If you are looking for therapy for anxiety, trauma, or emotional distress, you may have come across Emotional Freedom Technique (EFT) and Eye Movement Desensitisation and Reprocessing (EMDR). Both are well-established, trauma-informed approaches, but they work in different ways and can feel very different in practice.
Understanding these differences can help you decide which approach feels most supportive for you.
What Is Emotional Freedom Technique (EFT)?
Emotional Freedom Technique (EFT), often known as tapping, combines elements of psychotherapy with gentle tapping on specific points on the body. While bringing attention to an emotion, memory, or belief, the tapping helps calm the nervous system and reduce emotional intensity.
EFT is based on the understanding that emotional distress is not only held in our thoughts, but also in the body. By working with both at the same time, EFT allows difficult experiences to be processed without pushing the nervous system into overwhelm.
EFT is often used to support:
- Anxiety and panic
- Trauma and PTSD
- Chronic stress and emotional overwhelm
- Phobias and fears
- Low self-esteem and negative core beliefs
What Is EMDR?
Eye Movement Desensitisation and Reprocessing (EMDR) is a structured therapy that helps the brain reprocess distressing or traumatic memories. During EMDR, you are guided to recall specific experiences while engaging in bilateral stimulation, such as eye movements or alternating sounds.
The intention is to help memories that feel “stuck” become less emotionally charged, so they no longer trigger the same level of distress. EMDR is particularly well known for its use in working with trauma and PTSD.
Key Differences Between EFT and EMDR - How Each Approach Feels
One of the most important differences is the emotional experience of the therapy itself.
- EFT is generally experienced as gentle and regulating, allowing emotions to be processed at a pace that feels manageable.
- EMDR can feel more intense, as it often involves sustained focus on traumatic memories.
For people who feel anxious, emotionally sensitive, or concerned about becoming overwhelmed, EFT can feel safer and more containing.
Collaboration and Choice
EFT is a highly collaborative approach. Sessions can be adjusted moment by moment, with ongoing attention to how you are feeling emotionally and physically.
Many people also value that EFT techniques can be used outside sessions, offering a sense of continuity and support when anxiety or emotional triggers arise.
EMDR is more structured and therapist-led, and is usually practised only within the session itself.
Nervous System Regulation
Both EFT and EMDR work with the nervous system, but they do so in different ways.
- EFT directly supports calming the body, helping shift out of fight-or-flight while emotions are being processed.
- EMDR uses bilateral stimulation to encourage memory reprocessing, which may feel dysregulating for some people, particularly those with complex or early trauma.
For individuals whose anxiety feels physical, constant, or easily triggered, EFT’s emphasis on safety and regulation can be especially supportive.
EFT Beyond Trauma
While EMDR is most commonly associated with trauma, EFT is highly versatile and works well for a wide range of emotional difficulties, including:
- Generalised anxiety
- Social or health anxiety
- Work-related stress and performance pressure
- Burnout and emotional exhaustion
This makes EFT a helpful option even if you would not describe your experiences as traumatic, but still feel emotionally stuck or overwhelmed.
Is One Approach Better Than the Other?
There is no single therapy that works for everyone. EMDR can be very effective for some people, particularly for specific traumatic memories. However, many people are drawn to EFT because it feels gentler, more empowering, and easier to integrate into everyday life.
EFT may feel like a good fit if you value:
- A calm, paced approach
- Emotional safety and regulation
- Practical tools you can use between sessions
- A collaborative way of working
Finding What Feels Right for You
The most important part of therapy is feeling safe, supported, and understood. Different approaches suit different people, and it’s okay to take time to explore what feels right for you.
If you’re curious about Emotional Freedom Technique, it can offer a compassionate and effective way of working with anxiety, trauma, and emotional distress, supporting both emotional healing and greater self-regulation.
If you’d like to explore whether EFT might be right for you, you’re welcome to get in touch with any questions, or if you're ready to book that first session, book in here.