Emotional Freedom Techniques (EFT), often called tapping, is a nervous-system–informed approach used to reduce stress responses tied to specific thoughts, situations, or patterns.

EFT was developed by Gary Craig, who proposed that emotional distress and physical discomfort are linked to disruptions in the body’s signaling systems. EFT involves gently tapping on specific acupressure points—the same points used in acupuncture—while focusing on a particular issue or experience. These points are rich in nerve endings and connective tissue, and stimulating them sends signals through the nervous system that can influence how the brain processes stress.

When the nervous system is stuck in a threat response—fight, flight, or freeze—the brain prioritizes protection over communication, clarity, and social connection. By combining focused attention with stimulation of specific acupressure points, EFT can help calm the brain’s stress response, allowing emotional and physical tension to settle and previously triggering situations to feel more manageable.

The goal isn’t to force change or “think positively.”

It’s to reduce the internal stress response that makes change difficult in the first place.

Research suggests that Emotional Freedom Techniques (EFT), also known as tapping, can help reduce stress and emotional distress and support better regulation of the nervous system.

Much of this research has been led by Dawson Church and Peta Stapleton. Their work includes controlled studies, reviews of multiple studies, and research measuring physical changes in the body during or after EFT.

One of the most well-known findings is that EFT has been shown to lower levels of cortisol, a hormone released when the body is under stress. High cortisol levels are linked to feeling tense, overwhelmed, or stuck in fight, flight, or freeze. When cortisol levels decrease, people often feel calmer, clearer, and more able to cope with challenges.

In addition to these biological changes, studies and clinical reports describe a range of real-world improvements that people commonly notice after using EFT. These include:

• feeling less emotionally reactive in stressful situations

• greater sense of calm and emotional steadiness

• improved comfort speaking or interacting with others

• less avoidance of situations that once felt overwhelming

• easier communication and self-expression

• better sleep, focus, and overall stress tolerance

Researchers believe these changes happen because EFT helps calm the brain’s stress response while a person focuses on a specific concern. By stimulating acupressure points and bringing attention to a stressful thought or situation, EFT may help the brain learn that the situation is no longer a threat. This can reduce automatic stress reactions and support more flexible, thoughtful responses in daily life.

EFT is not about forcing positive thinking or suppressing emotions. Instead, it allows the nervous system to settle while difficult experiences are gently brought to mind, so the stress response can resolve rather than stay activated.

While research on EFT continues to grow, current findings support its use as a safe, low-risk, body-based approach for reducing stress and supporting emotional regulation. Many people experience EFT as a practical tool that helps make everyday challenges feel more manageable.

Research Supporting These Findings

The functional improvements described above are drawn from peer-reviewed research and outcome studies, including:

Church et al. (2012, 2014) – Studies showing significant reductions in cortisol following EFT sessions, along with improvements in stress and emotional well-being.

Stapleton et al. (2011, 2020) – Research demonstrating reductions in emotional distress and improvements in daily functioning, including comfort in real-world situations.

Church, Feinstein, Palmer-Hoffman, Stein, & Tranguch (2018) – A systematic review and meta-analysis reporting medium to large effect sizes for anxiety, depression, and stress-related outcomes.

Clond (2016) – A meta-analysis finding consistent improvements in anxiety symptoms across multiple EFT studies.

Across these studies, participants commonly reported not just feeling better emotionally, but also functioning better in everyday life—such as engaging more comfortably in social situations, handling stress more effectively, and avoiding fewer situations due to fear or discomfort.

As with any nervous-system-based approach, individual results vary. EFT is best understood as a supportive tool for stress regulation and emotional resilience, not a replacement for medical or mental health care.

EFT can be used for many many things.

• Stress reduction

  • Work related stress

  • Relationship stress

  • Parenting stress

• Performance anxiety

• Public speaking fears

• Social anxiety

• Achieving personal and professional goals

• Pain

• Cravings

• Sleep

EFT doesn’t have to require reliving past experiences or “thinking positively.” Many people find it helpful because it works directly with the body, not just the mind. We let the tapping do the work, freeing ourselves from the subtle emotional blocks that can have profound impacts in our day-to-day lives.