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Emotional Freedom Technique (EFT / Tapping)

emotional · easy · 10-20 min/session, 1-3x daily

What is Emotional Freedom Technique (EFT / Tapping)?

A self-administered technique combining cognitive reframing with tapping on 9 acupressure meridian points to reduce emotional distress, anxiety, and PTSD symptoms by modulating the amygdala stress response.

Is there evidence for it?

EVIDENCEmoderate

How do you do Emotional Freedom Technique (EFT / Tapping)?

  1. 1.Identify your issue and rate its intensity from 0-10 (Subjective Units of Distress Scale / SUDS)
  2. 2.Create a setup statement: 'Even though I have [this problem], I deeply and completely accept myself.' Tap the karate chop point (side of hand) while repeating 3 times
  3. 3.Tap 5-7 times on each of the 9 points in sequence while repeating a reminder phrase: top of head, eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head
  4. 4.After completing 1-2 rounds, stop and re-rate your intensity; continue rounds until the number drops to 2 or below
  5. 5.For deeper issues, use the 'Tell the Story' technique: narrate your experience while tapping, pausing at any point where intensity spikes to tap through that specific moment

How long does it take?

10-20 min/session, 1-3x daily.

Is it hard to start?

easy.

Source: Gary Craig (founder, 1990s); PMC clinical EFT guidelines for PTSD; Cleveland Clinic and Kaiser Permanente reviews; over 300 peer-reviewed studies
eft · tapping · acupressure · anxiety · ptsd · self-help · emotional-release · meridian-points
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