Emotional Freedom Technique

Emotional Freedom Technique (EFT), often called “tapping”, combines focused attention on an issue with tapping on specific points on the face and body. People commonly use EFT for stress, anxiety, phobias and performance nerves.

It can be used as a self-help tool or with a practitioner, and works best with clear goals and outcome tracking.

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EFT (tapping) is a structured technique that combines elements of exposure (bringing an issue to mind), verbal statements, and tapping on specific points. Sessions usually focus on reducing distress around a particular memory, feeling or trigger, then building a calmer response.

What happens in an EFT session?

Your practitioner will typically help you define a clear target (for example: a fear trigger, a work situation, a specific memory, or a body sensation). You will rate distress, do one or more tapping “rounds”, and re-rate to see whether the intensity changes. Some practitioners combine EFT with coaching or other therapy skills.

What can EFT be used for?

Stress and overwhelm
Anxiety and worry
Phobias and specific fears
Performance anxiety and confidence
Trauma-related distress (with appropriate training and safeguards)

Evidence and limitations

Evidence for EFT varies by condition and study quality. Some people find it helpful, but it should not replace evidence-based mental health treatment when that is indicated—especially for severe symptoms, complex trauma or high-risk presentations.

Safety and suitability

Because EFT may involve bringing up distressing memories, it can feel intense for some people. If you have complex trauma, dissociation, or a history of psychosis, seek a practitioner with appropriate clinical training or consider a regulated mental health professional.

History of Emotional Freedom Technique

EFT developed in the late 20th century as a technique combining elements of cognitive approaches, exposure and acupressure-point tapping. Over time, variations emerged, and EFT became widely used in coaching and wellbeing contexts.

In the UK, EFT is commonly offered as a complementary method for stress and anxiety support, sometimes integrated with counselling or coaching frameworks.

Typical conditions that use Emotional Freedom Technique

Condition	Evidence	Notes
Acne-related confidence concerns	moderate	EFT's tapping may offer supportive relief from appearance-related distress, though evidence is limited and it is not a substitute for proper care.
Addiction / dependency support	moderate	EFT tapping is sometimes used to ease cravings and distress in recovery, though evidence is limited and it shouldn't replace professional care.
Anger issues	moderate	Tapping while focusing on anger triggers may ease distress for some; evidence is limited and it is not a substitute for professional care.
Anxiety	moderate	Tapping-based technique with some evidence for anxiety; best with clear goals and review.
Body image concerns	moderate	Some find tapping eases the anxiety tied to body image worries; evidence is limited, so use it alongside, not instead of, proper mental-health care.
Cancer emotional support (men)	moderate	Some men use EFT tapping alongside their care to ease cancer-related distress, though evidence is limited and it is not a substitute for proper professional support.
Caregiver stress	moderate	Some carers use EFT tapping alongside other support to ease tension; evidence is limited and it is not a substitute for proper care.
Chronic illness adjustment	moderate	EFT uses tapping alongside focused attention to ease anxiety around chronic illness; evidence is limited and it complements, not replaces, proper care.
Complex PTSD	moderate	Combines tapping with focus on distressing memories to help reduce the emotional charge of complex trauma; evidence is still limited and it should support, not replace, proper care.
Compulsive behaviours	moderate	EFT pairs tapping with focus on compulsive urges to ease the anxiety that drives them; evidence is limited and it complements, not replaces, proper care.
Confidence building	moderate	EFT pairs tapping with focus on self-doubt to ease anxiety around new challenges; evidence is limited, so treat it as a supportive aid.
Depression	moderate	Tapping-based technique used supportively for the low mood and hopelessness of depression.
Difficulty reaching orgasm	moderate	Tapping is sometimes used to ease anxiety or shame linked to sex; evidence is limited and it is not a substitute for professional care.
Domestic abuse recovery support (sensitive)	moderate	EFT pairs tapping with focusing on distressing memories to ease anxiety after abuse; evidence is limited, so use it to complement, not replace, professional support.
Eating disorder recovery support (alongside specialist care)	moderate	Some find EFT tapping helps ease anxiety around food and body image, though evidence is limited and it should support, not replace, specialist care.
Emotional eating	moderate	EFT tapping is sometimes used to ease the emotional intensity behind cravings; evidence is limited, so treat it as a complement to other support.
Erectile dysfunction	moderate	Tapping techniques may help some ease performance anxiety around intimacy, but evidence is limited and it should not replace appropriate professional care.
Exam stress	moderate	EFT pairs tapping with focus on exam worries to ease tension; it can be a supportive aid, though evidence remains limited.
Feeling overwhelmed	moderate	EFT pairs tapping with focusing on what feels too much; evidence is limited, so use it alongside, not instead of, proper support.
Fibromyalgia support	moderate	Tapping-based technique used supportively for fibromyalgia pain and distress.
Gambling problems	moderate	EFT is used as a supportive technique to ease the anxiety and cravings around gambling; evidence is limited and it shouldn't replace proper care.
Generalised anxiety disorder (GAD)	moderate	Tapping-based technique used supportively for generalised worry.
Grief and bereavement	moderate	Tapping-based technique used supportively for the waves of grief.
Guilt	moderate	Tapping alongside focusing on the guilt is used as a supportive aid to ease distress; evidence is limited and it should not replace appropriate professional care.
Hair loss-related distress	moderate	A complementary tapping approach some find soothing for appearance-related anxiety; evidence is limited and it is not a substitute for proper care.
Health anxiety	moderate	EFT pairs tapping with focusing on health fears as a complementary support; evidence is limited and it is not a substitute for professional care.
Imposter syndrome	moderate	EFT pairs tapping with phrases about self-doubt to ease distress; evidence is limited, so treat it as a supportive adjunct, not a substitute for proper care.
Insomnia	moderate	Tapping-based technique used supportively for sleeplessness and bedtime worry.
Intimacy concerns	moderate	Tapping techniques are sometimes used to ease anxiety around intimacy, though evidence is limited and it should complement, not replace, professional support.
Intimacy difficulties	moderate	Tapping techniques may help some people calm anxiety linked to intimacy, but evidence is limited and it should support, not replace, appropriate professional care.
Intrusive thoughts	moderate	EFT is sometimes used alongside other support to ease the distress of intrusive thoughts; evidence is limited and it should not replace appropriate professional care.
Irritability	moderate	EFT pairs tapping with focusing on irritable feelings; evidence is limited, so it is best used alongside, not instead of, proper care.
Jealousy	moderate	EFT's tapping is used alongside talk to ease the distress of jealous episodes, but evidence is limited and it should not replace proper support.
Libido concerns (supportive)	moderate	EFT tapping is sometimes used to ease anxiety around intimacy; evidence is limited, so treat it as supportive rather than a standalone fix.
Life transitions / adjustment issues	moderate	EFT, or tapping, is sometimes used to ease the stress of adjusting to change; evidence is limited, so treat it as a complement to proper support, not a replacement.
Loneliness	moderate	EFT uses tapping alongside talking to lower the anxiety tied to social situations; evidence is limited, so view it as a support, not a substitute for proper care.
Low confidence	moderate	Tapping-based technique used to ease the anxiety tied to low confidence.
Low libido	moderate	A tapping-based approach some try to ease anxiety around intimacy; evidence for low libido is limited and it is not a substitute for professional care.
Low mood in men	moderate	EFT tapping is sometimes used to soothe distressing feelings linked to low mood, but evidence is limited and it shouldn't replace proper care.
Low motivation	moderate	Tapping-based technique used supportively for low motivation and overwhelm.
Low self-esteem	moderate	Tapping-based technique used to ease the anxiety tied to low self-worth.
Menopause symptoms	moderate	Tapping-based technique used supportively for menopausal stress and symptom distress.
Motivation and goal setting	moderate	Tapping techniques aim to ease the anxiety or self-doubt that blocks action; evidence is limited and it suits a supportive role alongside other approaches.
Nausea support	moderate	Tapping on acupressure points while focusing on the queasiness may help calm the anxiety that can amplify nausea.
Neuralgia support	moderate	Tapping is used as a supportive self-help approach for neuralgia; evidence is limited, so it is best alongside, not instead of, proper medical care.
Panic attacks	moderate	EFT pairs tapping with focusing on the fear, and some people find it eases panic; evidence is limited and it should not replace proper care.
Panic disorder	moderate	Combines tapping with focusing on panic triggers as a complementary support; evidence is limited, and it is not a substitute for proper mental-health care.
Parenting stress	moderate	Tapping is sometimes used to ease parenting overwhelm in the moment, but evidence is limited and it is not a substitute for proper support.
People pleasing	moderate	EFT's tapping is sometimes used to ease the anxiety tied to disappointing others, though evidence is limited and it complements proper support.
Perfectionism	moderate	Some people use EFT tapping to ease the anxiety and self-criticism of perfectionism; evidence is limited, so treat it as a supportive aid alongside proper care.
Perimenopause symptoms	moderate	EFT's tapping with focused attention is used to help women manage the anxiety and emotional ups and downs of perimenopause.
Phobias	moderate	EFT pairs tapping with focus on the feared situation; some find it eases anxiety, though evidence is limited and it complements proper care.
PMDD support (adjunct)	moderate	EFT tapping is used as a supportive self-soothing tool for premenstrual distress; evidence is limited and it should not replace proper PMDD care.
Postnatal emotional support	moderate	Tapping-based technique used supportively for postnatal stress and overwhelm.
Pregnancy anxiety support	moderate	Tapping-based technique used supportively for pregnancy worries.
Premature ejaculation	moderate	EFT tapping is used to ease performance anxiety around sex, but evidence for premature ejaculation is limited and it should support, not replace, proper care.
Premenstrual syndrome (PMS)	moderate	EFT's tapping may help some women settle the irritability and tension of PMS, though evidence is limited and it complements other care.
Procrastination	moderate	Emotional Freedom Technique is used as a supportive aid for the anxiety around starting tasks; evidence is limited and it is not a substitute for proper care.
Psoriasis stress impact support	moderate	EFT's tapping and focused attention is used as a supportive way to calm distress about psoriasis; evidence is limited and it should sit alongside proper medical care.
Public speaking nerves	moderate	A complementary tapping approach some find soothing for pre-speech nerves; evidence is limited and it shouldn't replace proper support.
Relationship conflict	moderate	A complementary tapping approach some use to calm distress during arguments; evidence is limited and it should not replace proper relationship support.
Relationship stress (men)	moderate	EFT's tapping is sometimes used to ease the stress and frustration around relationship conflict in men, but evidence is limited and it should not replace proper support.
Resilience building	moderate	Some find this tapping technique eases stress in the moment; evidence is limited, so use it to complement, not replace, proper support.
Rumination / overthinking	moderate	EFT pairs tapping with focusing on intrusive thoughts to lower distress; evidence is limited, so treat it as a complement to professional care.
Seasonal affective disorder (SAD)	moderate	EFT's tapping is used to ease seasonal low mood, but evidence is limited and it should support, not replace, proper care for SAD.
Self-harm thoughts (sensitive)	moderate	Tapping is sometimes used to ease acute distress linked to self-harm urges; evidence is limited and it is not a substitute for proper care.
Separation / divorce support	moderate	Tapping techniques may help some people calm distress around a divorce, though evidence is limited and it is best used to complement professional care.
Sexual difficulties	moderate	EFT is sometimes used as a supportive way to ease anxiety around intimacy, though evidence for sexual difficulties is limited and it is not a substitute for proper care.
Sexual performance anxiety (supportive)	moderate	Tapping is sometimes used as a supportive way to calm anxiety around intimacy, though evidence is limited and it should not replace appropriate care.
Sexual wellbeing concerns (supportive)	moderate	Tapping techniques may help calm anxiety linked to intimacy, but evidence is limited and it should complement, not replace, professional support.
Shame	moderate	EFT pairs tapping with focus on shameful memories as a supportive aid; evidence is limited and it is not a substitute for professional care.
Sleep anxiety	moderate	Combines tapping with focus on bedtime fears to ease anxious feelings, though evidence is limited and it is best used alongside proper care.
Social anxiety	moderate	EFT pairs tapping on acupressure points with focusing on social fears; it may offer supportive relief but evidence is limited and it should not replace professional care.
Social isolation	moderate	EFT's tapping may help calm the anxiety around social contact, but it is a complementary aid with limited evidence, not a substitute for proper care.
Stress	moderate	Tapping-based technique some find helpful for stress; works best with clear, measurable goals.
Trauma after accident or assault	moderate	Tapping on acupressure points while recalling the event may ease distress; evidence is limited and it complements proper trauma care.
Trouble falling asleep	moderate	Tapping-based technique used supportively for bedtime anxiety.
Trouble staying asleep	moderate	EFT's tapping aims to calm night-time anxiety that breaks sleep; evidence is limited and it should support, not replace, appropriate care.
Trust issues	moderate	Tapping while focusing on hurt may help ease the distress around trust; evidence is limited, so treat it as a complementary aid alongside proper professional support.
Weight management (behaviour change support)	moderate	EFT involves tapping while focusing on cravings or stress; evidence is limited, so treat it as a complement to dietary and professional support.
Work-life balance	moderate	May offer supportive relief from work-related stress through tapping, though evidence is limited and it is not a substitute for proper professional support.
Workplace stress	moderate	EFT combines tapping with focused attention on work worries; evidence is limited, so it is best used to support, not replace, professional care.
Burnout	moderate	Tapping-based technique used supportively for the stress and overwhelm of burnout.

Frequently asked questions

Can I use tapping on my own?

Many people learn simple sequences for self-use. Your practitioner can guide safe practice.

Will I need to talk about difficult memories?

Only at a pace that feels safe. Preparation and grounding are used.

How long are sessions?

Typically 45–60 minutes, with home practice between sessions.