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
Stress	moderate	Common target; use measurable outcomes and triggers.
Anxiety	moderate	Some evidence; not a substitute for regulated therapy when needed.
Complex PTSD	moderate	EFT for PTSD and trauma processing.
Exam stress	moderate	EFT for exam stress.
Low confidence	moderate	EFT for low confidence and self-esteem.
Low self-esteem	moderate	EFT for low self-esteem.
Panic attacks	moderate	EFT for panic attacks.
Panic disorder	moderate	EFT for panic disorder.
People pleasing	moderate	EFT for people pleasing.
Perfectionism	moderate	EFT for perfectionism.
Performance anxiety	limited	Common in coaching contexts; track performance outcomes.
Phobias	moderate	Often used for specific fears; ensure consent and pacing.
Procrastination	moderate	EFT for procrastination.
Public speaking nerves	moderate	EFT for public speaking nerves.
Sexual performance anxiety (supportive)	moderate	EFT for sexual performance anxiety.
Shame	moderate	EFT for shame.
Sleep anxiety	moderate	EFT for sleep anxiety.
Social anxiety	moderate	EFT for social anxiety.
Trauma after accident or assault	moderate	EFT for trauma after accident or assault.
Trouble falling asleep	moderate	EFT for sleep onset insomnia.
Acne-related confidence concerns	moderate	EFT for acne-related confidence distress.
Addiction / dependency support	moderate	EFT used in addiction recovery.
Anger issues	moderate	EFT for anger management.
Attachment issues	moderate	EFT for attachment issues.
Body image concerns	moderate	EFT for body image concerns.
Cancer emotional support (men)	moderate	EFT for cancer emotional support.
Caregiver stress	moderate	EFT for carer stress.
Chronic illness adjustment	moderate	EFT for chronic illness adjustment.
Compulsive behaviours	moderate	EFT for compulsive behaviours.
Confidence building	moderate	EFT for confidence building.
Depression	moderate	EFT for depression support.
Difficulty reaching orgasm	moderate	EFT for orgasm difficulties.
Domestic abuse recovery support (sensitive)	moderate	EFT for domestic abuse recovery.
Eating disorder recovery support (alongside specialist care)	moderate	EFT in eating disorder recovery.
Emotional eating	moderate	EFT for emotional eating.
Erectile dysfunction	moderate	EFT for erectile dysfunction.
Feeling overwhelmed	moderate	EFT for overwhelm.
Fibromyalgia support	moderate	EFT for fibromyalgia pain.
Gambling problems	moderate	EFT in gambling recovery.
Generalised anxiety disorder (GAD)	moderate	EFT for GAD.
Grief and bereavement	moderate	EFT for grief and bereavement.
Guilt	moderate	EFT for guilt.
Hair loss-related distress	moderate	EFT for hair loss distress.
Health anxiety	moderate	EFT for health anxiety.
Imposter syndrome	moderate	EFT for imposter syndrome.
Insomnia	moderate	EFT for insomnia.
Intimacy concerns	moderate	EFT for intimacy concerns.
Intimacy difficulties	moderate	EFT for intimacy difficulties.
Intrusive thoughts	moderate	EFT for intrusive thoughts.
Irritability	moderate	EFT for irritability.
Jealousy	moderate	EFT for jealousy.
Libido concerns (supportive)	moderate	EFT for libido concerns.
Life transitions / adjustment issues	moderate	EFT for life transitions.
Loneliness	moderate	EFT for loneliness.
Low libido	moderate	EFT for low libido.
Low mood	moderate	EFT for low mood.
Low mood in men	moderate	EFT for low mood in men.
Low motivation	moderate	EFT for low motivation.
Menopause symptoms	moderate	EFT for menopausal symptom support.
Motivation and goal setting	moderate	EFT for motivation and goal-setting.
Nausea support	moderate	EFT for nausea.
Neuralgia support	moderate	EFT for pain management.
Painful sex (dyspareunia)	moderate	EFT for dyspareunia.
Parenting stress	moderate	EFT for parenting stress.
Pelvic pain	moderate	EFT for pelvic pain.
Perimenopause symptoms	moderate	EFT for perimenopause support.
PMDD support (adjunct)	moderate	EFT for PMDD.
Postnatal emotional support	moderate	EFT for postnatal emotional support.
Post-traumatic stress disorder (PTSD)	mixed	If used, require trauma-informed practice and appropriate safeguards.
Pregnancy anxiety support	moderate	EFT for pregnancy anxiety.
Premature ejaculation	moderate	EFT for premature ejaculation.
Premenstrual syndrome (PMS)	moderate	EFT for PMS.
Psoriasis stress impact support	moderate	EFT for psoriasis distress.
Relationship conflict	moderate	EFT for relationship conflict.
Relationship stress (men)	moderate	EFT for relationship stress in men.
Resilience building	moderate	EFT for resilience building.
Rumination / overthinking	moderate	EFT for rumination and overthinking.
Seasonal affective disorder (SAD)	moderate	EFT for SAD.
Self-harm thoughts (sensitive)	moderate	EFT for self-harm recovery.
Separation / divorce support	moderate	EFT for separation/divorce.
Sexual difficulties	moderate	EFT for sexual difficulties.
Sexual wellbeing concerns (supportive)	moderate	EFT for sexual wellbeing concerns.
Social isolation	moderate	EFT for social isolation.
Trouble staying asleep	moderate	EFT for sleep maintenance.
Trust issues	moderate	EFT for trust issues.
Vaginismus	moderate	EFT for vaginismus.
Weight management (behaviour change support)	moderate	EFT for weight management.
Work-life balance	moderate	EFT for work-life balance.
Workplace stress	moderate	EFT for workplace stress.

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.