Cravings often hit when we least expect them. Maybe it was a stressful day at work, or we’re celebrating a success, or perhaps it's just that time of day when we used to pour a drink. The intense, overwhelming urge seems to take over both mind and body. The heart might race a little, our muscles tense, and our thoughts narrow to focus on just one thing: having a drink.
For millions of people, this cycle is all too familiar. While traditional approaches to managing cravings often focus on willpower or avoidance, research suggests that addressing the body's stress response and the emotional roots of cravings might be key to breaking this pattern.
In previous articles, we've explored various ways you can make yourself more resilient to cravings. Today, let’s focus on the technique developed by psychologist Gary Craig in the 1990s — Emotional Freedom Techniques (EFT). This form of psychological acupressure combines ancient Chinese acupuncture principles with modern cognitive therapy. Recent research shows that EFT, commonly known as “tapping,” can significantly reduce cravings by calming the body’s stress response and rewiring the brain’s reaction to triggers.
The Science Behind EFT
EFT works by tapping on specific acupressure points on the body while focusing on particular emotional triggers. Studies have shown that EFT can lower cortisol, the stress hormone, by as much as 24%.[1] Since elevated cortisol is often linked to cravings for alcohol, reducing stress levels through tapping helps ease the urge to drink. Here’s how Nick Ortner puts it in The Tapping Solution: A Revolutionary System for Stress-Free Living:
“Though we’re not yet sure why, tapping seems to turn off the amygdala’s alarm — deactivating the brain’s arousal pathways. Tapping on the meridian endpoints sends a calming response to the body, and the amygdala recognizes that it’s safe. What’s more, tapping while experiencing — or even discussing — a stressful event counteracts that stress and reprograms the hippocampus, which compares past threats with present signals and tells the amygdala whether or not the present signal is an actual threat.
In the past decade, research has shown that EFT is an effective way to treat a number of mental health challenges. For example, a 2023 study on tapping during the COVID pandemic found to be an accessible, noninvasive tool that anyone can use to ease anxiety, depression, and burnout, which “increased exponentially” during that difficult time.[2]
But what about tapping for relief from alcohol cravings? Let’s see what the research says.
Tapping Away the Urge To Drink
A 2019 study in the Journal of Evidence-Based Integrative Medicine examined the influence of tapping on several physiological markers of health — factors such as heart rate variability and blood pressure that are known to be markers of emotional well-being.[3] The researchers also studied its effects on psychological symptoms or anxiety, depression, post-traumatic stress disorder, pain, and cravings.
With 203 participants, the study was one of the largest on the impact of EFT. Moreover, the fact that it included both physiological and psychological testing paints the most comprehensive picture of the technique’s effects.
When it comes to cravings specifically, participants were asked to rate their craving levels before and after the session. EFT was applied to multiple aspects of the craving experience:
- The substance itself
- Emotional associations with the substance
- Childhood experiences involving the substance
- Situations that typically increased cravings
- Emotional losses connected to the substance
The results were quite remarkable. Here's what the study found:
- Dramatic reduction in cravings. Participants experienced a 74% decrease in cravings after just one hour of EFT work.
- Universal response. The reduction in cravings was consistent across different groups and settings.
- Quick impact. Changes occurred during a single focused session targeting cravings.
What makes this study particularly interesting is that the reduction in cravings wasn't happening in isolation. Participants also experienced significant mental health and physiological benefits that are known to support healthy habits and make cravings easier to dismiss:
- 40% reduction in anxiety
- 35% reduction in depression
- 32% reduction in PTSD symptoms
- 31% increase in happiness
- Lower blood pressure and reduced heart rate
- Decreased stress hormones (37% reduction in cortisol)
- Improved immune system function (113% increase in immunoglobulin A)
All in all, these findings suggest that EFT could be a valuable tool for anyone working to drink less or eliminate alcohol. The method serves as a holistic approach that addresses both the immediate urge and the underlying factors that contribute to cravings.
Tapping Into EFT To Manage Alcohol Cravings
If you’re ready to try out EFT for yourself, here are some practical ways to start using tapping to reduce the urge to drink.
1. Identify Your Triggers
Before tapping, focus on the specific emotion or craving you want to address — for example, stress, social pressure, or boredom that typically leads you to drink. Pinpointing your trigger helps direct the EFT session for maximum impact.
Use a simple statement that acknowledges your feeling and affirms self-acceptance. Here are some examples:
- “Even though I have this craving, I deeply and completely accept myself.”
- “Even though I feel restless, I am open to discovering new ways to feel fulfilled.”
- “Even though I feel pressure to fit in, I honor my choices.”
Repeat this statement throughout the process to maintain focus and connection with your intention.
2. Use the Basic Tapping Sequence
Use the index and middle fingers of your dominant hand to gently but firmly tap on each point about 5-7 times. Maintain a steady rhythm as you tap and repeat your chosen statement.
- Karate chop point. Located at the fleshy side of your hand, between the base of the pinky and the wrist, this point prepares your mind and body for the tapping process by addressing resistance to change and setting your intention.
- Eyebrow point. Tapping the inner edge of the eyebrow (closest to the bridge of your nose) helps release tension and stress stored in the body, calming the fight-or-flight response.
- Side of the eye. Activating the outer edge of the eye socket near the temple reduces emotional intensity, particularly when you’re feeling overwhelmed or frustrated.
- Under the eye. Located directly below the center of the eye on the bony ridge, this point addresses fear and anxiety to promote a sense of safety and grounding.
- Under the nose. Tapping the space between the bottom of your nose and the top of your lip calms feelings of shame, guilt, or self-doubt that might accompany cravings.
- Chin point. The indentation between your lower lip and the tip of your chin is a good place to tap in order to encourage clarity and confidence and refocus on your goals.
- Collarbone point. Located just below the collarbone (about an inch from the base of your throat), this point releases lingering stress and activates the body’s relaxation response.
- Underarm point. About four inches below the armpit along the side of the ribcage, the underarm point balances the body’s energy and reinforces a sense of control over your cravings.
Remember to keep repeating your statement as you tap. The combination of physical tapping and positive affirmation dampens the craving’s emotional intensity.
3. Rate Your Craving Intensity
Before and after your EFT session, rate your craving on a scale of 1 to 10 to track how effective tapping is in reducing the intensity of your urge to drink. Repeat the process as needed until the craving subsides.
4. Practice Regularly
For the best results, make EFT a regular part of your routine, especially when you know you'll face triggers. Over time, tapping can help reduce both the frequency and intensity of cravings, making it easier to stick to your goals.
Summing Up
What makes EFT particularly powerful is that it's not introducing anything foreign to your system — rather, it's (literally) helping you tap into your body's own natural healing capabilities. This practice serves as a profound reminder: your body already possesses the innate wisdom and mechanisms for self-regulation and healing. EFT simply provides a way to access these natural abilities, helping you shift from a state of craving and stress to one of balance and control.
Whether you're just beginning your journey with EFT or incorporating it into an existing toolkit for managing cravings, remember that each tapping session is an opportunity to reconnect with your body's inherent capacity for change. The research is clear — through this simple technique, you can create meaningful shifts in both your physiological and psychological responses to cravings and empower yourself with a practical, scientifically supported tool for lasting change.
