Emotional Freedom Technique (EFT)
✨ Emotional Freedom Technique (EFT)—often called “tapping”—is a self-help method that combines elements of cognitive behavioural therapy (CBT), exposure therapy, and acupressure. It involves gently tapping on specific points on the body (known as acupoints) while focusing on a particular emotional or physical issue.
The goal is to reduce emotional distress and promote relaxation by stimulating the body’s parasympathetic nervous system, which helps regulate stress responses.
✨ EFT is a complementary approach, based on the idea that emotional distress is linked to disruptions in the body’s energy system. By tapping on acupressure points—similar to those used in acupuncture—while acknowledging a troubling thought or feeling, EFT aims to:
- Reframe negative thoughts
- Reduce physiological stress responses
- Promote emotional regulation
The psychological components of EFT (like CBT and exposure) are well-established.
📚 What Does the Evidence Say?
EFT has been studied in various clinical contexts. While more rigorous research is needed, several peer-reviewed studies suggest potential benefits, and a recent, large (56 RCTs: n = 2,013), meta-analysis found that EFT could be effective for “(a) psychological conditions such as anxiety, depression, phobias, and posttraumatic stress disorder (PTSD); (b) physiological issues such as pain, insomnia, and autoimmune conditions; (c) professional and sports performance; and (d) biological markers of stress” (Church et al, 2022).
However, EFT is still considered a complementary approach. The EFT International review Salicru, S. (2025) highlights gaps in the evidence base and calls for more trials to clarify its mechanisms and long-term effects.
📚 References
Salicru, S. (2025). Emotional freedom techniques in mental health care: Evidence review, gaps, and future directions. Academia Mental Health and Well-Being, 2. doi: 10.20935/MHealthWellB7723
Church, D., Stapleton, P., Vasudevan, A. and O’Keefe, T., 2022. Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Frontiers in psychology, 13, p.951451.