What Is EFT Tapping? 5-Step Technique For Anxiety Relief - Healthline

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Key Takeaways

EFT tapping is based on the concept of meridian points, similar to acupuncture. It’s a technique to restore balance in the body’s energy to relieve negative emotions and physical pain.
The process involves identifying a challenge, testing its initial intensity, and creating a setup phrase to acknowledge and accept the issue.
A session will consist of tapping specific meridian points while reciting a reminder phrase, and then testing the final intensity of the issue to gauge progress.
EFT tapping has demonstrated effectiveness in treating PTSD among veterans and has shown promise in reducing anxiety and increasing self-esteem, though further research is needed.

EFT is an alternative treatment for physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure.

People who use this technique believe tapping the body can balance the energy system and treat pain. According to its developer, Gary Craig, a disruption in energy causes all negative emotions and pain.

Though still being researched, EFT tapping has been used to treat people with anxiety and people with post-traumatic stress disorder (PTSD).

How does EFT tapping work?

Similar to acupuncture, EFT focuses on the meridian points — or energy hot spots — to restore balance to your body’s energy.

It’s believed that restoring this energy balance can relieve symptoms a negative experience or emotion may have caused.

Based on Chinese medicine, meridian points are areas of the body through which energy flows. These pathways help balance energy flow to maintain health. Any imbalance can influence disease or sickness.

Acupuncture uses needles to apply pressure to these energy points. EFT uses fingertip tapping to apply pressure.

Proponents say the tapping helps you access your body’s energy and send signals to the part of the brain that controls stress.

They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotion you feel from your issue, ultimately restoring balance to your disrupted energy.

EFT tapping: 5 steps to get started today

EFT tapping can be divided into five steps. If you have more than one issue or fear, you can repeat this sequence to address it and reduce or eliminate the intensity of your negative feelings.

1. Identify the issue

In order for this technique to be effective, you must first identify the issue or fear you have. This will be your focal point while you’re tapping. Focusing on only one problem at a time is purported to enhance your outcome.

2. Test the initial intensity

After you identify your problem area, you need to set a benchmark level of intensity. The intensity level is rated on a scale from 0 to 10, with 10 being the worst or most difficult.

The scale assesses the emotional or physical pain and discomfort you feel from your focal issue.

Establishing a benchmark helps you monitor your progress after performing a complete EFT sequence. If your initial intensity was 10 prior to tapping and ended at 5, you’d have accomplished a 50% improvement level.

3. The setup

Prior to tapping, you need to establish a phrase that explains what you’re trying to address. It must focus on two main goals:

acknowledging the issues
accepting yourself despite the problem

The common setup phrase is: “Even though I have this [fear or problem], I deeply and completely accept myself.”

You can alter this phrase so that it fits your problem, but it must not address someone else’s. For example, you can’t say, “Even though my mother is sick, I deeply and completely accept myself.” You have to focus on how the problem makes you feel in order to relieve the distress it causes.

It’s better to address this situation by saying, “Even though I’m sad my mother is sick, I deeply and completely accept myself.”

4. EFT tapping sequence

The EFT tapping sequence is the methodic tapping on the ends of nine meridian points.

There are 12 major meridians that mirror each side of the body and correspond to an internal organ. However, EFT mainly focuses on these nine:

side of hand, sometimes referred to as “karate chop” (KC): small intestine meridian
top of head (TH): governing vessel
eyebrow (EB): bladder meridian
side of the eye (SE): gallbladder meridian
under the eye (UE): stomach meridian
under the nose (UN): governing vessel
chin (Ch): central vessel
beginning of the collarbone (CB): kidney meridian
under the arm (UA): spleen meridian

Begin by tapping the side of the hand point while simultaneously reciting your setup phrase three times. Then, tap each following point seven times, moving down the body in this ascending order:

eyebrow
side of the eye
under the eye
under the nose
chin
beginning of the collarbone
under the arm

After tapping the underarm point, finish the sequence at the top of the head point.

While tapping the ascending points, recite a reminder phrase to maintain focus on your problem area. If your setup phrase is, “Even though I’m sad my mother is sick, I deeply and completely accept myself,” your reminder phrase can be, “The sadness I feel that my mother is sick.”

Recite this phrase at each tapping point. Repeat this sequence two or three times.

5. Test the final intensity

At the end of your sequence, rate your intensity level on a scale from 0 to 10. Compare your results with your initial intensity level. If you haven’t reached 0, repeat this process until you do.

What is EFT tapping used for?

EFT has been used to effectively treat PTSD in war veterans and active military. In a 2013 study, researchers studied the impact of EFT tapping on veterans with PTSD against those receiving standard care.

Within a month, participants receiving EFT coaching sessions had significantly reduced their psychological stress. In addition, more than half of the EFT test group no longer fit the criteria for PTSD.

There are also some success stories from people with anxiety using EFT tapping as an alternative treatment.

A 2016 review compared the effectiveness of using EFT tapping over standard care options for anxiety symptoms.

A 2022 study found EFT to be effective in increasing self-esteem in nurses. Another study in 2023 showed that EFT reduced anxiety and stress for healthcare professionals during COVID-19.

The study concluded there was a significant decrease in anxiety scores compared to participants receiving other care. However, further research is needed to compare EFT treatment with other cognitive therapy techniques.

Frequently asked questions

Is EFT tapping similar to EMDR?

EFT involves tapping on specific points of the body while focusing on a negative emotion. EMDR uses bilateral stimulation, like eye movements, to help reprocess traumatic memories.EMDR typically focuses on a specific image or memory related to the trauma.

EFT involves tapping on specific points of the body while focusing on a negative emotion. EMDR uses bilateral stimulation, like eye movements, to help reprocess traumatic memories.

EMDR typically focuses on a specific image or memory related to the trauma.

What are the side effects of EFT tapping?

Most research indicates that EFT tapping is a safe and noninvasive practice with no major side effects.Some people might feel a brief increase in emotional intensity, tingling, or slight discomfort during or after tapping, especially when addressing deeply buried emotions.

Most research indicates that EFT tapping is a safe and noninvasive practice with no major side effects.

Some people might feel a brief increase in emotional intensity, tingling, or slight discomfort during or after tapping, especially when addressing deeply buried emotions.

Is it OK to cry after EFT tapping?

Yes, it’s natural to cry after EFT tapping — it can even be considered a positive sign.Crying often indicates a release of pent-up emotions and can be part of the healing process, especially if you are working through traumatic experiences.

Yes, it’s natural to cry after EFT tapping — it can even be considered a positive sign.

Crying often indicates a release of pent-up emotions and can be part of the healing process, especially if you are working through traumatic experiences.

The bottom line

EFT tapping is an alternative acupressure treatment beleived to restore balance to your disrupted energy.

It’s been an authorized treatment for war veterans with PTSD, and it’s demonstrated some benefits as a treatment for anxiety, depression, physical pain, and insomnia.

While there are some success stories, researchers are still investigating its effectiveness on other disorders and illnesses.

If you decide to pursue this alternative therapy, consult with a healthcare professional first to reduce the likelihood of injury or worsening symptoms.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Blacher S. (2023). Emotional Freedom Technique (EFT): Tap to relieve stress and burnout.https://www.sciencedirect.com/science/article/pii/S2405452623000010
Chruch D, et al. (2013). Psychological trauma symptom improvement in veterans using emotional freedom techniques: a randomized controlled trial.https://pubmed.ncbi.nlm.nih.gov/23364126/
Clond M. (2016). Emotional freedom techniques for anxiety: a systematic review with meta-analysis.https://pubmed.ncbi.nlm.nih.gov/26894319/
Sansuwito T, et al. (2022). The effect of EFT (Emotional Freedom Technique) to the self esteem among nurses.https://www.researchgate.net/profile/Tukimin-Sansuwito/publication/358283585_The_Effect_of_EFT_Emotional_Freedom_Technique_to_the_Self_Esteem_among_Nurses/links/61fb52e8aad5781d41c94f47/The-Effect-of-EFT-Emotional-Freedom-Technique-to-the-Self-Esteem-among-Nurses.pdf

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Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — Written by Kiara Anthony — Updated on March 18, 2025

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Key Takeaways

How does EFT tapping work?

EFT tapping: 5 steps to get started today

1. Identify the issue

2. Test the initial intensity

3. The setup

4. EFT tapping sequence

5. Test the final intensity

What is EFT tapping used for?

Frequently asked questions

Is EFT tapping similar to EMDR?

What are the side effects of EFT tapping?

Is it OK to cry after EFT tapping?

The bottom line

How we reviewed this article:

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