What is EFT? 

EFT (aka tapping) stands for Emotional Freedom Technique. It is an evidence-based technique, with ” three essential ingredients [of] exposure, cognitive framing, and acupressure1.” It combines techniques from traditional psychological approaches including Cognitive Behavioral Therapy, whilst adding the novel ingredient of acupressure.  As the name suggests, you ‘tap’ on specific energy points on the body while focusing on uncomfortable thoughts and feelings to reduce stress (or any other unpleasant emotion) as well as promote self-empowerment.  

I like to think of it as a blend of modern Psychology, Neuroplasticity and Traditional Chinese Medicine – healing that feels magical but works like science. 

Why does EFT work?

Research shows that thoughts, feelings, and experiences (real or imagined) are constantly rewiring our brains and creating our reality. If you think the same thoughts over and over again and assign truth to them, they become beliefs. Thanks to your brain’s reticular activating system, these beliefs create a lens through which you interpret information, meaning you look (typically unconsciously), for evidence to match up with these beliefs in your environment – often shaping how we act and show up in the world.   

By using EFT to expose these thoughts and feelings and then tapping on them, you are not only interrupting the fight-flight-freeze response and lowering the stress hormone cortisol, but “removing the emotional charge2” from any memories.  

When these triggers are removed, you can input new ‘coding’ (thoughts) into your brain, re-programming your RAS to enforce these updated beliefs. As you create new neural connections, you not only “create an improved state of well-being3”, but shape a new reality.  

Acting as “acupressure for the emotions”, EFT can be used to overcome a range of emotions including fear, stress, anger, shame and guilt. It can even be used to cultivate and enhance more positive feelings such as love and (see a video demonstration here).  Thanks to developments in research, we are only learning more and more about the extensive benefits of tapping. Read this systematic review about how EFT has been shown to reduce stress, anxiety, depression, trauma as well as improvements in happiness levels. Dr Peta Stapleton, a Psychologist, Professor and leading EFT Researcher highlights its efficacy: 

  • The American Psychological Association has validated clinical EFT as an “evidence-based” practice.”   
  • As of 2020, in Australia EFT was approved under the National Insurance Disability Scheme for therapy.  
  • Her research has also demonstrated how EFT is a useful tool for reducing chronic pain and even assisting with food cravings and weight loss.  

Benefits of EFT

Light taps, big shifts! Because EFT addresses underlying emotional causes, it gets to the “root” of the problem, helping to achieve long-term results. As you are re-programming the thoughts and beliefs your brain produces, changes continue to occur – even after you’ve finished a session!  

EFT also provides instantaneous relief. Many individuals have reported feeling calmer and lighter after just a few short rounds of tapping. You can read some inspirational experiences from EFT recipients here.  

The effectiveness of tapping has been documented when “delivered in person or virtually1”, so you can essentially redesign your life without having to leave your cozy cocoon (or change out of your pajamas!)     

Other benefits include:  

  • Improved confidence and self-esteem: By rewiring your brain to think new thoughts, you can change how you think and feel about yourself and start to believe in things you previously thought were not possible.  
  • Stress reduction: By lowering the body’s production of cortisol and nipping the stress response in the bud, EFT helps you to feel calm. Expect to also experience improvements in sleep, energy and focus as a result.  
  • Eases or releases chronic pain⁠⁠: As EFT is a somatic therapy, it can be particularly helpful to release stored tension and trauma which often manifests as physical ailments including headaches, chronic fatigue, inflammation, high blood pressure and other autoimmune conditions.  
  • Recovery from trauma, addiction and phobias: By using this supportive healing modality, underlying emotional blocks and triggers can be processed.  
  • Improved relationships: As a result of targeting emotional blocks, your capacity to communicate, become less reactive and more regulated increases, which has flow-on effects for your relationships.   

Where can I learn more about EFT?

  • Click on the links referred to in this post or see the footnotes below for some EFT-related readings.  

And of course, me!! I would love to hear from you. I often post handy tips and ‘tap along’ videos over on Instagram. You can also read through some EFT FAQs, find out more about the structure of an EFT session, or book a free discovery call.  

Happy tapping, 

Val xx 

1Church. D., P. Stapleton, A. Vasudevan, & T. O’Keefe. “Clinical EFT as an Evidence-Based Practice for the treatment of Psychological and Physiological Conditions: A Systematic Review.” Front Psychol. 13:95145. https://doi.org/10.3389/fpsyg.2022.951451  

2Church, D. The EFT Manual. Third ed. Petaluma, CA: Energy Psychology Press, 2014.  

3Dispenza, J. You Are the Placebo: Making Your Mind Matter. Carlsbad, CA: Hay House Inc, 2014.