What is EFT?
EFT stands for Emotional Freedom Techniques and it is often referred to as ‘EFT Tapping’ or simply as ‘Tapping’. EFT is a stress reduction technique which is comparable to a fusion of contemporary psychotherapy and acupuncture. It uses elements of cognitive therapy and the physical stimulation of acupuncture points. Rather than using needles it involves using the fingers to gently tap on specific acupuncture points whilst focusing on uncomfortable thoughts, feelings, or troubling memories. Generally the intensity of these thoughts and feelings diminishes and a greater sense of relief, wellbeing and relaxation is experienced. The therapeutic effects of EFT are recognised around the world and there is an ever-growing body of evidence which validates the benefits of the technique. There are currently more than 200+ peer reviewed clinical studies that have proven its effectiveness for anxiety, PTSD and a wide range of other issues.
what is cortisol?
Cortisol is often called the body's stress hormone, it plays a vital role in managing our stress response while supporting essential functions like energy regulation, immune health, and even mood stability. At balanced levels, cortisol helps us wake up, handle daily challenges, and regulate processes like digestion and sleep. However, chronic stress can disrupt this delicate balance, leading to persistently high cortisol levels—a state that has significant implications for mental health, including anxiety.
How are stress and cortisol related?
Our body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis, acts as a command centre that connects our brain and body. When faced with a stressful situation, this system releases cortisol to prepare our body for action—the classic “fight or flight” response. Ideally, once the stressor passes, our cortisol levels return to normal, allowing our body to recover. However, when stress is constant, the feedback loop that regulates cortisol can break down. Glucocorticoid receptors in the brain, which sense cortisol levels, can become less responsive, causing our body to keep producing cortisol. This leaves us in a prolonged state of heightened alertness, characterised by a racing heart, tense muscles, and feelings of unease—symptoms often associated with anxiety.
what are the long term effects of chronic stress?
Chronically elevated cortisol levels don’t just affect our body; they can harm critical brain regions like the hippocampus, which is responsible for memory, and the prefrontal cortex, which governs decision-making and mood regulation. These changes can make it harder to think clearly, manage emotions, and cope with life’s challenges, further contributing to anxiety. By addressing cortisol dysregulation through natural anxiety relief methods, we can protect our brain, improve our mood, and enhance our overall quality of life. Understanding the relationship between stress, cortisol, and anxiety is the first step toward better mental health. By adopting strategies that reduce cortisol levels and support resilience, we can regain balance and move toward a calmer, more focused life.
Natural anxiety relief
One of the most researched natural and effective methods to reduce cortisol levels and alleviate anxiety is Emotional Freedom Techniques (EFT), or tapping. A study by Stapleton, P., Crighton, G., Sabot, D., & O'Neill, H. M. in 2020 found that EFT reduced cortisol levels by 43%, confirming earlier findings from 2012. The researchers concluded that EFT is “an efficient and effective brief treatment for reducing biological markers of stress.”
how does eft work?
EFT has been shown to significantly lower cortisol levels. It does this by deactivating the amygdala (the stress centre in the brain) and the hippocampus (the memory centre). There is also recent research into vagal nerve improvement. Research on gene expression indicates EFT has the ability to down regulate genes associated with the stress response, and up-regulate or improve the genes associated with immune functioning.