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.
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.
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.
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.
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.
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.
Showing 5 conditions where Emotional Freedom Technique is commonly used.
| Condition | Evidence | Notes |
|---|---|---|
|
Stress |
moderate
|
Common target; use measurable outcomes and triggers. |
|
Anxiety |
moderate
|
Some evidence; not a substitute for regulated therapy when needed. |
|
Performance anxiety |
limited
|
Common in coaching contexts; track performance outcomes. |
|
Phobias |
moderate
|
Often used for specific fears; ensure consent and pacing. |
|
Post-traumatic stress disorder (PTSD) |
mixed
|
If used, require trauma-informed practice and appropriate safeguards. |
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.