Combining therapy & EFT (emotional freedom technique) for anxiety

In today’s high-pressure world, more and more people are experiencing anxiety in some form. It may show up subtly – like a sense of restlessness, tension in your chest, or trouble sleeping – or it may take the form of full-blown panic, intrusive thoughts, or feeling emotionally overwhelmed by daily life.

You’re not alone if you feel stuck in patterns of fear, self-doubt, or overthinking. These experiences are far more common than you might think. And yet, for many, the path to healing feels unclear – or even out of reach.

While talking therapy has helped countless individuals find relief, for some, even the idea of opening up can feel too vulnerable.

You might be wondering:

• “What if it’s too painful to talk about?”
• “What if I get overwhelmed by my emotions and can't handle it?”
• “What if, once I start unpacking everything, I won’t be able to stop it from flooding out?”

These are very real, very human fears – and they often hold people back from seeking the support they need.

Combining EFT with psychotherapy offers a powerful and holistic approach to emotional healing. While psychotherapy provides a safe space for exploration, insight, and long-term transformation, EFT works as a somatic tool to reduce emotional intensity in the moment, helping clients feel more grounded and regulated during sessions.

One of the main benefits of integrating EFT into therapy is that it helps calm the nervous system, allowing clients to engage with difficult memories or emotions without becoming overwhelmed. This makes deeper therapeutic work more accessible, especially for those with trauma or high anxiety. EFT also accelerates emotional processing by tapping directly into the body’s stress response, often leading to faster relief from symptoms like panic, fear, or self-doubt.

Additionally, EFT empowers clients with a self-help tool they can use between sessions. This fosters a sense of independence, resilience, and emotional regulation in daily life. For therapists, using EFT alongside therapy can enhance outcomes, deepen rapport, and open new pathways for healing.

Together, psychotherapy and EFT complement each other beautifully, addressing both the cognitive and energetic layers of emotional distress. This integrated approach supports lasting change, helping clients feel more present, confident, and emotionally balanced.

What is EFT?

EFT, also known as “tapping,” is a self-applied technique that blends principles from cognitive therapy with the physical stimulation of acupuncture points – without the needles.

The process is simple, but powerful. While tapping on these points, you bring your attention to a specific emotional challenge – perhaps a stressful memory, a current worry, or even just a physical sensation like tightness in your chest. The combination of verbal focus and physical tapping works to restore balance in the body’s energy system.

The core idea behind EFT is that emotional distress, like anxiety, disrupts the natural flow of energy in the body. By tapping and gently acknowledging the issue, you can help clear these disruptions, calming both the mind and nervous system in the process.

How EFT supports anxiety relief

1. Soothes the body’s stress response

Anxiety activates your nervous system’s fight-or-flight response, releasing stress hormones like cortisol and adrenaline. These chemical surges are behind many of the physical symptoms we associate with anxiety – racing thoughts, shallow breathing, tight muscles, and a rapid heartbeat.

Tapping sends calming signals to the amygdala, the brain’s fear centre, helping to reduce the intensity of the stress response. Studies have shown that regular EFT practice can significantly lower cortisol levels and promote a state of calm alertness.

This physiological calming effect makes it easier to approach your emotions without feeling hijacked by them.

2. Helps uncover and release the root cause

Unlike methods that simply help you manage symptoms on the surface, EFT is designed to go deeper, to help you identify the emotional roots of your anxiety, preparing you for your talking therapy. 

Whether your anxiety stems from childhood trauma, recent life changes, internalised beliefs, or even things you can’t quite explain, EFT allows you to explore them gently and safely.

By acknowledging and tapping through these layers, many people find that long-held fears begin to soften, lose their charge, and eventually release, leaving space for greater clarity, peace, and self-understanding.

3. Builds mindfulness and emotional awareness

EFT is a form of mindfulness in action. It asks you to notice what’s happening in your body, to be curious about your thoughts, and to tune into your feelings with compassion, not judgment.

In doing so, it helps break the automatic cycle of anxiety. Over time, this builds emotional awareness and resilience. You begin to recognise early warning signs of stress before they escalate. You learn to respond instead of react.

The more you practice, the more you develop an internal anchor – a felt sense of emotional safety you can return to.

4. Empowers you with a tool you can use anytime

One of the most empowering aspects of EFT is how accessible it is. You don’t need any special equipment. You can use EFT anywhere – at your desk before a meeting, during a stressful commute, at night when your mind won’t stop racing.

It gives you something immediate and practical to do when anxiety strikes. Instead of feeling helpless, you can feel empowered to calm yourself, regulate your emotions, and regain a sense of control in the moment.

How EFT helps with anxiety: What the science says

If you're wondering whether EFT is backed by research, the answer is yes. EFT has been studied in clinical trials and shown to be a safe, effective way to reduce anxiety, stress, and emotional overwhelm.

• EFT reduces anxiety quickly. In one large review of clinical studies, researchers found that EFT significantly reduced anxiety symptoms, often more effectively than other methods like talk therapy or meditation. Source: Journal of Nervous and Mental Disease, 2016
• It lowers stress hormones. EFT helps calm the body. In a key study, just one tapping session lowered participants' cortisol (stress hormone) levels by 24% – helping them feel more relaxed and centred. Source: Church et al., 2012
• It supports long-term healing. People using EFT for conditions like PTSD and chronic anxiety often continue to improve over time. Many report long-lasting benefits after just a few sessions. Source: Journal of Evidence-Based Integrative Medicine, 2013

My personal experience with EFT

As a practitioner, I guide clients through the EFT process regularly, but I also use it on myself. And I’m continually amazed at the shifts it creates.

Sometimes I tap when I’m feeling low or flat and can’t quite put my finger on why. Other times it’s when I’m craving junk food late at night or feeling stuck in a spiral of overthinking. EFT helps me find my footing again – often within minutes.

What I love most about it is that it meets you where you are. You don’t have to be “ready” or have it all figured out. You just have to be willing to begin.

Anxiety doesn’t define you, and it doesn’t have to control your life.

Combining therapy sessions and EFT empowers you can take meaningful steps toward emotional healing and self-regulation. Whether you're new to personal development or already on a therapeutic journey, EFT can complement your growth and bring much-needed relief. You deserve to feel grounded, calm, and in control of your emotions.

If you’re curious about EFT or would like to explore how it might support you personally, reach out to a professional today to begin your journey towards an anxiety-free life.