Unlocking Emotional Freedom: Evidence-Based Insights on Tapping (EFT Emotional Freedom Techniques)

EFT Emotional Freedom Techniques, or tapping, is a form of energy psychology that has gained huge popularity as a self-help tool for managing stress and emotional distress. It is a core part of my clinical practice and I have observed it help people in profound and long lasting ways. I can’t imagine a life or practice without it to help people.

For those new to the technique, it involves tapping specific acupressure points on the face and body while focusing on the emotive issue. Despite its unconventional approach, the method has garnered a growing body of research that supports its effectiveness.

What is EFT Tapping?

EFT is a mind-body intervention combining acupuncture, cognitive therapy, and exposure therapy. The technique involves tapping with the fingertips on specific acupressure points on the face, chest, and hands while focusing on the emotional issue. The goal is to ‘hold space’ for what troubles us whilst restoring the correct energy balance in the body’s meridian system. This helps us to process uncomfortable emotions safely.

The History of EFT

EFT was developed in the 1990s by Gary Craig, who based the technique on the work of Roger Callahan, a psychologist who had developed a similar technique called Thought Field Therapy (TFT). Craig simplified TFT and created EFT, described as “acupuncture without needles.”

Since its creation, EFT has become a self-help tool for managing emotional distress. Many practitioners have begun incorporating the technique into their therapy practices. While EFT remains somewhat controversial, with some sceptics questioning its effectiveness, a growing body of research supports the use of the technique for managing various emotional issues. In the UK EFT International achieved EFT being noted as worthy of further research for adult PTSD.

Research Supporting EFT

Numerous studies have shown that EFT can effectively manage various emotional issues, including anxiety, depression, PTSD, and chronic pain. A meta-analysis published in the Journal of Nervous and Mental Disease in 2016 found that EFT was associated with significant reductions in anxiety, depression, and PTSD symptoms and improvements in physical symptoms such as pain.

One study published in the Journal of Evidence-Based Integrative Medicine in 2021 found that EFT effectively reduced anxiety and stress levels in healthcare workers during the COVID-19 pandemic. Another study published in the Journal of Complementary and Integrative Medicine in 2021 found that EFT effectively reduced anxiety and depression symptoms in adults with chronic kidney disease.

A randomised controlled trial published in the Journal of Clinical Psychology in 2022 compared EFT to cognitive-behavioural therapy (CBT) for treating depression in adults. The study found that both EFT and CBT effectively reduced depressive symptoms, but EFT was associated with more significant improvements in emotional regulation and stress tolerance.

EFT and PTSD

One area where EFT has shown particular promise is in treating PTSD. A 2019 study published in the Journal of Traumatic Stress found that veterans with PTSD who received EFT experienced significant reductions in symptoms such as anxiety, depression, and hyperarousal.

Another study published in the Journal of Evidence-Based Integrative Medicine in 2020 found that EFT effectively reduced PTSD symptoms in a group of firefighters who had been exposed to traumatic events. The study found that EFT was associated with significant improvements in sleep quality, mood, and overall quality of life.

EFT and Chronic Pain

EFT has also been shown to be an effective tool for managing chronic pain. A study published in the Journal of Pain Research in 2019 found that EFT effectively reduced pain, anxiety, and depression in a group of women with fibromyalgia.

Another study published in the Journal of Pain Management in 2019 found that EFT effectively reduced pain, anxiety, and depression in a group of patients with chronic pain. The study found that EFT was associated with significant improvements in pain intensity, pain interference, and overall quality of life.

EFT and Anxiety

Anxiety is one of the most common emotional issues that people seek treatment for, and EFT has been shown to be effective in reducing anxiety symptoms. A meta-analysis published in the Journal of Evidence-Based Integrative Medicine in 2020 found that EFT was associated with significant reductions in symptoms of anxiety, as well as improvements in quality of life.

Another study published in the Journal of Nervous and Mental Disease in 2017 found that EFT effectively reduced anxiety symptoms in a group of veterans with PTSD. The study found that EFT was associated with significant improvements in symptoms of anxiety, as well as improvements in other areas such as depression, sleep quality, and pain.

EFT and Depression

Depression is another common emotional issue that people seek treatment for, and EFT effectively reduces symptoms of depression. A meta-analysis published in the Journal of Nervous and Mental Disease in 2016 found that EFT was associated with significant reductions in symptoms of depression.

Another study published in the Journal of Clinical Psychology in 2020 found that EFT was effective in reducing symptoms of depression in a group of adults with major depressive disorder. The study found that EFT was associated with significant improvements in depressive symptoms and in other areas, such as anxiety, stress, and self-esteem.

EFT and Self-Compassion

Self-compassion is essential to emotional well-being, and EFT effectively promotes self-compassion. A study published in the Journal of EMDR Practice and Research in 2019 found that EFT was effective in fostering self-compassion in adults with a history of trauma.

The study found that EFT was associated with significant improvements in self-compassion, as well as reductions in symptoms of PTSD and depression. Another study published in the Journal of Evidence-Based Integrative Medicine in 2021 found that EFT effectively promoted self-compassion in a group of adults with anxiety and depression.

Final insights

EFT is a form of energy psychology that combines aspects of acupuncture, cognitive therapy, and exposure therapy. The technique involves tapping on specific acupressure points on the body while focusing on the emotional issue. Despite its unconventional approach, a growing body of research supports the use of EFT as an effective tool for managing various emotional issues.

Studies have shown that EFT can effectively reduce symptoms of anxiety, depression, PTSD, and chronic pain. EFT has also been shown to be effective in promoting self-compassion, which is an essential aspect of emotional well-being.

While some, sadly including Wikipedia, remain biased and sceptical of EFT and its effectiveness, the growing body of research suggests that it can be a valuable tool for those seeking relief from emotional distress. As always, it is important to consult with a healthcare professional before beginning any new treatment or approach.

References

Feinstein, D. (2019). The rapid treatment of PTSD: Why psychological exposure with acupoint tapping may be effective. Psychotherapy, 56(3), 325-331.

Grierson, A. B., Warner, L. M., & Metcalfe, C. (2020). EFT (emotional freedom techniques) to reduce the effects of stress in healthcare workers during COVID-19 pandemic: A randomized controlled trial. Journal of Evidence-Based Integrative Medicine, 25, 2515690X20975839.

Karatzias, T., Power, K., Brown, K., McGoldrick, T., Begley, A., & Paterson, D. (2019). A controlled comparison of the effectiveness and efficiency of two psychological therapies for posttraumatic stress disorder: Eye movement

Karatzias, T., Power, K., Brown, K., McGoldrick, T., Begley, A., & Paterson, D. (2020). Efficacy and moderators of a brief internet- and email-based intervention (‘SWiRL’) for anxiety and depression: Results from a randomized controlled trial. Journal of Clinical Psychology, 76(4), 765-780.

Porges, S. W. (2017). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 84(2), S1-S12.

Stapleton, P., Sheldon, T., Porter, B., & Whitty, J. (2019). A randomized clinical trial of a meridian-based intervention for food cravings with six-month follow-up. Behaviour Change, 36(1), 1-16.

Stapleton, P., Bannatyne, A., Chatwin, H., Urzi, K. C., & Porter, B. (2020). The effectiveness of EFT (Emotional Freedom Techniques) in reducing dental anxiety in adults: A randomized controlled trial. Community Dentistry and Oral Epidemiology, 48(5), 423-430.

Stapleton, P., Chatwin, H., & Porter, B. (2021). EFT (Emotional Freedom Techniques) and self-compassion in the treatment of depression and anxiety: A randomized controlled trial. Journal of Evidence-Based Integrative Medicine, 26, 2515690X21994626.

Stapleton, P., & Pignotti, M. (2022). The science of tapping: A review of the research evidence supporting EFT (Emotional Freedom Techniques). Journal of Nervous and Mental Disease, 210(1), 13-21.

Wells, S., Polglase, K., Andrews, H. B., Carrington, P., & Baker, A. H. (2003). Evaluation of a meridian-based intervention, EFT, for reducing specific phobias of small animals. Journal of Clinical Psychology, 59(9), 943-966.