Can One EFT Tapping Session Help You Forgive and Heal?

Forgiveness is often described as a journey—but what if a single, focused moment
could help you take a meaningful step forward? A recent randomized clinical trial
explored just that, investigating whether one Emotional Freedom Techniques (EFT)
session could facilitate forgiveness and improve mental health. For those carrying
the weight of emotional hurt, this study offers hope and practical insight into how
healing might begin sooner than expected.
The research “Effectiveness of a single emotional freedom techniques session on
facilitating forgiveness and mental health: a randomized clinical trial” focused on
individuals who had experienced interpersonal offenses—betrayal, discrimination,
or emotional harm—and examined whether EFT could help them forgive and feel
better emotionally. EFT combines cognitive reframing with gentle tapping on
acupressure points, and has been used to reduce anxiety, depression, and trauma
related symptoms. This study asked: Can just one session make a difference?
Researchers hypothesized that participants who received a brief EFT intervention
would:

• Show greater forgiveness (more benevolence, less avoidance and revenge)
• Feel more empathy toward the person who hurt them
• Experience improved mood and reduced negative emotions
• Report less rumination, perceived injustice, anxiety, and depression
  Therefore, ninety-eight adults from Australia and the U.S. were randomly assigned
  to either an EFT group or a control group. Each participant recalled a recent
  emotional hurt and completed pre-session assessments. The EFT group watched a
  short video and practiced tapping while focusing on their distress. The control
  group completed a neutral cognitive task. Afterward, both groups were reassessed
  on forgiveness, mood, empathy, and mental health indicators.
  The results were striking, in my opinion. The EFT group showed significant
  improvements in 9 out of 10 outcomes:
• Increased forgiveness and empathy
• Reduced desire for revenge and avoidance
• Lower levels of rumination and perceived injustice
• Substantial reductions in anxiety and depression symptoms
  Interestingly, while negative emotions decreased, positive mood didn’t
  significantly increase—suggesting that EFT may be especially effective in
  easing emotional pain rather than boosting joy.
  As a clinical counselor, I often meet individuals who feel stuck in their pain, unsure
  how to begin healing. This study shows that even a single EFT session—accessible,
  low-cost, and self-guided—can offer meaningful relief. Whether you’re new to
  tapping or returning to it, know that small steps can lead to big shifts. You deserve
  tools that meet you where you are, and EFT might just be one of them.
  Ready to Try Tapping? If you’re curious about EFT and want to explore it gently on
  your own, I invite you to start with a short session—no pressure, no expectations.
  And if you’d like guidance or a safe space to talk through what comes up reach out
  more for support to any mental health professional. Healing doesn’t have to be
  complicated—it just has to begin.
  Yahaira Toruno, LCPC, CRC, CADC is a licensed clinical professional counselor, certified
  rehabilitation counselor and certified drug alcohol counselor in Chicago, IL. She has a
  passion for helping others become more connected and empower them with tools they
  can use on their own. She has over 20 years of experience in mental health, substance
  use treatment and vocational rehabilitation with extensive expertise in clinical
  counseling.