What Is EFT?

Emotional Freedom Techniques (EFT), often called tapping, is a modern method that blends ancient wisdom with contemporary psychology. It was developed in the 1990s by Gary Craig, a Stanford-trained engineer who built upon earlier work in energy psychology. EFT combines the stimulation of specific acupuncture points (by tapping them gently with your fingertips) with verbal techniques used in cognitive behavioural therapy (CBT) and exposure therapy. This unique mix allows people to calm their nervous system, reduce the intensity of difficult emotions, and change the way the brain responds to stress.

But does it really work? Multiple studies suggest that it does. One of the most well-known findings is that EFT can significantly reduce cortisol levels, the hormone released in response to stress. In a landmark clinical trial, participants who used EFT showed a 24% drop in cortisol after just one session, while the control groups showed far less change. People often report feeling more relaxed, clear-headed, and emotionally grounded after tapping, even if they only try it once.

How does EFT achieve this? The technique gently activates acupressure points along the body’s energy meridians, which are thought to help regulate our emotional and physical state. At the same time, we speak aloud short, focused phrases that bring our attention to the issue we want to address. This combination of mindful awareness and physical stimulation helps interrupt stress responses in the brain and creates a calming effect in the body. Over time, EFT helps reduce the emotional “charge” around painful memories, fears, limiting beliefs, and even chronic physical symptoms.

EFT has been successfully used for anxiety, depression, PTSD, phobias, grief, low self-esteem, chronic pain, fatigue, insomnia, and more. It’s a simple, non-invasive technique that people of all ages can learn and apply in everyday life – either on their own or with the support of a trained practitioner.

At PuffyMind, we believe EFT is more than just a technique – it’s a gentle path back to yourself. Through tapping, you can learn to meet your emotions with kindness, shift what no longer serves you, and create space for healing and growth.