Does EFT Tapping Really Work?

No, it’s not the process of tapping your card on an EFTPOS machine (though, some might argue that’s a form of self-care too!).  

There’s a reason EFT Tapping is so popular with thought leaders around the globe such as Tony Robbins. This incredibly simple self-applied technique has been validated by over 20 years of research and currently has over 100 studies that demonstrate its efficiency.

Before I became an EFT Practitioner, I experienced the fast-acting benefits of EFT Tapping first-hand when I was experiencing what I would now describe as the lowest point in my life riddled with anxiety, PTSD and Panic Disorder. EFT provided me relief from the anxiety symptoms that had kept me paralysed for so long in a shorter time frame than any other therapy or intervention I had ever experienced and it fast became my go-to self-soothing tool (you can listen to my full story here).

As an Advanced EFT Practitioner, it has been an honour to share EFT as a therapeutic intervention for clients seeking assistance with issues such as anxiety, chronic stress, pain management, personal growth and the effects of trauma over multiple sessions.

What is EFT Tapping?

To put it simply: EFT is a powerful, self-applied therapy tool combining Chinese Acupressure principles with modern psychology. EFT uses gentle, self-applied tapping to stimulate acupressure points that surface close to the skin allowing it to release stagnant energy, enabling the body to realign and self-soothe in times of distress.

Using 9 key acupuncture points, the practice involves physically tapping on our body during exposure to a stress trigger. This stimulates the point, releasing chemicals that immediately activate a calming response from the brain, helping to down-regulate cortisol (the stress hormone), control the ‘flight or fight’ response and up-regulate mood and emotional function. 

Over time, regular EFT Tapping helps to condition (train) our bodies to respond calmly when presented with distressing emotions, beliefs or other negative experiences. What’s more; it actually works to shift the way the body processes events, memories and situations, meaning the more you practice it, the less often you’ll need to actually use it. In turn, this means ongoing responses to your trauma can, in effect, be completely erased, and you can let go of the things that have been holding you back as a result of it.

Research on the effectiveness of EFT Tapping

EFT Tapping is gaining traction as a preferred alternative health therapy, and it’s no wonder! With over 100 studies conducted and more and more research available on its benefits, EFT Tapping is quickly becoming a ‘go-to’ self-help strategy. 

EFT Tapping has been shown to provide health and well-being benefits in a range of clinical studies. Participants saw improvements across multiple key problem areas including anxiety, depression, PTSD, phobia etc. To demystify the science, I’ve summarized some key research for you:

Anxiety 

A landmark study spanning 11 clinics and 5.5 years measured the clinical benefits of traditional treatment methods for anxiety (therapy and, in some cases, medication) compared to EFT Tapping. The study showed not only that EFT tapping worked more effectively than classical therapy approaches, but that it worked faster (on average only three tapping sessions were required before patients noticed results in managing their anxiety), and that the practice resulted in long-term maintenance of anxiety.

Depression 

In 2016, after the World Health Organization (WHO) announced that depression is now the fourth leading cause of disability worldwide, a pilot study was conducted to compare EFT Tapping with traditional cognitive therapy practices. The study, which saw participants engage in an 8-week EFT Tapping treatment program, indicated long-term (3-6 months) regular practice resulted in a significant decrease in their depression symptoms. Further to this, the study also concluded that consistent use of the self-care tool resulted in long-term control over depression management. 

PTSD 

A 2014 study saw 59 American veterans randomly selected to participate in 6 EFT sessions, with a control group also assigned to ensure the validity of the study. Unsurprisingly, the results spoke for themselves. All participants who undertook the EFT course experienced a significant decrease in the symptoms associated with their PTSD. 

Phobias 

As one of the leading causes of anxiety, it’s only natural that EFT has been investigated for its effectiveness as a treatment for phobia. A pilot study, which looked at the changes in stress levels of 28 participants when exposed to a fear-inducing stimulus, demonstrated a significant decrease in anxiety during exposure. It also allowed the participants to manage their fear and face the stimulus more calmly. 

Vagus Nerve Improvement

While no studies have yet been conducted to conclusively prove the impact of EFT tapping on stimulating and improving the Vagus Nerve (a major component of the parasympathetic nervous system, which has a direct correlation to our mood), there’s evidence to suggest it helps to regulate and control the way we respond during stressful situations. Efficient stimulation of the vagus nerve can help control the signals our body sends to the brain during ‘fight or flight’ moments, and therefore allow us to manage our internal and external expressions of stress. 

DNA Expression

We’ve already covered the variety of ways EFT tapping can help with managing the external symptoms of mental illness. However, the most powerful impact of EFT is actually the potential it has to impact the body at a genetic level. In the realm of PTSD treatment, a pilot study explored the relationship between adding EFT sessions to treatment plans for veterans experiencing PTSD. The results showed a change in the gene expression of participants, as well as the external expression of symptoms. This represents the profound impact EFT tapping can have on depression and mental health treatment as a whole. 

My Experience With EFT Tapping

Having spent years of my life experiencing stress and trauma (though I didn’t actually know it at the time), I found myself losing sight of the person I’d become. Exhausted, depleted and demonstrating the classical signals of anxiety and panic disorder, I became virtually housebound by the time my second daughter was born. There were days when even looking outside induced panic and fear, and the thought of leaving my doorstep genuinely felt impossible. 

I sought help in the ‘traditional’ ways. Under the guidance of my medical doctor, I tried medications and classical therapy. But when we’d exhausted almost all options, I decided I’d had enough of using ineffective drugs which did nothing other than make my mind numb and my gut dysfunctional. 

Desperate for an answer, I found EFT tapping and, given I was willing to try anything at this point, I performed a very basic session on myself. Within minutes, I felt calmer than I had in months. I dove into educating myself and worked with a practitioner to address the trauma and triggers in my life through daily EFT sessions. Before too long, I began to experience whole days of calm, and eventually, I even felt confident enough to leave the house again! 

Having experienced first-hand the transformative power of EFT, I now use my knowledge and experience to help my children and my clients. To this day, I still practice EFT to manage new challenges and regulate my nervous system. It provides me with the tools and mindset I need to navigate motherhood and my business. 

[Listen To My Full Story Here] 

Results as an EFT Practitioner

Client 1:

Client 1 came to the ILC suffering anxiety and panic attacks after a medical episode. The client undertook 6 sessions and was asked to complete activities to supplement face-to-face sessions at home. As a first treatment protocol, I worked to calm their body and regulate the amygdala (the brain’s centre for logical thinking). 

From here, I began using EFT to desensitise the body and remove the emotional trigger associated with exposure to past trauma. In doing this, we uncovered further trauma which contributed to the first medical episode. EFT was also used to desensitise the client’s body from this trauma, (therefore addressing its ‘root cause’) and prevent stress caused by the thought of venturing to public places again. 

Results: Client feedback identified a significant shift in their self-perception and capacity to enjoy life again. EFT has become part of their self-help repertoire and they use it on themselves and their family. Client 1 returned to going out and doing the things they loved and commented that they now ‘feel like [myself] again.’

Client 2:

Client 2 presented with symptoms of burnout, overstimulation and panic attacks. They participated in four face-to-face sessions and were given additional daily relaxation activities to complement these sessions at home. I first focussed on calming the body to bring it out of ‘fight or flight’ and uncover the discomfort triggering the stress response. I then worked to discover the associations and root causes of Client 2’s safety concerns, identifying it was a result of childhood trauma. EFT was used to desensitise Client 2’s body from the trauma and ‘rewire’ positive thoughts about safety and self-worth. 

Result: Client 2 identified they feel calm and empowered with tools to help them when feeling anxious. They have worked to implement and adhere to healthy boundaries which prevent burnout, and they are no longer experiencing panic attacks. 

Client 3: 

Client 3 came to the ILC after experiencing panic attacks seemingly ‘out of nowhere’. During our one session, it became clear that their fear began during the pandemic, and that much of it stemmed from the transition out of lockdown. EFT was used to desensitise Client 3 from their fear of being around people again. I also used EFT to reprogram feelings of safety when out in public places. 

Result: Client 3 now feels confident enough to visit public places, despite the lingering threat of catching Covid still being present. 

Client 4: 

Client 4 began experiencing panic attacks ‘out of nowhere’ after returning to work in an environment they’d not been in for 10 years. The first protocol was to calm Client 4’s body to pull them out of ‘fight or flight’ and uncover the trauma which had occurred a decade ago and was now triggering the anxiety response. Over two sessions, I used a technique called ‘tell the story’, which helps to desensitise the body from the stress-inducing narrative and process the events in a healthy way. 

Result: Client 4 has been able to transition back into their working environment effectively, and no longer experiences panic attacks or anxiety prior to going to work. 

Client 5:

Client 5 presented to the ILC complaining of stress eating having a detrimental impact on their life and self-worth. Using a holistic approach over 5 sessions, I carried out a stress management consultation, which calmed the body. From here, I used EFT to desensitise the body from stressful triggers which were causing Client 5 to resort to stress eating as a management strategy for anxiety. EFT was also used to manage food-craving responses and to process grief. The client was also provided with a stress management plan to aid with maintaining a social life and situations where they cannot control the factors triggering their stress. 

Result: Client 5 no longer uses chocolate chip cookies to manage stress, and has instead implemented an EFT practice in lieu of turning to food as a coping mechanism.

Conclusion 

Though not new in its foundations, EFT tapping is fast becoming an accessible and popular self help tool thanks to how easy it is to learn and implement for life. EFT is also incredibly subtle, takes no preparation and requires no external devices or accessories. This means a person is able to maintain composure in stressful situations, while simultaneously treating their symptoms before they take over. 

Aside from its obvious benefits in managing the symptoms, causes and effects of mental illness, EFT has been shown to have an impact on the body’s genetic expression, indicating its effectiveness as a tool to dramatically alter the way a person is ‘wired’. Furthermore, scientific evidence suggests that EFT is adaptable and can't be used across multiple traumas, meaning its powers as a management tool are virtually limitless.