Does EFT Tapping Therapy Really Ease Anxiety?

Last updated October 9, 2026

Snapshot

• EFT tapping therapy, or Emotional Freedom Technique, is an alternative method for easing anxiety and emotional distress that combines fingertip tapping on specific points of the body with spoken phrases about the issue at hand.
• Gary Craig developed the technique in the 1990s, and people have since used it for anxiety and post-traumatic stress, along with insomnia and physical pain.
• Practitioners say tapping nine points drawn from the meridian system used in acupuncture and traditional Chinese medicine restores balance and signals the parts of the brain that manage stress.
• Research is still developing, with a 2018 meta-analysis suggesting the tapping itself contributes to results, and more research is needed to confirm how well EFT works and for whom.
• Each round starts with naming a single issue and rating its intensity from 0 to 10, and after tapping through the points with a reminder phrase, a second rating shows how much the feeling has shifted.
• Strong emotions can surface during a session, especially when the focus is trauma, so gentleness toward yourself matters and a trained practitioner can help.

EFT tapping therapy is gaining popularity as a simple yet powerful technique for anxiety relief. But does the science support countless personal success stories, or is it just another wellness trend?

Anxiety can strike anyone, anywhere—from nagging worry that follows you through the day to heart-pounding moments that leave you frozen. Among the countless remedies promising relief, one technique stands out for its simplicity and accessibility: Emotional Freedom Technique (EFT) tapping therapy.

This cost-free, do-anywhere practice requires nothing but your fingertips and a few minutes of your time, yet EFT enthusiasts claim it can dismantle anxiety with surprising effectiveness.

The best part is that EFT tapping therapy requires no equipment. Find out what this alternative anxiety-relieving technique is, how it works and how you can start practicing it.

What Is EFT Tapping Therapy?

EFT tapping therapy is an alternative therapeutic method for relieving emotional or physical pain. It relies on pressure points and only requires your fingertips. Also known as psychological acupressure or just tapping, EFT tapping zeros in on your meridian points to balance your body’s energy.

Gary Craig developed this technique in the 1990s, and individuals have since used EFT tapping to treat anxiety, post-traumatic stress disorder, cravings, insomnia, physical pain, phobias and depression.

What Are Meridian Points?

Meridian points are specific places on your body that many see as passageways for energy flow. Acupuncturists use the 12 main meridian channels to map where to place their needles.

Acupuncture is one of the central principles of traditional Chinese medicine, which supports the idea of a mind-body connection. EFT also focuses on this connection as a vital part of maintaining balance but uses fingertips rather than needles to apply pressure, focusing on nine points along those meridians.

Each point connects to an organ or internal area of the body:

1. The side of the hand connects to the small intestine.
2. The eyebrow connects to the bladder.
3. The side of the eye connects to the gallbladder.
4. Under the eye connects to the stomach.
5. The collarbone connects to the kidney.
6. Under the arm connects to the spleen.
7. The underside of the nose connects to the governing vessel (associated with Yang energy) and connects to the brain and all meridian points.
8. The crown of the head also connects to the governing vessel.
9. The chin connects to the central vessel, which runs along the front of the body and represents the Yin energy.

How Does EFT Tapping Relieve Anxiety? 

Anxiety disrupts your body’s sense of balance, and EFT tapping therapy is all about restoring that. EFT involves tapping your nine meridian points to release the symptoms of negative experiences or emotions. Practitioners say the sensation signals the parts of your brain that manage stress.

Some believe other techniques that occur alongside EFT—like mindful breathing—are what relieve anxiety. A 2018 meta-analysis set out to test that idea, asking whether the acupressure itself adds anything beyond the components EFT shares with other therapies.

The study found​​ the acupressure component appeared to contribute to patients’ improvement. The authors are longtime EFT researchers and comparisons with sham tapping have been mixed, so more research is needed to confirm how well EFT works and for whom.

EFT’s unique acupressure component was an active part of patients’ positive outcomes. Like many alternative methods, EFT has not been disproven, but more research is necessary to continue exploring its benefits and best use cases.   

How to Get Started With EFT Tapping Therapy

The EFT tapping sequence is straightforward to learn. Begin with these five basic steps and practice until the rhythm feels natural.

1. Identify What Is on Your Mind

Begin by identifying the issue or fear that’s bothering you. It’s best to focus on one problem at a time. Some find it helpful to close their eyes or even put a hand on their chest to block out the noise and focus on what they’re feeling.

2. Rate Your Intensity Level

Next, you’ll rate the intensity of the emotion you identified in the first step on a scale of 0 to 10, with zero meaning you feel fine and 10 representing the worst you could feel or have felt. You’ll return to this rating at the end of the process to reevaluate your feelings.

3. Speak Your Setup Statement

Your setup statement is a phrase that encompasses the issue you’re dealing with and your self-acceptance. Most setup phrases follow the same structure: “Even though I feel [fear or issue], I deeply and completely accept myself.” For example, your setup statement could be, “Even though I feel overwhelmed, I deeply and completely accept myself.”

You can tailor it to fit your issue and resonate with you, but be sure the problem in your setup statement is yours and no one else’s. “Even though my partner lost their job,” for example, centers on someone else. You can alter this statement by saying, “Even though I’m stressed because my partner lost their job” instead. 

4. Conduct the EFT Tapping Sequence

You’ve made it to the physical part of EFT tapping. To start, tap the side of your hand while repeating your setup statement three times. Now, you’ll tap each of the remaining eight meridian points seven times while reciting a reminder phrase.

Your reminder phrase should be a shortened version of your statement phrase. For instance, say your statement was, “Even though I’m stressed because my partner lost their job, I deeply and completely accept myself.” Your reminder phrase could be, “The stress I feel that my partner lost their job.”

Recite this phrase two or three times as you tap the meridian points in the following order:

• The eyebrow
• The side of the eye
• Under the eye
• The underside of the nose
• The chin
• The collarbone
• Under the arm
• The crown of the head

5. Rate Your Final Intensity Level

After you’ve finished the tapping sequence, rate your intensity level again on the same 0 to 10 scale. Compare your final intensity rating with your first one. If the number is still high, repeat the process, and pause whenever strong emotions surface. Any therapy that touches trauma or anxiety can stir up feelings, so be gentle and kind to yourself.