotional issues.
3. How long does it take to see results?
Some people feel immediate relief after a few minutes of tapping, while others may need multiple sessions for lasting results.
4. Are there any side effects?
EFT is generally safe, but some people may experience emotional discomfort when addressing traumatic memories. If this happens, consider working with a professional.
5. How does EFT compare to traditional therapy?
Studies show EFT works as well as, or better than, talk therapy and cognitive-behavioral therapy (CBT) for reducing anxiety. The key difference is that EFT targets both the emotional and physical components of stress.
Final Thoughts: Why You Should Try EFT Tapping Today
EFT tapping is a simple, yet powerful, tool for managing anxiety and emotional stress. It is backed by scientific research and offers a fast, non-invasive way to calm your mind, regulate emotions, and feel more in control.
Want to give it a try?
✅ Follow the step-by-step tapping guide above.
✅ Watch the EFT tapping tutorial video.
✅ Practice EFT consistently to see long-term benefits.
For more on anxiety relief, check out these resources:
- How to Set Boundaries for Mental Health: A Science-Backed Guide to Reducing Stress and Preventing Burnout
- How Loving-Kindness Meditation Can Reduce Anxiety: A Science-Backed Guide to Inner Peace
- Breathwork for Anxiety: Science-Backed Techniques to Reduce Stress and Boost Calm
- Yoga Nidra for Anxiety: The Science-Backed Path to Deep Relaxation and Stress Relief
- Body Scan Meditation for Anxiety: A Science-Backed Guide to Calm Your Mind & Body
- Transcendental Meditation for Overcoming Anxiety: The Science, Benefits, and How It Works
- How Coloring Books Calm the Mind: Science-Backed Benefits for Stress and Mental Health
- Journaling for Anxiety Relief: Proven Science, Benefits, and How to Start Today
EFT tapping is not a substitute for professional medical advice. If you have severe anxiety, consult a licensed therapist or doctor.
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