New Research Shows Clinical EFT Can Reduce Both Emotional and Physical Stress

Aug 17

3 min read

Stress has become a part of everyday life for many people. Whether it's work, family responsibilities, health concerns, or past trauma, our minds and bodies often carry more than they were designed to.

The good news is that new research continues to support simple, evidence-based approaches that can help. A recent systematic review and network meta-analysis examined 17 randomised controlled trials involving more than 1,400 participants. The researchers found that Clinical Emotional Freedom Techniques (EFT or "Tapping") significantly reduced both psychological stress and physical signs of stress when compared with control groups.

Stress Affects More Than Your Mind

When we think of stress, we often think about feeling overwhelmed, anxious, or irritable. But stress also affects the body. Long-term stress can influence your nervous system, increase cortisol (our primary stress hormone), affect sleep, weaken the immune system, and contribute to physical health conditions such as high blood pressure and heart disease. It can also increase the risk of anxiety, depression, and post-traumatic stress.

This is why finding ways to calm both the mind and the body is so important.

What Is Clinical EFT?

Clinical EFT (Emotional Freedom Techniques) combines several evidence-based approaches into one gentle technique.

During an EFT session, you:

Focus on the problem or emotion causing distress.
Use calming statements to acknowledge your experience.
Gently tap with your fingertips on specific acupressure points on the face and body.

This process combines elements of exposure therapy, cognitive therapy, and somatic (body-based) techniques to help regulate the nervous system and reduce emotional distress.

What Did the Research Find?

The researchers reviewed 17 high-quality clinical trials and compared EFT with other approaches, including cognitive behavioural therapy (CBT), breathing exercises, guided imagery, music, psychoeducation, and usual care.

The findings showed that:

Clinical EFT produced large reductions in psychological stress.
It also produced small to moderate improvements in physical stress, including reductions in cortisol levels.
EFT's results for reducing emotional stress were comparable to CBT within this body of research.
Benefits were seen across a wide range of people, including healthcare workers, university students, pregnant women, athletes, and people living with chronic stress.

These findings are encouraging because they suggest EFT doesn't just help people feel calmer—it may also help reduce the body's stress response.

Why This Matters

When we experience chronic stress, our nervous system can become stuck in survival mode.

You might notice:

Feeling constantly "on edge"
Racing thoughts and rumination
Difficulty sleeping
Muscle tension
Feeling emotionally exhausted
Finding it hard to relax, even when life is calm

Therapies that help regulate the nervous system can create a sense of safety, allowing both the mind and body to begin recovering. For many people, EFT offers a practical skill they can use between therapy sessions, at home, or during stressful moments throughout the day.

A Balanced Perspective

While the results are promising, it's important to understand that no therapy is a magic solution. The researchers also noted that many of the studies were relatively small, varied in quality, and used different treatment approaches and follow-up periods. More high-quality research is still needed to understand how long the benefits last and which people benefit most. That said, the overall evidence continues to grow, supporting Clinical EFT as a safe, brief, and accessible approach for reducing stress.

Small Steps Can Create Big Change

Stress doesn't disappear overnight, but learning simple tools to calm your nervous system can make a meaningful difference over time.

Clinical EFT is not about "thinking positively" or ignoring difficult emotions. Instead, it helps you acknowledge what you're experiencing while giving your body an opportunity to move out of stress and back toward balance.

If you've been feeling overwhelmed, anxious, emotionally drained, or stuck in a cycle of chronic stress, know that support is available. You don't have to carry it all on your own.

Together, we can explore evidence-based approaches such as Clinical EFT, breathing techniques, and other trauma-informed therapies to help you feel calmer, more resilient, and better equipped to navigate life's challenges.