Addiction is a medical and clinical matter, and Tapping doesn't change that. What Tapping (Emotional Freedom Techniques, or EFT) can offer is a tool for the moment a craving hits, and for the stress and emotion underneath it, used alongside a treatment program, doctor, or counselor, never in place of one.
Over the past several decades, I've watched Tapping help people ride out cravings, whether the pull is toward cigarettes, sugar, alcohol, or something else, and work through some of the stress that feeds the cycle. It's never a replacement for medical detox or a treatment program. It's a tool you use inside one.
In this article, we'll look at what Tapping can and can't do here, walk through a short round you can use the moment a craving hits, look at what the research actually says, and hear from people who've used it.
What Tapping can and can't do with addiction
Addiction is a medical and clinical matter. Tapping is not a treatment for addiction and it doesn't replace a doctor, a therapist, or a treatment program. What it can do is give you something to reach for in the moment a craving hits, and a way to work with the stress and emotion that often sits underneath the urge to use.
| Tapping can help with | Tapping can't do |
|---|---|
| Taking the edge off a craving in the moment | Replace medical detox or supervised withdrawal |
| Calming the stress response that often triggers a craving | Diagnose or treat a substance use disorder |
| Working through the emotions underneath a habit, alongside a counselor | Guarantee you'll stop using or stay stopped |
| Giving you something to do instead of reaching for a substance | Replace a doctor, therapist, or recovery program |
| Supporting you between appointments or meetings | Manage a medical emergency |
Get help now: if you're in withdrawal, in danger, or having thoughts of harming yourself, contact emergency services (911 in the US, or your local emergency number) or a substance use helpline right away. Get help first; come back to Tapping after.
What is Tapping and how does it work for addiction?
Tapping is a mind-body approach that combines the principles of modern psychology with ancient Chinese acupressure.
The technique involves gently tapping on specific points on the body while focusing on the issue at hand, such as stress, a strong emotion, a physical symptom, or a craving, for example. That process sends a calming signal to the brain, allowing you to feel more relaxed and in control.
Tapping works on many levels to support recovery from addiction and cravings:
1. Reduces stress
Tapping regulates the nervous system and calms the fight-or-flight stress response (even lowering levels of the stress hormone cortisol), helping you to release stress and bring your mind and body into a calmer state.[1,2]
This is important, because stress and addiction are tightly linked.
Research shows that the more stressed we are and the less well we manage that stress, the more likely we are to use substances. People with addiction and substance abuse disorders also often report that they turn to their substance of choice to “self-medicate” psychological distress and mental health issues.[3]
Researchers believe that when we can better manage our response to stress, it can help us to prevent cravings, substance use, and risk of relapse.[4]
With the help of Tapping, we can learn to respond to challenges from a place of greater balance and calm, potentially disrupting unhelpful patterns that may contribute to addictions or cravings.
2. Release unresolved emotional issues
Tapping is an excellent tool for addressing unresolved emotional issues that is often at the root of addiction.
I’ve worked with many people around addictions and cravings using Tapping. With this kind of work, we usually start on the surface to address the physical craving, but then we almost always dig deeper to the feelings that are buried underneath whatever the substance of choice may be (whether it is alcohol, sugar, or cigarettes).
Through Tapping, we are able to find the unresolved emotional issues that are truly at the root of the issue. This paves the way for long-term resolution of addictive behaviors, because we have actually gone underneath the surface to the deeper issues at hand.
Research confirms that Tapping can help people address difficult experiences from early life that may play a role in substance use.[3]
3. Provides a healthy behavior replacement
Whenever a craving hits, individuals can turn to the Tapping technique as a positive habit to take the place of their old behaviors.
For example, if you're trying to avoid alcohol and find yourself tempted to drink a glass of wine with your dinner, you could excuse yourself briefly to do a few rounds of Tapping instead. Or, if you always crave a cigarette on your lunch break to help release stress, you could practice Tapping on that break instead as a healthier, and more effective, alternative.
Tapping is a great way to interrupt old patterns so we can release the old habits that have been causing harm and replace them with new, more empowering ones.
How to use Tapping for addiction and cravings
Tapping can be used in the moment when experiencing a craving or urge, and it can also be used on an ongoing basis to release stress, process emotions, and explore the deeper root of addictive behaviors.
If you want to get started right away with a few minutes of Tapping, try these 7 simple steps to release a craving:
- Identify the craving or addictive urge you're currently experiencing.
- Rate the intensity of the craving or urge on a scale from 0-10, with 10 being the most intense.
- Create a setup statement that acknowledges the problem and accepts yourself, such as: "Even though I'm craving a cigarette right now, I deeply and completely accept myself."
- Tap on the side of your hand while repeating your setup statement three times.
- Tap through the following Tapping points while focusing on your craving or the feelings you are having related to the craving:
- Eyebrow
- Side of the eye
- Under the eye
- Under the nose
- Under the mouth
- Collarbone
- Under the arm
- Top of the head
- Rate the intensity of the craving or urge again on a scale from 0-10.
- Repeat the previous steps as necessary until your intensity goes down and you feel more calm and grounded.
For a complete guide on how to use Tapping and how to apply it to various issues, check out this comprehensive how-to guide.
And be sure to head to The Tapping Solution App to find guided meditations like these:
Free. The best place to start.
Want to learn tapping from the people who know it best?
The Tapping World Summit has taught tapping to people all over the world since 2009. Ten days, 24 of the world's leading tapping teachers, 100% free.
Join the free summitThe 2-minute craving wave round
Cravings come in waves. They rise, peak, and pass, usually within a few minutes, whether or not you act on them. This round is built for that: short, and meant to be repeated for as long as the wave lasts.
- Rate the wave. On a scale of 0-10, how strong is the craving right now?
- Setup, three times. Tapping the side of your hand, say: "Even though this craving feels intense right now, I deeply and completely accept myself." Repeat two more times.
- Eyebrow. "This craving."
- Side of the eye. "This wave."
- Under the eye. "I feel it in my body."
- Under the nose. "It's intense right now."
- Under the mouth. "I don't have to act on it."
- Collarbone. "I can let the wave move through."
- Under the arm. "I'm safe right now."
- Top of the head. "This will pass."
Rate the wave again, 0-10. If it's still high, do another round. Most cravings ease within two or three rounds; if yours doesn't, that's useful information to bring to your treatment team, not a sign Tapping failed.
Tapping phrases for cravings, by moment
| Moment | Try tapping with this phrase |
|---|---|
| The urge hits | "This craving is loud right now, and I'm not going to fight it, I'm going to breathe through it." |
| After a slip | "Even though I slipped, I'm not starting over from zero, I'm choosing what happens next." |
| Boredom trigger | "I'm bored, and my body wants something to do, I can give it this instead." |
| Stress trigger | "I'm stressed, and reaching for it feels like the fastest fix, I can tap first." |
| Social pressure | "Even though everyone else is, I get to make my own choice right now." |
What does the research say on Tapping for addiction?
Scientific studies have shown that Tapping can be a valuable tool in addiction treatment.
One study published in the Journal of Scientific Research & Reports in 2013 by Dawson Church and Audrey Brooks demonstrated the effectiveness of Tapping in individuals with addiction.
The study involved 39 participants at a weekend workshop. Participants who practiced Tapping reported significant reductions in distress and psychological symptoms such as anxiety and depression, both immediately following the workshop and at a 90-day follow-up.
The participants in the study were specifically instructed on how to use EFT Tapping to address adverse childhood experiences, which is one of the reasons Tapping may have proved to be so helpful in the study.
From the data, the researchers concluded that “EFT may be an effective adjunct to addiction treatment.”[3]
Common, traditional treatments for addiction often don’t address the whole picture. But this research suggests that Tapping can offer a more holistic approach to addiction, addressing both the emotional and physical aspects involved.
To learn more, read this article on how Tapping proves an effective addition to addiction treatment.
What the research says about food cravings
The strongest Tapping research on cravings specifically is about food, not substances like alcohol, nicotine, or drugs. It's still useful context, because much of the craving mechanism it studied, the brain's response to an urge, overlaps with what happens during any craving.
| Study | What it found |
|---|---|
| Stapleton et al., 2019 (fMRI) | Neural changes in craving-related brain circuits after EFT, specifically for food cravings. |
| Stapleton, Roos, Mackintosh, et al., 2019 | 2-year follow-up showing sustained weight loss and reduced food cravings after EFT. |
Neither study tested Tapping on nicotine, alcohol, or drug cravings, so we don't generalize those findings to quit rates for substances. For the full picture on the food-craving research, see our research review on Tapping for weight loss and cravings.
What our data shows
Inside The Tapping Solution App, people use guided sessions for specific cravings and for the stress underneath them. This is app data, self-reported before and after each session, not a clinical study:
- Overcoming Cigarette Cravings and Quitting Smoking (id 501): 9,660 completions, average craving intensity 6.5 to 3.1
- Cravings Buster: Alcohol (id 130): 13,420 completions, 6.1 to 3.1
- Cravings Buster: Sugar (id 86): 30,043 completions, 6.5 to 3.2
- Cravings Buster: General Cravings (id 136): 9,818 completions, 7.0 to 3.4
- Opioid Detox Support: Craving Relief (id 515): 3,263 completions, 6.2 to 3.1
Across our Weight Loss and Body Confidence category (15 sessions, 367,004 completions), the average rating drops from 7.1 to 3.9, a 45% drop. Across our broader Emotional Freedom category (58 sessions, over 4 million completions), the average rating drops from 7.0 to 4.1, a 42% drop, relevant context since so much of what drives a craving is an emotion looking for somewhere to go. A peer-reviewed study of 270,461 App users, published in JMIR mHealth and uHealth in 2020, found a single guided Tapping session lowered self-reported stress by 45% on average.
What people say about tapping for stress
We don't have craving- or addiction-specific feedback in our proof library beyond the stories below, so here's what people say about tapping for the stress that so often sits underneath a craving:
"I always go back to this whenever I'm stressed or feeling off. Amazing how I can literally feel the tension go off by the time I tap under the nose or mouth."
-Haryate, Release Stress session, 7 to 3
"I sat for a few moments with my eyes closed and I could feel the tears on my face. I feel so much better now."
-Nola, Release Stress session, 8 to 4
Success stories of using Tapping for addiction
Let’s hear from a few real people who have had incredible results with the help of Tapping to overcome addictions and cravings:
“I used tapping and it was fantastic. There were no withdrawals and it was like I had never smoked, quite amazing. Couldn't believe it. After 45 years of smoking and the day before I stopped I was smoking 30 to 50 a day. Love that tapping could do that for me.”
-Elly
“Years of anxiety was kicked to the curb in one day with Tapping and it was also key in my recovery from alcoholism. Tapping literally saved my life!”
-Kelly
“I have been tapping for a number of years now - following ‘The Tapping Solution’ - Jessica Nick and Alex - it works it really works I have lost 50lbs ( without restrictive dieting or crazy workouts) I have completely erased ‘ panic attacks’ and anxiety and overcome addictions to alcohol and painkillers- all this has happened slowly and gently over the past 7 years and I continue to use tapping every day - I love it.”
-Julie
Frequently Asked Questions
What is Tapping and how does it work for addiction?
Tapping is a mind-body approach that combines the principles of modern psychology with ancient Chinese acupressure. The technique involves gently tapping on specific points on the body while focusing on the issue at hand, such as stress, a strong emotion, a physical symptom, or a craving, for example. That process sends a calming signal to the brain, allowing you to feel more relaxed and in control.
What does the research say on Tapping for addiction?
Scientific studies have shown that Tapping can be a valuable tool in addiction treatment. One study published in the Journal of Scientific Research & Reports in 2013 by Dawson Church and Audrey Brooks demonstrated the effectiveness of Tapping in individuals with addiction.
Does tapping help with addiction?
Tapping can help alongside treatment, not instead of it. Addiction is a medical and clinical matter, so Tapping works best as one tool in a larger plan that includes a doctor, therapist, or recovery program, used for the craving in the moment and the stress underneath it.
Can tapping help me quit smoking?
Many people use Tapping to work with cigarette cravings as they come up, alongside whatever quit method they're using (patches, medication, counseling, or willpower alone). Inside The Tapping Solution App, our Overcoming Cigarette Cravings and Quitting Smoking session has been completed over 9,660 times, with self-rated craving intensity dropping from an average of 6.5 to 3.1. That's app data, not a clinical smoking-cessation study.
How do I tap through a craving?
Rate the craving from 0-10, then tap through the standard sequence (side of hand, eyebrow, side of eye, under the eye, under the nose, under the mouth, collarbone, under the arm, top of the head) while naming the craving and how it feels in your body. Rate it again. Most cravings ease within two or three rounds since a craving is a wave that rises and passes.
What do I say when tapping for a craving?
Start with a setup statement that names the craving and accepts yourself anyway, like "Even though I'm craving this right now, I deeply and completely accept myself." Then get specific at each point: how it feels in your body, what triggered it, and reminders that the wave will pass and you don't have to act on it.
What does the research say about tapping and cravings?
Most of the peer-reviewed craving research is specific to food, not substances. Stapleton et al. (2019) found EFT changed activity in craving-related brain circuits, and a follow-up found the effect on food cravings and weight held two years later. A separate small pilot study (Church & Brooks, 2013) looked at Tapping in an addiction-treatment setting, not cravings specifically, and found it reduced psychological distress. We don't generalize the food-craving findings to alcohol, nicotine, or drug cravings.
When should I get help now instead of tapping?
If you're in withdrawal, in danger, or having thoughts of harming yourself, contact emergency services (911 in the US, or your local emergency number) or a substance use helpline right away. Tapping is not a substitute for medical detox or emergency care.
Tips for using Tapping for addiction
Tapping for addiction offers a powerful, accessible tool for managing cravings and supporting long-term, sustainable change. By addressing both the physical and emotional aspects of addiction, Tapping can help you break free from destructive patterns and build a healthier, more balanced life.
Here’s how to make the most of this technique:
- Practice consistently: Use Tapping regularly to calm your system, release strong emotions, and empower your mind and body to let go of old patterns and build new, healthier ones. The more you practice, the more you’ll rewire your brain and support your road to recovery.
- Be patient: Freeing yourself from cravings and addictions is a process that takes time. Tapping can help you on your journey if you are patient and stay committed to the process.
- Seek support when needed: Tapping can be a valuable addition to your recovery toolkit, but it's not a substitute for professional medical advice or treatment. Always consult with a healthcare provider or addiction specialist when dealing with substance abuse issues and when exploring deeper concerns.
Ready to try Tapping for yourself? Download The Tapping Solution App today for guided Tapping meditations specifically designed to support you on your journey.
Here are a few examples of topics covered in the app:
- Opioid Detox Support: Craving Relief
- Opioid Detox Support: Sleep Programming
- Overcome Cigarette Cravings & Quitting Smoking
- Cravings Buster: Alcohol
- Cravings Buster: General Cravings Quick Tap
- Cravings Buster: Sugar
- Instantly reduce anxiety and stress
- Fall asleep faster and sleep better
- Boost productivity, stay motivated
- Relieve chronic or occasional pain
- Release anger, find peace
If cravings and emotional eating are part of the picture for you, my sister Jessica's book The Tapping Solution for Weight Loss & Body Confidence goes deeper on that connection.
Until next time… Keep Tapping!
Nick Ortner
Go deeper
If food or emotional eating is the main pattern for you, read Tapping for Emotional Eating, a closer look at that specific link. For the full craving-research picture, see our research review on Tapping for weight loss and cravings. To work with the stress underneath a craving on an ongoing basis, see Nervous System Regulation and Tapping for Stress Relief. Our results page on Tapping for Habits & Cravings and this main-site article on understanding and overcoming addictions and cravings with EFT go further on this topic too. If you'd rather listen than read, our free guided Tapping meditation for cigarette cravings walks you through a full session. If you'd like to work with someone one-on-one, our practitioner directory lists independent EFT practitioners who work online and in person.
References
- Church D, Yount G, Brooks AJ. The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. J Nerv Ment Dis. 2012;200(10):891-896.
- Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.
- Church, D & Brooks, AJ. The Effect of EFT (Emotional Freedom Techniques) On Psychological Symptoms In Addiction Treatment: A Pilot Study. Journal of Scientific Research and Reports. 2013;2(2):315-322.
- alʼAbsi M. Stress and Addiction: When a Robust Stress Response Indicates Resiliency. Psychosom Med. 2018;80(1):2-16. doi:10.1097/PSY.0000000000000520
