How Tapping (EFT) Can Help With Stress and Trauma
When people feel overwhelmed, anxious, or emotionally stuck, they often want something they can actually do in the moment, not just something to talk about. That is one reason many people become interested in tapping, also known as Emotional Freedom Techniques (EFT). It is hands-on, simple in structure, and often feels more active than traditional talk therapy. EFT International describes it as a method that combines tapping on specific points with focused attention on thoughts or feelings.
At Psych Solutions, we think it is important to talk about EFT in a balanced way. Some clients find it calming, grounding, and surprisingly helpful for reducing emotional intensity in the moment. At the same time, it should not be presented like a magic fix or as the right fit for every concern. Currently, EFT is showing to be promising for some problems, especially stress, anxiety, and trauma-related symptoms, but the quality of the research still varies and not every claim made online is equally well supported (Choi et al., 2025).
If you want to learn more about how we use this approach, you can visit our Tapping, Emotional Freedom Techniques.
What is Tapping or EFT?
Tapping, or EFT, usually involves focusing on a distressing thought, emotion, memory, or body sensation while gently tapping on a sequence of points on the face and upper body. On our EFT page, we describe it as a mind-body approach that combines elements of psychology with gentle tapping while staying connected to what is emotionally active. EFT International similarly presents EFT as a structured method used by practitioners and individuals for a range of emotional concerns.
What many people like about EFT is that it gives them something concrete to do. Instead of only trying to “think differently,” they are also working with the body and nervous system in the moment. For some people, that makes emotional work feel more manageable.
Why people are drawn to EFT for stress and trauma
Stress and trauma often do not stay only in thoughts. They can show up in the body as tension, racing thoughts, shakiness, chest tightness, sleep difficulty, irritability, or that sense of being unable to fully settle. For many people, the hard part is not simply knowing they are stressed. It is that their whole system feels activated.
That is where EFT often appeals to people. Because it involves both focused attention and a physical action, it can feel grounding and regulating in a way that purely verbal coping strategies sometimes do not. EFT International’s educational resources often frame tapping as a tool for self-regulation and emotional processing, although those materials are not independent treatment guidelines.
At PsychSolutions, we also see that some clients are looking for a therapy tool that feels gentler and more accessible when they are emotionally flooded. For those clients, tapping can sometimes be a helpful part of treatment, especially when it is used thoughtfully and not as a way to avoid deeper work.
What does the research say about EFT?
The research on EFT is growing, but it is still important to talk about it carefully.
A 2025 systematic review of EFT for anxiety disorders found that EFT appeared promising and safe as a complementary intervention for reducing anxiety symptoms, but the authors also noted methodological limitations and said higher-quality randomized trials are still needed before stronger conclusions can be made (Choi et al., 2025).
For PTSD, a 2025 systematic review and meta-analysis found that EFT was associated with reductions in PTSD symptoms and also with reductions in anxiety and depression symptoms that often occur alongside PTSD (Chen et al., 2025). However, as with many complementary therapy studies, how strong the conclusions can be depends partly on the quality and consistency of the included trials.
There is also a 2023 updated systematic review and meta-analysis on EFT for posttraumatic stress disorder that reported significant improvements compared with waitlist, usual care, or no-treatment controls and suggested results similar to other evidence-based approaches in the available data (Stapleton et al., 2023). At the same time, a 2024 commentary on that meta-analysis raised concerns about overlap with prior reviews and about methodological issues, which is another reminder that this literature should be interpreted thoughtfully rather than oversold (Pfund et al., 2024).
The broader picture is that EFT has some supportive findings, especially for stress, anxiety, depression, and trauma-related symptoms, but it still sits in a more mixed place than approaches like CBT for anxiety or CBT-I for insomnia. That does not mean EFT has shown to have no benefit, but rather, we need to use EFT with the current findings and research in mind (Choi et al., 2025; Chen et al., 2025).
Is EFT evidence-based?
The most accurate answer is that EFT has a developing evidence base. There are randomized trials, systematic reviews, and meta-analyses suggesting benefit, but the field still has limitations in study quality, standardization, and independence of the research base. That means it is more accurate to call EFT a promising, research-supported approach for some concerns than to describe it as one of the strongest-established therapies across the board (Choi et al., 2025; Pfund et al., 2024).
How EFT may help in real life?
In practice, EFT may help by lowering emotional intensity enough that a person can stay with what they are feeling without becoming overwhelmed by it. Someone might use it when anxiety spikes before a stressful event, when a memory feels emotionally charged, when self-criticism starts spiraling, or when their body feels activated and they need help settling.
Some people find EFT, helpful as a self support tool between sessions. Others may use it alongside a therapist as part of a broader treatment plan. At PsychSolutions, we support clients in using EFT in both ways, while integrating other approaches when needed.
Emotional and psychological needs can vary widely from person to person. For some, practical regulation strategies may be most helpful. For others, deeper trauma focused work, structured CBT, EMDR, or a more comprehensive treatment approach may be more appropriate.
What matters most is working with a trauma informed therapist who can adapt the approach based on individual needs. This flexibility helps support emotional regulation and keeps sessions within a manageable range, so the experience feels safe, steady, and not overwhelming.
Can EFT replace therapy?
For mild stress or emotional overwhelm, some people may find self-guided tapping useful as a coping tool. But when someone is dealing with significant trauma, panic, depression, persistent anxiety, or complex life stress, tapping is often best used as part of a broader treatment plan rather than as a replacement for therapy. The anxiety and PTSD reviews above suggest potential benefit, but they do not support the idea that EFT should replace all other evidence-based care (Choi et al., 2025; Chen et al., 2025).
That is especially true when trauma is involved. Trauma work needs pacing, safety, and clinical judgment. A body-based or emotionally focused tool can be valuable, but it still needs to be used thoughtfully.
Who might be a good fit for tapping?
EFT may be worth exploring if you:
- feel emotionally overwhelmed and want a more active coping tool
- notice stress strongly in your body
- struggle with anxiety, emotional intensity, or distressing memories
- want something practical to use between sessions
- are looking for a complementary approach rather than a stand-alone miracle solution
At Psych Solutions, EFT can also be integrated with other evidence-based approaches depending on the person and the concern. For example, some clients may benefit from tapping alongside CBT or trauma-focused work rather than instead of it.
The bottom line
Tapping, or Emotional Freedom Techniques, is not something we would describe as a miracle method just because it is popular. It is better described as a promising mind-body approach that some people find helpful for stress, anxiety, and trauma-related symptoms. The research is encouraging in places, especially for anxiety and PTSD symptoms, but it still has limitations, which means it is best presented with both openness and caution (Choi et al., 2025; Chen et al., 2025; Pfund et al., 2024).
At Psych Solutions, we see EFT as one possible tool for helping people regulate distress, process emotions, and feel more grounded. If you are curious about whether it might fit your needs, you can learn more about Tapping, Emotional Freedom Techniques page or browse How We Help.
References
Chen, W.-T., Chao, T.-Y., Huang, W.-Z., Hsu, C.-W., Tseng, P.-T., Tzeng, N.-S., Chang, H.-A., Yeh, C.-B., Weng, J.-P., Hsieh, P.-H., & Chen, T.-Y. (2025). Effectiveness of Emotional Freedom Techniques in alleviating symptoms associated with posttraumatic stress disorder: A systematic review and meta-analysis. European Archives of Psychiatry and Clinical Neuroscience. https://doi.org/10.1007/s00406-025-02000-4
Choi, S. H., Sung, S. H., & Lee, G. (2025). Emotional Freedom Techniques for anxiety disorders: A systematic review. Healthcare, 13(17), 2180. https://doi.org/10.3390/healthcare13172180
Pfund, R. A., Bountress, K. E., Amstadter, A. B., & Potenza, M. N. (2024). Commentary: Emotional freedom techniques for treating post traumatic stress disorder: an updated systematic review and meta-analysis. Frontiers in Psychology, 15, 1308687. https://doi.org/10.3389/fpsyg.2024.1308687
Stapleton, P., Kip, K., Church, D., Toussaint, L., Footman, J., Ballantyne, P., & O’Keefe, T. (2023). Emotional freedom techniques for treating post traumatic stress disorder: An updated systematic review and meta-analysis. Frontiers in Psychology, 14, 1195286. https://doi.org/10.3389/fpsyg.2023.1195286