EFT emotional freedom technique
Tapping into all the details
What is EFT?
Emotional Freedom Techniques (EFT), often called “tapping,” is a mind-body approach that combines elements of traditional psychology with acupressure. It was developed in the 1990s and has since been the subject of more than 100 clinical trials, making it one of the most researched energy psychology methods available today.
At its core, EFT involves gently tapping on specific acupressure points on the body (the same points used in acupuncture) while focusing on a problem or emotion. This process is thought to calm the nervous system, reduce stress, and “rewire” the brain’s response to old patterns.
Dr Peta Stapleton, a clinical and health psychologist and world-leading researcher in this field, has demonstrated through brain imaging studies and clinical trials that EFT can lower cortisol (the body’s primary stress hormone) by up to 43% in a single session. Research also shows that EFT reduces activity in the amygdala (the brain’s fight-or-flight centre) while enhancing regulation in areas linked to decision-making and emotional balance.
Because of this evidence base, EFT is being used in hospitals, schools, trauma recovery programmes, and by therapists and coaches worldwide. It has shown effectiveness for anxiety, stress, phobias, food cravings, PTSD, depression, and physical pain, offering a gentle yet powerful way to bring the mind and body into harmony.
How EFT works.
EFT works at the intersection of psychology and physiology. Here’s how the process unfolds, based on scientific studies:
1. Cognitive engagement – When you identify and focus on a problem, your brain brings up the associated neural pathways and emotional patterns. This makes the memory, thought, or feeling “active” in your system.
2. Somatic stimulation – As you tap on acupressure points (located on meridians used in Traditional Chinese Medicine), the body sends calming signals to the amygdala and hippocampus. This reduces the stress response and interrupts the cycle of fight-or-flight.
3. Neurological regulation – Clinical studies, including those led by Dr Peta Stapleton, show that tapping helps regulate brainwave activity and lowers cortisol. This results in measurable shifts in brain functioning, moving from hyperarousal toward calm and safety.
4. Memory reconsolidation – EFT appears to leverage a psychological mechanism known as “memory reconsolidation.” When you revisit an upsetting memory while the body is in a calm state, the brain essentially “rewrites” its emotional impact. Over time, the memory remains, but the distress around it fades.
In short, EFT doesn’t erase experiences—it changes your relationship to them. Instead of being hijacked by fear, anxiety, or old beliefs, your brain and body learn a new, calmer response.
The Science of EFT
If you want even more information about what EFT is doing as it rewires your cells, this short video is a great one to watch.
Dr Peta Stapleton talks about the latest science of EFT.
Why try EFT.
You don’t need to be in crisis to benefit from EFT. Many people use tapping for everyday stress relief, clarity, or personal growth. Others turn to it when traditional approaches haven’t worked, or when they’re seeking a gentler, body-based therapy.
Here are a few reasons you might want to explore EFT:
Stress and anxiety relief – Studies show tapping can reduce anxiety and lower cortisol significantly, often in just one session.
Support for emotional health – EFT is effective for phobias, trauma, and PTSD, helping people process painful memories without being overwhelmed.
Improved decision-making – By calming the amygdala and activating the prefrontal cortex, tapping helps reduce fear-based reactions so you can think more clearly.
Craving and habit change – Research has demonstrated its effectiveness in reducing food cravings, making it a helpful tool for weight management and behavioural change.
Self-empowerment – One of EFT’s greatest strengths is that it’s a self-help tool. Once learned, you can use it anytime, anywhere, giving you agency over your own wellbeing.
Most importantly, EFT is gentle, non-invasive, and adaptable to whatever you’re facing. Whether you want to heal old wounds, feel calmer in daily life, or step into new possibilities, tapping provides a bridge between your inner world and outer actions.
What People Are Saying
“Working with April through EFT gave me so much clarity on what was actually holding me back from making more money. I had been pushing and struggling for years, but the sessions with her helped me see and release the deeper blocks I didn’t even realise were there.”
— Laura, Crowborough
“I had been carrying anxiety about speaking up for myself, especially at work, and it was really affecting my confidence. In just one session with April I felt the tightness in my chest ease and my thoughts clear. I’ve felt more confident since the session. I can’t believe how quickly she helped me.”
— Emma, Brighton
“As a parent I was feeling constantly stressed and guilty, like I wasn’t doing enough for my kids. April guided me through EFT in such a gentle way and I was able to release so much of that pressure I’d been carrying. I now feel calmer, more present with my children, and less reactive when challenges come up. It has made such a difference in our home.”
— Jess, Hove
“There is no problem outside of you
that is superior to the power within you.”
— Bob Proctor
How EFT can help.
Limiting Beliefs
Tapping helps identify and release deep-seated beliefs that may be holding you back (e.g., “I’m not good enough”). By tapping while stating new empowering beliefs, EFT creates new neural pathways, encouraging a more positive mindset.
Addictions & Cravings
EFT helps reduce the intensity of cravings by addressing the emotional root causes (like stress or emotional emptiness). Tapping lowers the urge to reach for the addictive substance or behaviour.
Emotional Overwhelm
When emotions feel too intense, EFT helps you ground yourself by bringing down the emotional intensity and creating a sense of calm and clarity.
Confidence
Tapping helps reduce performance anxiety and increase self-belief by addressing the underlying fears of failure or judgment. This makes it easier to perform confidently in work, sports, and creative pursuits.
Sleep
By calming the body’s stress response and addressing anxious thoughts, EFT helps quiet the mind, making it easier to fall asleep and stay asleep.
Trauma
Tapping allows you to gently process and release traumatic memories without becoming overwhelmed. It works by uncoupling the emotional intensity from the memory, reducing the physiological stress response linked to the trauma.
Stress & Anxiety
EFT calms the nervous system by reducing the production of cortisol (the stress hormone). Tapping on specific meridian points signals to the brain that you’re safe, helping to shift the body from a fight-or-flight state into relaxation.
Phobias
By focusing on the fear while tapping, EFT helps to rewire the brain’s association with the feared object or situation, reducing the emotional charge and making the fear less intense over time.
Physical Pain
EFT can reduce physical pain by addressing the emotional stress that may be contributing to it. Tapping helps the body relax, which improves circulation and lowers inflammation, often reducing pain levels.
“Taking personal accountability is a beautiful thing because it gives us complete control of our destinies.”
— Heather Schuck
