What is Emotional Freedom Technique (E.F.T.) "Tapping"?

What Is EFT Tapping?

Emotional Freedom Technique (EFT), often called EFT tapping or psychological acupressure, is a gentle mind-body method used to relieve emotional distress and support physical healing.

It blends modern psychology with the wisdom of acupuncture. Instead of needles, you use your fingertips to tap on specific acupressure points while focusing on an emotion, memory, or physical symptom. Many people use EFT tapping for:

• Anxiety and overwhelm

  
  

• Stress and burnout

  
  

• Trauma and painful memories

  
  

• Physical pain with an emotional component

  
  

• Limiting beliefs and self-sabotage

  
  

Used consistently, EFT can become a powerful tool for emotional regulation, nervous system support, and personal transformation.

How EFT Tapping Works

EFT is based on the idea that unprocessed emotions and unresolved experiences can disrupt the body’s energy system. Over time, these energetic disruptions may show up as:

• Heightened anxiety or panic

  
  

• Chronic stress and tension

  
  

• Emotional reactivity

  
  

• Physical symptoms that seem to “have no clear cause”

According to EFT’s original developer, Gary Craig, emotional distress can exacerbate and sometimes even contribute to physical illness. EFT aims to address these disruptions directly.

Like acupuncture, EFT works with the body’s energy meridians, which are thought to carry energy throughout the body.

• In acupuncture, needles stimulate key points along these meridians

  
  

• In acupressure and EFT tapping, you use your fingertips to apply light, rhythmic tapping

By combining this tapping with focused attention on a specific issue, EFT helps the nervous system “re-code” how it responds to stress and emotional triggers.

What Gary Craig Says About EFT

From Gary Craig’s original EFT materials:

EFT, often called Tapping, has reached millions of people in many languages. The basics are simple enough that even children can use them with positive results. You can tap on your own for everyday issues or work with a trained EFT professional for deeper, more complex challenges.

The beauty of EFT is that it is both:

• Accessible enough for beginners to start right away

  
  

• Deep enough to support profound emotional and energetic healing with the help of an experienced practitioner

What Happens In an EFT Tapping Session?

In a typical EFT tapping sequence, you:

1. Identify the issue

   • A specific feeling, memory, body sensation, or belief.

     
     

2. Rate the intensity

   • You give the feeling or symptom a number on a 0 to 10 scale so you can track changes.

     
     

3. Create a setup phrase

   • For example: “Even though I feel this tightness in my chest when I think about work, I deeply and completely accept myself.”

     
     

4. Tap on acupressure points

   • You gently tap on a series of points on the face, hands, and upper body while repeating key phrases that keep you tuned into the issue.

   
   

5. Re-test and reframe

   • You check in with your body and emotions, re-rate the intensity, and often add more empowering, supportive statements as the charge decreases.

Some practitioners also add light stimulation of the lymphatic system via gentle pressure applied in a circular motion to the upper collarbone area (known in classic EFT as the "sore spot"), during the setup phase to support release and regulation.

What Does EFT Help With?

Research and clinical experience suggest EFT can be supportive for:

• Anxiety and worry

  
  

• Stress and burnout

  
  

• Trauma and PTSD symptoms

  
  

• Phobias and fears

  
  

• Performance anxiety and self-confidence

  
  

• Money, success, and relationship blocks

  
  

While EFT is not a replacement for medical care or psychotherapy, it can be a powerful complementary tool for your mental, emotional, and physical well-being.

Always consult with your physician or licensed healthcare provider regarding any medical or psychological condition. EFT is a complementary approach, not a substitute for professional medical advice, diagnosis, or treatment.

How To Get Started With EFT Tapping

If you are new to EFT, here is a simple path to begin.

Step One: Watch a Demonstration

Start by watching this introductory EFT Tapping video to see the process in action:

👉 Watch: Introductory EFT Tapping Video

Notice how the practitioner:

• Identifies a specific issue

  
  

• Uses a setup phrase

  
  

• Taps through a sequence of points

  
  

• Checks in on intensity as they go

Step Two: Learn the Basic Technique

Take a few minutes to review a simple guide and foundational tutorial so you can start tapping safely and effectively on your own.

Download these useful EFT Tapping resources to learn the basic tapping points and tapping sequence.

Basic EFT tapping guide:

EFT Tapping.pdf

Download PDF • 136KB

EFT quick reference sheet

EFT Explained_ Exploring the Fundamentals of Emotional Freedom Technique (2).pdf

Download PDF • 67KB

For a thorough, step-by-step explanation, review the official Gold Standard tutorial:

👉 Gold Standard EFT Tapping Tutorial with Gary Craig

This is an excellent resource if you like to understand the “why” and “how” behind the technique.

Step Three: Work With an Experienced Practitioner

Self-tapping can be a powerful tool for everyday stress and lighter issues. Consider working with an expert for more advanced applications. I recommend working with a trained EFT practitioner who has extensive experience and trauma sensitivity for deeper work, such as:

• Old trauma and painful childhood memories

  
  

• Long-standing patterns of anxiety or self-sabotage

  
  

• Complex health challenges with an emotional or energetic component

  
  

A skilled practitioner can:

• Help you find the real root of your issue

  
  

• Keep you grounded and resourced during emotional releases

  
  

• Guide you through customized tapping sequences

• Integrate EFT with other tools like mindset coaching, hypnosis, or somatic work

This combination often leads to faster, safer, and more sustainable change.

👉Schedule a private session now.

Recommended EFT Tapping Resources

If you would like to deepen your understanding of EFT tapping, explore these respected teachers and platforms:

The Tapping Solution

Tap with Brad Yates

EFT Master Carol Look

Tap Into Your Power with Alina Frank

Dave Asprey interviews Dawson Church on tapping and energy medicine

Each of these resources offers a slightly different flavor and focus. Explore the styles that resonate most with you and your nervous system.

Important Disclaimer

EFT Tapping is a complementary wellness technique. It is not a substitute for medical or psychological diagnosis or treatment.

If you are experiencing significant mental health symptoms, suicidal thoughts, severe trauma, or serious medical conditions, please:

• Seek help from a licensed mental health professional or medical provider

  
  

• Use EFT tapping alongside, not instead of, appropriate professional care

  
  

• Always consult your physician or licensed healthcare provider on all medical and mental health concerns before starting or modifying any treatment approach.

About the Author

With over a decade of experience in trauma-informed coaching, hypnosis, and energy work, Monika weaves EFT tapping into a deeply holistic approach to healing. She has guided hundreds of clients through anxiety, burnout, money blocks, and early-life imprints using gentle, precise tapping protocols that honor both the nervous system and the soul. Her sessions blend science-backed techniques with intuitive insight, helping clients feel safer in their bodies, clearer in their minds, and more powerful in their lives. Whether you’re brand new to EFT or ready to go deeper, Monika’s grounded, compassionate guidance makes the work feel both accessible and profoundly transformational. Schedule a private session today.