Rooted in the ancient Eastern principles of acupressure, EFT tapping has been shown to help reduce stress, anxiety, and the emotional impact of various psychological conditions. We take a look at where this powerful practice comes from and explore how it might help you if you’re facing psychological difficulty.
Also known as ‘tapping therapy’, EFT tapping (Emotional Freedom Technique) is the practice of tapping certain meridian points across the body to release tension and improve the flow of energy. It’s inspired by acupuncture and is based on the idea that emotional distress is caused by a disruption to the body’s energy system. Developed by a man named Gary Craig, the technique has been shown to calm people down and reduce cortisol spikes, although the exact biological mechanism, specifically how physical tapping translates into psychological healing, is still being explored by researchers.
The creator of EFT tapping, Gary Craig, believed that all negative emotions are actually caused by disruptions in the body’s energy system – an idea that’s central to Chinese medicine. His argument was that by tapping specific meridians in the body, you release these negative emotions and balance the body’s energy flow.
From a scientific perspective, this action of tapping various parts of the body is thought to send calming signals directly to the amygdala (the “fight or flight” part of the brain), easing tension and releasing stress. EFT also helps to reprocess old ways of thinking; many EFT practitioners encourage clients to focus on naming or identifying difficult emotions or problems during the practice. This helps to retrain the brain to realise that the memory or situation is not an immediate physical threat, much like how Eye Movement Desensitisation and Reprocessing (EMDR) is used for trauma. One study in particular shows tapping may even be more effective than cognitive behavioural therapy (CBT).
Want to try tapping at home? In EFT, there are 9 key meridians to focus on during the practice. These are:
The side of the hand (karate chop): This is the fleshy part of the outer palm. It’s recommended to tap this area at the start of the practice while setting any intentions or problems you want to resolve.
You can then move on to tap:
The top of the head: Directly in the centre of the crown.
The brow: At the beginning of the eyebrow, just above and to the side of the nose.
The side of the eye: On the bone bordering the outside corner of the eye.
Under the eye: On the bone under the eye, about an inch below the pupil.
Under the nose: In the small area between the bottom of your nose and the top of the upper lip.
The chin: In the indentation between the bottom of the lower lip and the chin.
The collarbone: Just below the hard ridge of the collarbone where it meets the breastbone.
Under the arm: On the side of the body, about four inches below the armpit.
You can tap each point 5-7 times in a gentle rhythm and repeat rounds as needed. When tapping, it doesn’t matter which side of the body you use (left or right), and you can even use both hands at the same time. You simply want to stimulate each point while staying focused on the emotion you are trying to resolve.
There are lots of different ways tapping therapy can be helpful. You may want to try it if:
Research shows that EFT tapping has a positive effect on conditions like anxiety and depression. While it’s not there to replace other therapeutic methods like counselling or seeking professional support, it can be a useful tool to try at home alongside other mindfulness practices.
If you’ve been feeling stressed due to a busy workload, you may find tapping helps you to calm down during the work day. Like breathwork, it’s something that can be done subtly while sitting at your desk or travelling on public transport.
If you have autism or ADHD, you might experience periods of overwhelm or burnout, especially when life gets busy or work feels overstimulating. You may find tapping helps with this because it’s a bit like stimming – it can be used to consciously regulate your nervous system and pull yourself out of fight or flight. When paired with calming breaths and the right workplace adjustments, it can be a great technique for self-regulating, especially if you struggle with interoception and need ways to connect with your body.
Yes. Tapping is based on the stimulation of meridian points combined with cognitive exposure and reframing. While more research needs to be done to understand the precise biological pathways, many people find it an effective way to deal with stress and mental health issues. Recent clinical trials have shown that EFT can significantly reduce cortisol levels and may even be more effective than Cognitive Behavioural Therapy (CBT) for treating anxiety and PTSD.
Absolutely. Although some people feel more comfortable working with a therapist specialising in tapping, it is something that can be done easily at home or at work. Use the meridian points mentioned above to give it a go yourself or follow a YouTube tutorial on tapping.
Some people feel a physical shift in as little as 2 to 5 minutes. After a few rounds, you may notice your heart rate slowing or want to let out a “sigh of relief”. For deeper, long-term psychological challenges, it may take 3 to 10 sessions to see lasting results, though research shows these changes tend to be more permanent than those from traditional talk therapy.
Yes! Tapping is believed to be very safe. It doesn’t involve medication or intense physical strain, so it’s a great option for people dealing with stress or mental health issues.
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