How does EFT tapping help relieve stress and anxiety?

Emotional Freedom Technique (EFT) is often described as “acupuncture without needles”, although I feel in many ways that doesn’t do it justice. EFT uses the same acupressure points, but it is also a practical self-soothing technique that many people use to help them feel calmer.

EFT involves tapping through a sequence of points on the body while focusing on a feeling, thought or concern. Some people find this can help them pause, breathe and feel more grounded.

The benefits of EFT

I’m going to share some of the reasons people find EFT tapping helpful.

1. You can self-administer EFT

You can learn to practise EFT for yourself. It doesn’t require equipment, and many people find it simple to follow once they understand the tapping points and process.

2. You can practise EFT in different places

You can practise EFT when you need a moment to pause and regulate. There are tapping apps, tapping videos on YouTube, scripts in books and downloadable resources from websites. If you are new to EFT, it can be helpful to learn from a trained practitioner first.

3. Children can learn simple tapping techniques

Some children may find simple tapping calming, for example when they feel worried or unsettled. For children taking exams, it may be something they can practise before an exam to support calm breathing and focus.

Children experiencing ongoing anxiety, sleep problems or distress should always be supported by an appropriate adult and, where needed, a qualified professional.

4. You don’t have to fully understand it to try it

Some people are sceptical of EFT at first, and that’s OK. You don’t have to fully understand the theory behind it to notice whether the process of tapping, breathing and naming what you feel is useful for you.

5. EFT can be accessible

Once you have learned the basics, EFT can be a free or low-cost tool to practise for yourself whenever it feels appropriate. Some people choose to work with a practitioner, especially if they are dealing with more complex or long-standing issues.

It can be interesting how the body communicates through sensation, image and feeling.

6. EFT can support self-care

EFT can be one way of practising self-care. Rather than relying only on someone else to make you feel better, it can give you a process for pausing, noticing what is happening internally and responding with more kindness.

This can be helpful for young people too, when practised safely and appropriately, as it may give them a simple way to notice and name their feelings.

7. EFT may help with stress and anxiety

Both stress and anxiety can leave us feeling on edge or overwhelmed. Tapping may help some people pause, slow their breathing and feel calmer in the moment.

If anxiety or stress is ongoing, intense or affecting your day-to-day life, it’s important to seek support from a qualified professional.

8. It can help you shift your state

Changing your breathing can be one way to shift your mood or state, whether through yoga, exercise, laughter, singing or other calming practices. The combination of tapping and breathing may help some people feel more settled and resourceful.

9. You acknowledge your feelings

Before you start the tapping process, you prepare your body by acknowledging what you are working on. For example:

“Even though I feel really stressed and anxious, I accept how I feel in this moment.”

Or, for anger:

“Even though I feel angry, I can acknowledge this feeling and give myself space.”

So instead of pretending everything is fine, you acknowledge your feelings and allow yourself to meet them with more compassion.

10. EFT can help you tune into your emotions

As you tap around the body, you may begin to sense what emotions are present and where they are being experienced in the body. You might notice their intensity, texture, colour or shape. As you tap and breathe, you can monitor what changes.

Sometimes new emotions come up, others fade, and sensations may shift. It can be interesting to notice how your body communicates through feeling, image and sensation.