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Research on EFT Tapping

EFT Tapping is a gentle, practical stress-reduction technique that combines light acupoint tapping with focused attention and acceptance. Below is a clear summary of what current studies suggest, how EFT may help, and answers to common questions. If you want to experience this work with me, you can explore 1:1 options on /1-2-1-support.

Take a breath. You can move through this at your own pace.

What the research suggests

  • Stress relief and cortisol
    Several studies report meaningful drops in distress within a single session, alongside reductions in salivary cortisol when compared with control conditions.

  • Cravings and emotional eating
    Randomised trials show improvements in food cravings and related behaviours, including online delivery, with benefits that can hold at follow up.

  • Anxiety, low mood, trauma symptoms and performance
    Reviews of clinical EFT report positive outcomes across anxiety, depression, phobias, PTSD and performance. Quality varies by condition and study design, and more large, independent trials are welcome.

A kind note on safety
EFT is a complementary approach. It sits well alongside standard care and psychotherapy. If you are navigating complex trauma, active mental health symptoms or medical conditions, please involve your healthcare team and work with a trauma-informed practitioner.

How EFT may help

  • Soothing the stress response
    Tapping on specific acupoints appears to calm physiological arousal. People often describe it as feeling their body “exhale” and soften.

  • Gently updating learned reactions
    EFT pairs mindful attention with somatic soothing. Over time this may help the brain reconsolidate old emotional patterns while building self-compassion and choice.

Pause if you need to. Come back when you are ready.

FAQs

Is EFT evidence based?

There is a growing peer-reviewed literature, including randomised trials, replications and reviews. Different organisations apply different standards of evidence, so levels of endorsement vary. My approach is evidence-aware and person-centred.

Does tapping really lower stress quickly?

Many people do feel relief within a session. Studies have also shown short-term reductions in distress and cortisol compared with controls. Results vary from person to person.

Can EFT help with anxiety, low mood or trauma symptoms?

Research suggests potential benefits across these areas. For PTSD and complex presentations, established therapies like trauma-focused CBT and EMDR remain guideline-recommended. EFT can be a supportive part of a wider care plan.

Is EFT safe for me?

EFT is generally gentle and low risk. If you have a trauma history or intense symptoms, work with a trauma-informed practitioner and go slowly. Your pace is the right pace.

Does online EFT work?

Trials of online programs have shown reductions in cravings and anxiety. Many clients value the accessibility and consistency of online support.

What will I feel during a session?

Common experiences include a sense of settling, a softer breath and more clarity. Sometimes emotions surface. We move gently, with consent, and ground before we close.

How do I choose a practitioner?

Look for accreditation, trauma awareness, and a style that helps your body feel safe. Book a short call and notice your nervous system’s response.

Can EFT support burnout or “survival mode”?

Yes. EFT can help regulate arousal, interrupt looping thoughts and soften beliefs that keep you over-functioning. I often combine tapping with simple lifestyle supports, mindful breathing and rest practices.

Key takeaways

  • EFT shows promising results for stress reduction, cravings and a range of mental health symptoms.

  • The evidence base is growing. Larger trials with strong comparators are still needed.

  • Use EFT as a complement to professional care, especially for complex presentations.

  • Work with a skilled, trauma-aware practitioner and listen to your body.

References and resources

  • Church D, Yount G, Brooks A. Randomized controlled trial of EFT showing cortisol reduction and symptom improvement. PubMed

  • Stapleton P et al. Direct replication of cortisol findings with EFT. PubMed

  • Stapleton P et al. EFT vs CBT for food cravings. PubMed

  • Stapleton P et al. Online EFT for cravings and weight management, with follow-up. LIDSEN Publishing

  • Church D. Clinical EFT reviews and summaries. PubMed+1

  • EFT International research database. EFT International

  • PTSD therapy overview from the US VA. VA.gov