An EFT session is a guided emotional wellness process that helps you work through stress, anxiety, cravings, emotional triggers, and difficult thoughts while tapping on specific points on the body.
During the session, you focus on one issue at a time, use simple phrases, and notice how your body and emotions respond. The goal is to help you feel calmer, more aware, and more able to manage emotional reactions.
At Heather M. Hewett, EFT is offered as trauma-informed coaching and wellness support for people who want help with stress, emotional eating, cravings, nervous system regulation, and repeated emotional patterns.
What Is an EFT Tapping Session?
Emotional Freedom Techniques, also called EFT tapping, is a practice developed by Gary Craig.
It combines focused attention, acceptance-based phrases, and gentle tapping on selected acupressure points.
An EFT tapping session may focus on issues such as:
- Anxiety and overthinking
- Emotional eating
- Food cravings
- Stress and burnout
- Fear of judgment
- Low confidence
- Relationship triggers
- Feeling emotionally overwhelmed
- Difficulty relaxing
- Nervous system dysregulation
To learn more about private support, visit Online EFT Coaching.
What Happens Before an EFT Session?
Before an EFT session begins, you may be asked what you would like support with.
You do not need to prepare your full life story. You only need to identify what feels most emotionally active or challenging right now.
You may want to discuss:
- A recent stressful event
- A recurring anxious thought
- A strong food craving
- A difficult relationship situation
- A feeling of pressure or overwhelm
- A physical sensation connected to stress
- A repeated emotional habit
For a broader view of support options, visit How I Help.
What Happens in an EFT Session?
Step 1: You Discuss What Feels Difficult
What Happens
The session usually begins with a calm, supportive conversation.
You may talk about a stressful situation, recurring emotion, craving, difficult memory, or emotional pattern that has been affecting you.
Examples may include:
- “I feel anxious before meetings.”
- “I cannot stop overthinking.”
- “I crave sugar when I feel stressed.”
- “I feel pressure to be perfect.”
- “I feel exhausted and emotionally drained.”
What You May Feel
You may feel nervous, hopeful, emotional, uncertain, or relieved.
You do not need to explain everything perfectly. The purpose is simply to identify a starting point.
Why This Step Matters
This step helps you choose one manageable issue to focus on rather than trying to solve every problem at once.
Step 2: You Identify a Specific Trigger
What Happens
Your practitioner may help you focus on one specific thought, feeling, memory, or situation.
For example, instead of saying, “I feel anxious all the time,” you may focus on:
- “I feel anxious when I check my emails.”
- “I feel stressed when I think about money.”
- “I feel lonely at night.”
- “I feel ashamed after overeating.”
- “I feel scared of disappointing others.”
What You May Feel
You may become more aware of where the emotion appears in your body.
Common sensations include:
- Tightness in the chest
- A knot in the stomach
- Pressure in the throat
- Tension in the shoulders
- A heavy feeling in the body
Why This Step Matters
A specific focus makes the emotional freedom technique process easier to follow.
It also helps you track emotional changes during the session.
Step 3: You Rate the Emotional Intensity
What Happens
You may be asked to rate the emotional intensity on a scale from 0 to 10.
- 0 means the issue feels neutral or calm.
- 10 means the issue feels extremely intense or overwhelming.
For example, you may rate your anxiety as an 8 out of 10 before beginning EFT tapping.
What You May Feel
You may become more aware of the strength of the emotion.
This is not meant to make you uncomfortable. It is simply a check-in tool.
Why This Step Matters
The rating allows you and your practitioner to see whether the emotional intensity shifts during the EFT session.
Step 4: You Create an EFT Setup Statement
What Happens
You will usually tap on the side of your hand while saying a simple setup statement.
A common example is:
“Even though I feel anxious about this situation, I accept how I feel right now.”
Another example may be:
“Even though this craving feels strong, I am open to understanding what I need.”
What You May Feel
You may feel awkward saying the phrase at first.
Some people also feel relief because the words allow them to acknowledge their emotions without judgment.
Why This Step Matters
The setup statement encourages honesty and self-acceptance.
You do not need to force yourself to feel positive. You only need to notice what is true for you in that moment.
Step 5: You Tap Through the EFT Points
What Happens
You gently tap with your fingertips on selected tapping points on the body.
These are often called acupressure points.
Common EFT tapping points include:
- Side of the hand
- Eyebrow
- Side of the eye
- Under the eye
- Under the nose
- Chin
- Collarbone
- Under the arm
- Top of the head
While tapping, you may repeat short reminder phrases such as:
- “This anxiety.”
- “This pressure.”
- “This tight feeling in my chest.”
- “This fear of failing.”
- “This craving feels strong.”
- “This stress is exhausting.”
What You May Feel
You may notice:
- Deeper breathing
- Yawning
- Crying
- Relief
- Warmth or tingling
- Tiredness
- Reduced tension
- More awareness of your emotions
Some people do not notice an immediate shift. This is also normal.
Why This Step Matters
The guided tapping sequence helps you stay connected to difficult feelings in a gentle, structured way.
You are never required to push through emotional discomfort.
Step 6: You Notice Emotional Shifts
What Happens
After one round of tapping, you pause and notice what has changed.
You may notice:
- A different emotion
- A new thought
- A memory
- A body sensation
- A feeling of relief
- A clearer understanding of your trigger
For example, you may begin by focusing on anxiety and realise that underneath it is fear of being judged or fear of disappointing others.
What You May Feel
You may cry, sigh, laugh, feel lighter, feel tired, or feel more peaceful.
You may also feel no dramatic change.
There is no correct reaction during an EFT session.
Why This Step Matters
This step may help you understand the deeper pattern behind your emotional response.
Stress, cravings, and anxiety can sometimes be connected to fear, shame, loneliness, grief, pressure, or old emotional habits.
Step 7: You Reassess the Emotional Intensity
What Happens
You may be asked to rate the intensity of the issue again from 0 to 10.
For example, a feeling that started at an 8 may now feel like a 5.
Sometimes the number changes quickly. Sometimes it shifts gradually over multiple sessions.
What You May Feel
You may feel more distance from the problem.
The situation may still exist, but it may feel less emotionally overwhelming.
Why This Step Matters
The goal is not always to reduce an emotion to zero.
Sometimes the goal is to feel more stable, calmer, and better able to respond to the situation.
Step 8: You End With Grounding
What Happens
At the end of the session, you take time to settle and reconnect with the present moment.
Grounding may include:
- Slow breathing
- Gentle stretching
- Drinking water
- Feeling your feet on the floor
- Noticing your surroundings
- Discussing self-care after the session
- Practising a simple tapping routine for home
What You May Feel
You may feel calm, reflective, tired, lighter, or emotionally quiet.
It is common to want extra rest after a deeper session.
Why This Step Matters
Grounding supports nervous system regulation and helps you return to your day feeling more settled.
For further support, explore Nervous System Regulation Coaching.
What Might You Feel During EFT?
Every person experiences EFT differently.
Some people feel relief quickly, while others need more time to feel comfortable with the process.
During an EFT tapping session, you may experience:
- Emotional release
- Tears or crying
- Calmness
- Relief
- Yawning or deep breathing
- Warmth or tingling
- Reduced body tension
- Tiredness
- More awareness of your emotions
- A new perspective on a difficult situation
You do not need to have a major emotional breakthrough for EFT to be helpful.
For many people, the first benefit is feeling less overwhelmed and more connected to themselves.
Can EFT Help With Anxiety?
EFT for anxiety may help some people pause when they feel emotionally overwhelmed.
Instead of reacting automatically, tapping may create a moment of space between the trigger and your response.
People may use EFT when they feel:
- Anxious before meetings
- Nervous before social situations
- Overwhelmed by responsibilities
- Stressed about food or body image
- Afraid of making mistakes
- Unable to stop overthinking
- Emotionally exhausted
EFT is not a replacement for therapy, medication, or medical care. It can be used as a complementary emotional wellness tool alongside professional support.
To learn more about stress in the body, read How to Release Stress From the Body.
EFT for Emotional Eating and Food Cravings
Many people use EFT to explore emotional eating, stress eating, and food cravings.
Emotional eating is not always about physical hunger. It can be connected to stress, exhaustion, loneliness, boredom, pressure, or emotional overwhelm.
During an EFT session, you may explore questions such as:
- What am I feeling right now?
- What triggered this craving?
- What do I need besides food?
- Is this hunger or emotional discomfort?
- What would help me feel calmer or safer?
Helpful resources include:
How EFT May Support Nervous System Regulation
Nervous system regulation means helping your body move from stress, fear, shutdown, or emotional overwhelm toward a calmer state.
When your nervous system feels activated, you may experience:
- Racing thoughts
- Shallow breathing
- Difficulty sleeping
- Muscle tension
- Irritability
- Emotional overwhelm
- Food cravings
- Feeling disconnected from yourself
EFT may support nervous system regulation by helping you slow down, notice your emotional state, and respond with more compassion.
Related resources include:
Is EFT Safe?
EFT is generally considered a gentle wellness practice for stress management, emotional awareness, and self-reflection.
However, EFT can bring up strong feelings.
If you have trauma, panic attacks, dissociation, severe depression, self-harm thoughts, or a diagnosed mental health condition, seek support from a qualified licensed mental health professional.
Is EFT Hypnosis?
No. EFT is not hypnosis.
You remain awake, aware, and in control throughout the session.
You can stop, pause, change the topic, or decide not to continue at any time.
Do You Need to Believe in EFT for It to Work?
No. You do not need to believe in acupressure points or energy psychology before trying EFT.
You only need to be open to noticing what happens.
Is EFT a Replacement for Therapy or Medical Care?
No. EFT is complementary wellness support.
It is not a replacement for therapy, medical treatment, diagnosis, medication, emergency care, or support from a licensed healthcare professional.
Read the full Heather M. Hewett Disclaimer for important information.
What Happens in an Online EFT Session?
An online EFT session follows a similar process to an in-person session.
You meet through a video call while the practitioner guides you through the tapping process.
You tap on yourself while following the instructions.
Before an online session, it may help to prepare:
- A quiet and private space
- Comfortable clothing
- Water nearby
- A stable internet connection
- A notebook for reflections
- A few calm minutes after the session
You do not need special equipment or prior EFT experience.
Learn more about Online EFT Coaching.
Related Resources and Support
You may also find these pages useful:
Final Thoughts
An EFT session is a calm, structured process that helps you explore difficult emotions without judgment.
You may talk about what feels difficult, tap through a guided sequence, notice what changes in your body and emotions, and finish with grounding.
You do not need to have the perfect words or force an emotional breakthrough.
The goal is to help you feel more aware, supported, and able to respond to stress, anxiety, cravings, and emotional triggers with greater self-compassion.
To explore whether EFT coaching is right for you, book a free consultation call or contact Heather.
Frequently Asked Questions
What happens in an EFT session?
An EFT session includes discussing a specific emotional issue, rating its intensity, using a setup statement, tapping on body points, noticing emotional changes, and grounding at the end.
How long does an EFT session take?
A private EFT session often lasts between 45 and 90 minutes. A simple self-tapping practice may take 5 to 15 minutes.
Can EFT bring up emotions?
Yes. EFT can bring up sadness, anger, tears, relief, memories, or physical sensations. A supportive practitioner helps you slow down and stay grounded.
Is EFT scientifically proven?
Research on EFT is growing, and some studies suggest it may support stress and anxiety reduction. However, research quality varies, and EFT should not be presented as a cure.
Do I need experience before trying EFT?
No. You do not need to know the tapping points or understand EFT before your first session. You will be guided step by step.
What should I expect after EFT?
After EFT, you may feel calm, tired, reflective, lighter, or more aware of your emotional patterns. Rest, hydration, and quiet time can be helpful after a deeper session.
Can EFT Help With Food Cravings?
Some people use EFT to explore the emotional triggers connected to food cravings, emotional eating, stress eating, and repeated food habits.
Is EFT the Same as Therapy?
No. EFT coaching is not psychotherapy. EFT can be used as part of a wellness routine, while therapy is provided by licensed mental health professionals.