Stress and worry
Tapping gives you a simple, structured way to slow down and acknowledge what you're feeling.
Tapping
EFT:
Emotional Freedom Techniques
EFT, often called tapping, combines light fingertip tapping on points on the face and body with focused attention on a feeling, memory or situation.
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What is EFT tapping?
EFT stands for Emotional Freedom Techniques, a self-help and therapy approach developed in the 1990s. It involves tapping lightly on a series of points on the face and body while you keep your attention on something that's bothering you. People use it for everyday stress, worries, specific fears and cravings.
EFT draws on ideas from acupressure, but you don't need to accept any particular theory to try it. No needles are used, and you tap on yourself, so you stay in charge of the process. Many people simply find that the mix of structured attention, rhythm and calm support makes difficult feelings easier to face.
What does EFT tapping involve?
A round of EFT starts with naming the issue and rating how strong it feels on a scale from 0 to 10. You then tap on the side of your hand while saying a short set-up statement that acknowledges the problem. After that, you tap through a sequence of points, such as the eyebrow, under the eye and the collarbone, while repeating a brief reminder phrase.
At the end of the round, you check in and give the feeling a new rating. The process is repeated, sometimes from slightly different angles, until you and your practitioner agree it's a good place to pause. The numbers help you notice change, however small, rather than relying on a vague sense of how you feel.
Why people explore it
What is EFT used for?
EFT is flexible, so people bring many different concerns to it. These are some of the most common reasons they give it a try.
Anxious moments
Some people use a short tapping routine before a situation they know will make them anxious.
Specific fears
EFT lets you approach a fear gradually, at a pace that feels manageable.
Cravings and habits
It can help you notice the feelings behind a habitual urge, such as reaching for a cigarette.
Exam and test nerves
Students and learner drivers sometimes use tapping to settle themselves before an exam or test.
Self-help at home
Once you've learned a basic routine, you can use it on your own, alongside simple breathing exercises.
During your appointment
What happens in an EFT session
Sonya explains each step as you go, so you don't need to know anything about tapping beforehand.
Choose a focus
You pick a specific feeling, memory or situation and give it a simple 0–10 rating for how intense it feels.
Set up
You tap on the side of your hand while saying a short statement that acknowledges the issue.
Tapping rounds
You tap through a sequence of points while repeating a reminder phrase, with Sonya guiding the words and the pace.
Check in
You re-rate the intensity and decide together whether to continue, try a different angle or stop.
Realistic expectations
Is EFT tapping safe?
EFT is gentle and non-invasive, and because you tap on yourself, you control the pressure and the pace. Focusing on painful feelings can stir up emotion for a while, which is why harder issues are best explored with a practitioner rather than alone.
What it is
- You do the tapping yourself, so you stay in control.
- It is easy to learn and practise between sessions.
- It gives you a structured way to stay with a feeling safely.
- It is a complementary wellbeing technique.
What it isn't
- It isn't a treatment for medical or psychiatric conditions.
- It isn't acupuncture, and no needles are used.
- It doesn't depend on believing in energy theories.
- It isn't a replacement for specialist trauma therapy.
Does EFT work? What the research says
There is a growing body of research into EFT, and some studies report reductions in self-rated stress and anxiety. However, many of these studies are small or have weaknesses in their design, so the evidence is mixed. EFT is not recommended in NICE guidance as a treatment for mental health conditions.
Researchers also debate how any benefits come about. Some suggest that calm, focused attention on a difficult feeling does much of the work, rather than the tapping points themselves. For that reason, EFT is offered here as a complementary technique that some people find helpful, not as an established clinical therapy.
Learning EFT with Sonya
As an accredited practitioner, Sonya introduces EFT gently and explains what each step is for. She is happy to teach you a simple routine to use at home, so the sessions give you something practical to keep.
EFT can be used on its own or alongside hypnotherapy and NLP within the same session. Some people like to start with tapping to settle a strong feeling before moving on to other work.
Can I do EFT tapping on myself?
Yes. One of the main attractions of EFT is that you can learn it and use it on your own. Many people find a short routine useful for everyday stress, for example before a difficult phone call or when they can't switch off at night. For deeper or more upsetting issues, it's better to work with a practitioner who can help you approach them at a safe pace.
How many EFT sessions will I need?
Some people want only one or two sessions to learn the technique and apply it to a particular worry. Others prefer regular sessions to work through something more complex. You'll review progress together, and you're never tied into a fixed number of sessions.
EFT tapping in Wallsend, Newcastle
Sessions usually last 60–90 minutes at Sonya's clinic in Wallsend, Newcastle upon Tyne. Fees are explained during the free telephone consultation, when you can also ask any questions about how tapping works. Online video sessions may be possible for some approaches, so please ask.
Questions
Common questions about tapping
EFT is a complementary technique and doesn't replace medical or psychological care. If you're struggling with trauma, or your mental health is getting worse, please speak to your GP. Read our health information.
Does tapping hurt?
No. The tapping is light, about the pressure you'd use to drum your fingers on a table. Most people prefer to tap on themselves.
Do I have to talk about upsetting things in detail?
No. EFT can work with a brief description, or even just a title for an experience. You decide how much you want to share.
Will I feel silly tapping?
Some people feel a little self-conscious at first, which is completely normal. That feeling usually fades once you've done a round or two and got used to the rhythm.
How quickly might I notice a difference?
It varies. Some people notice their rating drop within a session, while others find that change is more gradual. Results can't be promised, which is why you'll check in regularly.
Curious whether EFT could help?
The first step is a free phone call with Sonya. You can ask questions, talk about what's on your mind and then decide whether you'd like to book. There's no pressure either way.