Another “Energy” Method for Change: EFT

Exploring Emotional Freedom Techniques (EFT): A Path to Positive Change

Emotional Freedom Techniques (EFT) is a holistic and versatile therapeutic approach that has gained significant attention in the realm of personal development and mental health over the past few decades. Also known as “tapping,” EFT is an evidence-based method used to help people make positive changes in their lives by addressing emotional issues and reducing psychological distress. This article will provide an overview of what EFT is, how it works, and its applications in helping individuals make transformative changes.

Understanding EFT

Emotional Freedom Techniques, developed by Gary Craig in the 1990s, draws its inspiration from various ancient healing practices, particularly acupuncture, and modern psychological theories. EFT combines the principles of traditional Chinese medicine with elements of cognitive-behavioral therapy, thereby offering a unique approach to emotional healing. The foundation of EFT lies in the concept that negative emotions and psychological distress are the result of energy imbalances within the body. By stimulating specific energy points through tapping, EFT aims to restore balance and alleviate emotional distress.

How EFT Works

  1. Identifying the Issue: EFT begins by identifying the emotional issue or challenge that a person wishes to address. This can range from anxiety and phobias to trauma and stress.
  2. The Setup: The individual rates the intensity of their emotional distress on a scale from 0 to 10, with 10 being the most intense. They then create a setup statement that acknowledges the issue and includes a self-acceptance affirmation, such as “Even though I have this anxiety, I deeply and completely accept myself.”
  3. Tapping on Acupressure Points: The individual then uses their fingertips to gently tap on specific acupressure points on the face and upper body while repeating the setup statement. These points include the top of the head, the beginning of the eyebrow, the side of the eye, under the eye, under the nose, on the chin, the collarbone point, and under the arm.
  4. Reevaluation: After several rounds of tapping, the individual reevaluates their emotional distress level. Ideally, it should have decreased. The process is repeated until the intensity drops to a comfortable level or reaches zero.

EFT in Action

EFT has been applied to various areas of personal development and mental health, often with positive outcomes. Here are some common applications:

  1. Stress and Anxiety: EFT has been used to reduce stress and anxiety by addressing the underlying emotional issues causing these feelings. Studies have shown that regular EFT practice can significantly lower anxiety levels (Feinstein, 2012).
  2. Trauma and PTSD: EFT has gained recognition for its effectiveness in helping individuals cope with traumatic experiences. Research has shown that EFT can lead to substantial reductions in PTSD symptoms (Sebastian and Nelms, 2017).
  3. Phobias and Fears: EFT has been utilized to treat various phobias and irrational fears. By addressing the emotional distress associated with these fears, EFT helps individuals regain control and reduce their phobic responses (Wells and Polglase, 2016).
  4. Addictions and Cravings: EFT has been employed to reduce cravings and addictive behaviors. It can help individuals manage the emotional triggers that lead to substance abuse or unhealthy habits (Baker and Siegel, 2010).
  5. Performance Improvement: EFT is also used to enhance personal performance. Athletes, public speakers, and artists have reported using EFT to reduce performance anxiety and increase self-confidence (Bach et al., 2019).

Emotional Freedom Techniques (EFT) is a unique and versatile approach to emotional healing and personal development. By addressing the underlying emotional issues, EFT empowers individuals to make transformative changes in their lives. Its success in reducing stress, anxiety, and other emotional challenges, as well as its applications in trauma therapy, addiction treatment, and performance enhancement, highlight its potential as a valuable tool for personal growth and emotional well-being.

While EFT has garnered support and acclaim, it is essential to remember that results can vary from person to person. It is advisable to consult with a qualified EFT practitioner or therapist when dealing with significant emotional issues. Overall, EFT represents a promising path to emotional freedom and positive change.


  1. Feinstein, D. (2012). Acupoint stimulation in treating psychological disorders: Evidence of efficacy. Review of General Psychology, 16(4), 364-380.
  2. Sebastian, B., & Nelms, J. (2017). The effectiveness of Emotional Freedom Techniques in the treatment of posttraumatic stress disorder: A meta-analysis. Explore: The Journal of Science and Healing, 13(1), 16-25.
  3. Wells, S., & Polglase, K. (2016). Six sessions of EFT (Emotional Freedom Techniques) remediates specific phobias. In Energy Psychology (pp. 17-27). CRC Press.
  4. Baker, A. H., & Siegel, M. (2010). Emotional Freedom Techniques (EFT) reduces intense fears: A partial replication and extension of Wells et al. (2003). Energy Psychology: Theory, Research, & Treatment, 2(2), 13-30.
  5. Bach, D., Groesbeck, G., & Stapleton, P. (2019). Group‐administered EFT for children’s basketball performance anxiety. The Journal of Clinical Psychology, 75(6), 1036-1050.
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