Discover how EFT Tapping can help release emotional blocks, reduce stress, and restore balance—an empowering tool for personal transformation.
Emotional Freedom Techniques (EFT Tapping)
May is Mental Health Awareness Month, a time dedicated to breaking stigma, increasing education, and promoting accessible solutions for mental well-being. EFT Tapping is a key part of this movement, offering a powerful and accessible tool for personal transformation.
Mental health challenges affect millions worldwide, yet many individuals struggle in silence due to a lack of awareness or resources. Consider these sobering statistics:
- 1 in 5 U.S. adults experiences mental illness each year.
- Suicide is one of the leading causes of death, with over 49,000 deaths in 2023—one every 11 minutes.
- 1 in 6 youth (ages 6-17) has a mental health disorder.
- 50% of all lifetime mental illnesses begin by age 14, and 75% by age 24.
These numbers underscore the urgent need for awareness and accessible tools to support mental health. One such tool is Emotional Freedom Techniques (EFT Tapping)—a simple yet powerful method for stress relief, trauma healing, and emotional regulation.
Whether for daily stress relief, trauma healing, pain management, or weight loss, EFT is often referred to as the “people’s tool,” empowering individuals to take their well-being into their own hands. But what makes EFT so effective? Where did it come from, and how does it work scientifically? Let’s explore.
History of EFT Tapping
EFT (Emotional Freedom Techniques) was developed by Gary Craig in the 1990s, rooted in the understanding that emotions are energetically stored within the body. Craig, a Stanford-trained engineer, built upon the principles of Thought Field Therapy (TFT) by psychologist Dr. Roger Callahan, who explored the connection between psychological distress and meridian points used in acupuncture.
The Eastern foundation of EFT traces back thousands of years to Traditional Chinese Medicine (TCM). This rich history and the wisdom of Chinese healers who identified meridian points, which are specific energy channels running through the body, form the backbone of EFT. According to TCM, when these meridians are blocked or disrupted, emotional and physical distress follows.
Craig simplified TFT’s complex algorithm-based tapping method into EFT, making it accessible for self-healing and professional practice. Since then, EFT has evolved into a recognized technique for stress relief, PTSD intervention, trauma healing, and nervous system regulation.
As EFT gained popularity, research emerged supporting its effectiveness in lowering cortisol, improving emotional resilience, and enhancing cognitive functioning. Today, it is used in clinical therapy, coaching, and even high-performance settings to unlock deeper emotional regulation and transformation.
The Science Behind EFT Tapping: Why Does It Work?
Science continues to reveal how EFT taps into the brain’s emotional processing centers. Three key mechanisms contribute to EFT’s effectiveness:
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EFT and the Nervous System
The body’s stress response is primarily governed by the autonomic nervous system (ANS)—specifically the sympathetic nervous system (SNS), responsible for the “fight, flight, or freeze” response. Chronic stress, trauma, and anxiety activate the SNS, keeping the body in a state of hyperarousal.
EFT stimulates the parasympathetic nervous system (PNS)—the part of the ANS responsible for relaxation, regulation, and recovery. Studies show that tapping lowers cortisol levels, signaling safety to the brain and allowing the nervous system to shift into regulation.
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EFT and the Amygdala (Fear Processing Center)
The amygdala, the brain’s fear center, plays a significant role in processing trauma and emotional stress. When activated, it triggers a cascade of stress hormones that reinforce feelings of panic, anxiety, and emotional overwhelm.
Research using functional MRI scans shows that EFT reduces activity in the amygdala, helping to rewire emotional responses to trauma triggers, anxiety, and conditioned stress patterns. By tapping while focusing on an emotional issue, individuals signal to the brain that the threat is no longer present, thus diminishing the power of past trauma.
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EFT and the Brain’s Memory Networks
EFT operates on a cognitive level by reframing negative emotions and beliefs. Neuroscience suggests that memories are malleable, meaning past experiences can be reprocessed with new associations. With EFT, we do not actually change the memory, but change the emotional response.
When individuals tap while verbalizing distressing emotions, the brain reassociates these memories with calmness and resolution instead of fear and overwhelm. Over time, this practice helps rewrite emotional patterns, allowing individuals to move forward with clarity, resilience, and confidence.
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EFT and Cortisol Reduction: Dr. Peta Stapleton’s Research
Dr. Peta Stapleton, a leading researcher in EFT, replicated a landmark cortisol study originally conducted by Dawson Church. Her findings were even more dramatic:
EFT reduced cortisol levels by 43% after just one hour of tapping.
Participants in the EFT group showed statistically significant improvements in anxiety (-58%), depression (-49%), and overall symptom severity (-50%).
Compared to other interventions, EFT had the greatest impact on stress biochemistry, reinforcing its effectiveness as a rapid, evidence-based tool for emotional regulation.
These findings highlight EFT’s ability to biologically shift stress markers, making it a powerful tool for mental health support.
Case Study: A Hypothetical Example of EFT in Action
To illustrate EFT’s transformational power, here’s a fictional case study based on real therapeutic applications.
Emma’s Journey: From Anxiety to Empowerment
Emma, a 36-year-old therapist, struggled with chronic anxiety and perfectionism. Although she spent years helping others manage their emotions, she couldn’t shake the overwhelming self-pressure that led to sleepless nights, tension headaches, and constant self-doubt.
During an EFT session, Emma worked through a core limiting belief: “I must be perfect to be valued.”
Emma and EFT Tapping:
- Step 1: Identifying the Emotional Charge: Emma rated her distress level at 8/10, feeling intense pressure and self-judgment.
- Step 2: EFT Setup Statement: She began tapping on the side-of-hand point while verbalizing: “Even though I feel this pressure to be perfect, I deeply and completely accept myself,” or, “I am working to accept myself,” or even, “I accept my emotions at this time.”
- Step 3: Then follows the tapping Sequence: Emma tapped on key acupressure points, verbalizing associated emotions:
- “This pressure in my chest.”
- “I feel overwhelmed.”
- “What if I’m not enough?”
- “It’s okay to release this.”
- “I choose balance and peace.”
- Step 4: Reassessment and Shift After several rounds, Emma felt a noticeable shift, her distress dropped to 2/10. A sense of lightness and clarity replaced her anxiety.
The Outcome
Over the following weeks, Emma incorporated EFT into her daily self-care routine. Not only did she experience less anxiety, but she also found herself more confident, present, and emotionally resilient—both in her personal life and professional practice.
Her journey with EFT underscored a powerful truth: releasing emotional patterns unlocks the ability to restore and renew inner balance.
EFT and Mental Health: A Tool for Personal Transformation
With May Mental Health Awareness Month focusing on emotional well-being, EFT serves as an accessible and empowering technique for individuals seeking daily stress relief, pain management, weight loss support, and deep emotional healing.
Beyond mental health, EFT has been widely used for other transformational purposes, such as:
- Pain Management – Studies suggest EFT can help reduce chronic pain symptoms, including migraines, fibromyalgia, and musculoskeletal discomfort.
- Performance Anxiety and self-sabotage—These techniques are used by professionals, athletes, and creatives to overcome limiting beliefs and boost confidence.
The ability of EFT to reprogram subconscious patterns makes it a multi-purpose tool, empowering individuals across various life challenges.
“Join us at The Wellness Universe May Mental Health Event and witness firsthand how EFT can transform your emotional well-being. Learn the techniques, engage with experts, and discover the restorative power of tapping for yourself!”
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Bonnie Sheldon, an EFT Master Trainer and Somatics expert and guides professionals in achieving stress relief and mindfulness through body-mind integration. Her programs promote self-care, ensuring workplace wellness and success without sacrificing personal well-being or relationships.
Thank you, Bonnie. What a powerful and informative article—EFT Tapping truly is a game-changer! I love how it blends ancient wisdom with modern science to support emotional well-being in a simple, accessible way. Thanks for shedding light on this incredible tool during Mental Health Awareness Month!
You’re welcome, Janette, and thank you for your appreciation. I genuinely love EFT and use it for myself and my clients. The Wellness Universe’s “Mental Health Awareness 2025—Wellbeing For All” event will highlight many practical and cutting-edge methodologies and provide substantive, helpful information. I can’t wait!