The Emotional Freedom Technique (EFT), often called “tapping,” is a mind-body self-help tool aimed at addressing psychological barriers that hinder physical goals, including weight management. The process involves gently stimulating specific points on the body while focusing on a particular issue or feeling to reduce emotional distress.
Defining Emotional Freedom Technique (EFT)
Emotional Freedom Technique (EFT) is a form of psychological acupressure developed in the 1990s by Gary Craig, building upon energy psychology. The core principle is that negative emotions are caused by a disruption in the body’s energy system. EFT combines cognitive reframing or exposure therapy with the physical stimulation of points on the face and upper body.
These points correspond to meridian end-points used in traditional Chinese medicine, believed to be pathways for energy flow. Unlike acupuncture, EFT uses light fingertip tapping instead of needles, making it a non-invasive and accessible practice. The goal is to calm the nervous system and rebalance the body’s response to emotional triggers.
Tapping’s Role in Addressing Emotional Eating
Weight gain is linked not only to diet and activity but also to chronic stress and unresolved emotional issues, often manifesting as emotional eating and cravings. When a person experiences stress, the body activates its “fight-or-flight” response, releasing stress hormones like cortisol. Elevated cortisol levels promote the storage of visceral fat and increase appetite, particularly for high-calorie foods.
Tapping attempts to disrupt this stress-response cycle by sending de-activating signals to the amygdala, the brain’s fear center. By pairing the physical tapping with the verbal acknowledgement of a food craving or limiting belief—the exposure component—EFT works to neutralize the emotional charge associated with that trigger. This process, known as memory reconsolidation, aims to release the habit loop that uses food to cope with uncomfortable feelings like loneliness, boredom, or anxiety.
Clinical research shows promising results for EFT in weight-related issues, often comparing its effectiveness to established methods like Cognitive Behavioral Therapy (CBT). Studies involving overweight and obese adults demonstrate that EFT interventions can reduce food cravings, the perceived “power of food,” and body mass index, with improvements often maintained over a 12-month period. EFT is a viable complementary practice whose success lies in addressing the underlying psychological drivers of weight gain, rather than acting as a direct metabolic treatment.
How to Perform the Basic Tapping Sequence
Identifying the Issue and Setup
The basic EFT sequence involves three main steps: identifying the issue, creating a Setup Statement, and performing the tapping sequence. Before starting, a person must “tune in” to the issue, such as a specific food craving or feeling of self-judgment, and rate its intensity on a Subjective Units of Distress (SUDs) scale from 0 (no distress) to 10 (most severe). This initial rating provides a benchmark for measuring progress.
The next step is to formulate the Setup Statement, which acknowledges the problem while simultaneously affirming self-acceptance. A common template is: “Even though I have this [specific issue], I deeply and completely accept myself.” This statement is repeated three times while continuously tapping on the Karate Chop (KC) point, the fleshy side of the hand below the little finger.
The Tapping Sequence
Once the setup is complete, the user moves through the sequence of nine main tapping points, gently tapping each one seven to nine times. As they tap, they use a shorter Reminder Phrase—such as “this chocolate craving”—to keep their focus on the specific issue. The points are tapped in this order:
- The inner edge of the eyebrow (EB)
- The side of the eye (SE)
- Under the eye (UE)
- Under the nose (UN)
- The chin (Ch)
- The beginning of the collarbone (CB)
- Under the arm (UA)
- The top of the head (TH)
After completing the full circuit, the person takes a deep breath and re-rates the intensity of the issue on the 0-10 SUDs scale to gauge the shift in their emotional state.