You’ve probably heard that EFT Tapping (Emotional Freedom Technique) can reduce stress, calm anxiety, and help you feel more grounded. But is it just hype — or is it backed by actual science?
When I read a 2016 randomized controlled trial published in Explore: The Journal of Science and Healing, I was blown away. The numbers were clear. The results were measurable. The impact? Immediate.
And that’s why I created this 3-minute EFT session — inspired by real research, for real healing.
📚 What Did the 2016 Study Actually Test?
Title: Reexamining the Effect of Emotional Freedom Techniques on Stress Biochemistry: A Randomized Controlled Trial
Authors: Dawson Church, Peta Stapleton, et al.
Published in: Explore: The Journal of Science and Healing (2016)
Link: PubMed Abstract
🔬 Study Design: Why This One Matters
- Sample size: 83 participants
- Design: Randomized, controlled, with 3 groups:
- EFT group (used traditional EFT tapping on acupressure points while addressing emotional stress)
- Psychoeducation group (received educational info about stress, but no tapping)
- No-treatment group (control)
- Session length: 60 minutes
- Main outcome measured: Salivary cortisol levels (pre- and post-intervention)
- Also measured: anxiety, depression, and overall psychological distress
📊 Key Results — What They Found
- Cortisol levels dropped by 43.24% in the EFT group
(compared to 19.67% in the psychoeducation group and 14.25% in the no-treatment group) - Anxiety, depression, and psychological distress all significantly decreased after just one EFT session
- The EFT group outperformed both other groups — showing that the effects were not just from talking about stress or being observed
✅ A 43% drop in cortisol is massive.
For context, that’s more than what’s typically seen after an hour of deep meditation or even some medication protocols.
🧠 Why Cortisol Matters (Physiologically & Emotionally)
Cortisol is the body’s main stress hormone. It’s necessary in small bursts, but when it stays elevated too long, it leads to:
- 💣 Increased anxiety and irritability
- 😴 Sleep issues and chronic fatigue
- 🍩 Sugar cravings and weight gain (especially belly fat)
- 💔 Immune system suppression
- 🧠 Brain fog and emotional numbness
Reducing cortisol — naturally — can create a chain reaction of healing in the nervous system, emotions, and even gut health.
💛 What Makes EFT Different?
Unlike talk therapy, which works primarily on the cognitive level, EFT integrates:
- Somatic release (through tapping acupressure points)
- Emotional exposure (acknowledging what’s hard to feel)
- Cognitive reframing (gentle affirmation and acceptance)
The tapping points stimulate the parasympathetic nervous system (your “rest-and-digest” mode), signaling to your body:
“You are safe. You can soften. You don’t need to fight.”
🎥 Try It Yourself: 3-Min EFT for Anger, Anxiety & Stress Relief
Inspired by this powerful 2016 study, I created a quick, easy EFT session you can use anytime you feel:
- Angry
- Overwhelmed
- Tense
- Out of control emotionally
👉 [Watch It Here]
Follow along, breathe, and feel your nervous system begin to shift — even in just a few minutes.
✨ Final Words from Fit Bear
This isn’t a trend. This isn’t “woo.”
This is evidence-based emotional care — and your body is wired for it.
If a single tapping session can reduce cortisol by over 40%, imagine what’s possible when you make it a gentle habit.
You don’t need to push through your feelings.
You don’t need to hold it all alone.
Just tap. Breathe. Begin again.
You are safe.
You are supported.
You are strong. 🐻💛
— HHH Fit Bear
Well & Good 
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