What is EFT or ‘Tapping’?
Origins and Therapeutic Influences
Emotional Freedom Techniques (EFT) or ‘Tapping’ was developed in the 1990s by Gary Craig, building on the remarkable results achieved by American psychologist, Roger Callahan. EFT is a psychological and somatic stress-reduction technique that integrates principles from various established modalities, including:
- Cognitive Behavioural Therapy (CBT) – Helps in identifying and restructuring negative thought patterns, to make positive behaviour shifts (NICE-recommended).
- Exposure Therapy – Supports gradual desensitisation to traumatic memories and fears, and is a NICE-recommended aspect of phobia treatment.
- Neuro-Linguistic Programming (NLP) – Focuses on the interplay between language, neurological processes, and behaviour, offering tools for modelling excellence.
- Acupuncture and Acupressure – Uses acupoint stimulation to regulate physiological and psychological responses. A growing body of evidence supports clinical use, for example as a nonpharmacological treatment for cancer-related depression, and reducing morning sickness. Additionally, dismantling studies indicate that tapping on acupoints is a key active ingredient in EFT’s effectiveness.
Applications of EFT
EFT has demonstrated efficacy in addressing:
- Anxiety, stress, and emotional regulation
- Post-Traumatic Stress Disorder (PTSD)
- Phobias and fears
- Depression and emotional trauma
- Pain management and chronic health conditions
- Weight loss, cravings, and disordered eating patterns
- Performance enhancement in sports, academics, and public speaking
Scientific Evidence Base
EFT has been extensively studied, with over 275 research studies in peer-reviewed journals across more than 12 countries by over 200 investigators. Among these:
- 70 randomised controlled trials (RCTs)
- 55 clinical outcome studies
- 5 meta-analyses and 5 systematic reviews
- 12 comparative reviews analysing EFT alongside other therapies
The studies document measurable psychological as well as physiological effects, such as changes in brain activity, blood pressure, cortisol levels, and even DNA expression. The American Psychological Association (APA) has reviewed EFT’s effectiveness, and it is now considered an evidence-based therapeutic approach.
There are many tapping videos available online that use various acupoint sites. The studies cited here use clinical EFT which is the gold standard approach that Freya uses in her work with clients.
References
- Church, D., Yount, G., & Brooks, A. J. (2012). The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. The Journal of nervous and mental disease, 200(10), 891–896. https://doi.org/10.1097/NMD.0b013e31826b9fc1
- Church, D., & Nelms, J. (2016). Pain, range of motion, and psychological symptoms in a population with frozen shoulder: A randomized controlled dismantling study of clinical EFT (emotional freedom techniques). Archives of Scientific Psychology, 4(1), 38–48. https://doi.org/10.1037/arc0000028
- Clond M. (2016). Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. The Journal of nervous and mental disease, 204(5), 388–395. https://doi.org/10.1097/NMD.0000000000000483
- Madoni, E. R., Wibowo, M. E., & Japar, M. (2018). Group counseling with systematic desensitization and EFT to reduce public speaking anxiety. Jurnal Bimbingan Konseling, 7(1), 28-35
- 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 (New York, N.Y.), 12(6), 416–426. https://doi.org/10.1016/j.explore.2016.08.001
- Sebastian, B., & Nelms, J. (2017). The Effectiveness of Emotional Freedom Techniques in the Treatment of Posttraumatic Stress Disorder: A Meta-Analysis. Explore (New York, N.Y.), 13(1), 16–25. https://doi.org/10.1016/j.explore.2016.10.001
- Stapleton, P. B., et al. (2022). Neural changes after Emotional Freedom Techniques treatment for chronic pain sufferers. Complementary Therapies in Clinical Practice, 49, Article 101653. https://doi.org/10.1016/j.ctcp.2022.101653
- Stapleton, P., et al. (2019). An initial investigation of neural changes in overweight adults with food cravings after emotional freedom techniques. OBM Integrative and Complementary Medicine, 4(1). https://doi.org/10.21926/obm.icm.1901010
- Wang, F., et al. (2022). Acupuncture and acupressure with improved cancer-related depression of retrospective studies. Frontiers in Oncology, 12, 1036634. https://doi.org/10.3389/fonc.2022.1036634
- 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
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