EFT and TFT Tapping Therapy: How Do They Work?
EFT (Emotional Freedom Techniques) and TFT (Thought Field Therapy) are tapping-based approaches used by some practitioners to help people work with emotional distress. Both involve focusing on a thought, feeling or situation while gently tapping on specific points on the body.
Although these techniques share similarities, they have different origins and methods. Understanding how they work, how they differ and what scientific evidence supports them can help you make an informed decision about whether they may be useful to you.
What Is Emotional Freedom Techniques (EFT)?
Emotional Freedom Techniques, commonly known as EFT or tapping, was developed by Gary Craig in the 1990s and evolved from earlier work in Thought Field Therapy.
EFT combines focused attention on an emotional concern with gentle tapping on selected points on the face and upper body.
During a typical EFT exercise, you identify a specific concern, acknowledge the associated feelings and tap through a sequence of points while using words that describe your experience.
For example, if you feel anxious about an upcoming appointment, you might focus on the nervousness, notice how it feels in your body and gently tap while acknowledging the emotion.
EFT encourages you to recognise what you are experiencing rather than ignore or suppress your feelings.
How Is EFT Practised?
A basic EFT sequence generally involves five steps:
Identify the concern. Choose a specific emotion, thought or situation.
Rate its intensity. Give the distress a score from 0 to 10.
Create a set-up statement. Acknowledge the feeling while expressing acceptance of yourself.
Tap on selected points. Use gentle tapping while focusing on the concern.
Check in again. Notice whether the intensity or quality of the feeling has changed.
A commonly used set-up statement is:
“Even though I feel anxious, I deeply and completely accept myself.”
You can adapt the wording to reflect your own experience. The aim is to acknowledge your feelings with compassion rather than judge yourself for having them.
What Is Thought Field Therapy (TFT)?
Thought Field Therapy was developed by psychologist Roger Callahan in the 1980s.
TFT involves focusing on a distressing thought, memory or feeling while tapping on specific points on the body. Depending on the method used, different tapping sequences may be selected for different concerns.
TFT proposes that these sequences can help reduce emotional distress. However, its proposed explanations have not been established as scientific fact.
TFT influenced the development of EFT, but the two techniques are not identical.
What Is the Difference Between EFT and TFT?
Although both approaches involve tapping, they differ in how the tapping sequences are selected and applied.
EFT generally follows a standard sequence of tapping points and combines tapping with acknowledgement of thoughts, emotions and physical sensations.
TFT may use different tapping sequences depending on the emotional concern being addressed.
Neither technique involves needles. Both use gentle fingertip tapping on selected areas of the body.
Why Does EFT Include Tapping?
You might wonder why tapping on the body could influence how you feel emotionally.
EFT combines several elements, including focusing on a concern, acknowledging emotional responses, using language to reframe thoughts and performing a repetitive physical activity.
Researchers have proposed several possible explanations for its effects, but the precise mechanisms are not fully understood. It is important to distinguish between the potential benefits reported in studies and claims about how the technique works.
Is EFT Evidence-Based?
EFT has been studied in clinical research, including studies examining anxiety and psychological distress. Some systematic reviews have reported promising results, particularly for reducing symptoms of anxiety and trauma-related distress.
Can You Practise EFT at Home?
EFT is often taught as a self-help exercise for manageable everyday concerns, such as nervousness before an appointment or stress about a particular situation.
You can begin by identifying a feeling, rating its intensity, acknowledging it while gently tapping on the selected points, and then checking in with yourself.
Your feelings may change, remain the same or become more intense. There is no need to force a particular outcome.
If tapping makes you feel overwhelmed or distressed, stop the exercise and focus on your surroundings. If you are working with traumatic memories, severe anxiety or dissociation, consider seeking guidance from a suitably qualified professional.
Download Your Free EFT Tapping Guide
Would you like to try a simple EFT exercise for yourself?
I have created a free, easy-to-follow EFT Tapping Guide that explains the basic steps, shows you where the tapping points are located and provides a gentle exercise you can practise at your own pace.
How Can EFT and TFT Be Used Alongside Other Therapies?
Some practitioners incorporate tapping into broader therapeutic work, including counselling and clinical hypnotherapy, when appropriate.
At QHHT Perth Hypnosis with Elena, I may use EFT or TFT as complementary techniques depending on your individual needs, preferences and therapeutic goals.
Every person is different, and no single approach is suitable for everyone. The aim is to choose techniques thoughtfully and work at a pace that respects your circumstances.
Frequently Asked Questions
Is EFT the same as TFT?
No. Both involve tapping while focusing on emotional distress, but EFT generally uses a standard sequence, whereas TFT may use different sequences depending on the concern.
Can EFT help with anxiety?
Some research suggests EFT may help reduce anxiety symptoms in certain people. Results vary, and persistent or severe anxiety may require professional assessment and appropriate treatment.
Can I use EFT without a therapist?
Some people use simple EFT exercises independently for everyday stress. Professional support may be appropriate when working with significant trauma or severe emotional distress.
Does tapping involve acupuncture?
No. EFT and TFT use gentle fingertip tapping without needles.
Final Thoughts
EFT and TFT offer structured ways of focusing on emotions while using gentle tapping techniques. EFT has a developing evidence base, while more research is needed to establish the effectiveness of TFT.
Understanding what these approaches involve and their limitations can help you decide whether they are worth exploring as part of your wellbeing journey.
This article is for educational purposes only and is not a substitute for medical advice, psychological assessment or professional treatment.
QHHT Perth Hypnosis with Elena
Perth, Western Australia
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