EFT vs Havening: Differences, How Each Works and Which to Try First

EFT and Havening are both gentle, touch-based self-help methods for easing stress and upsetting feelings. EFT tapping uses fingertip taps on acupressure points while you focus on a problem and say a short phrase. Havening uses slow, soothing strokes on the arms, palms and face while you focus on a feeling and then distract your mind.

Method comparison · Compares: how they work, sessions, self-help use, research, costs and which to try first

Last updated: 4 November 2026

Written by Saj Ali

Reading time: about 12 minutes

How we wrote this article: this article was written by Saj Ali. It brings together how EFT and Havening practitioners describe each method, published research and prices taken from practitioners’ own websites, and every research claim links to its source.

EFT vs Havening in brief

• EFT. Tap on about nine acupressure points while focusing on a problem and saying a set-up phrase. Created by Gary Craig in the 1990s.
• Havening. Stroke the upper arms, palms and face while recalling a feeling, then distract the mind. Developed by Dr Ronald Ruden, first published in 2010.
• Research. EFT has more published trials, including several meta-analyses. Havening has a smaller but growing research base.
• Cost. Sessions for either usually cost about $73 to $130, and both can be done for free on your own.
• Try first. If you like structure and words, start with EFT. If you prefer a quiet, soothing approach, start with Havening.

Related guides: EFT Tapping guide · EFT Tapping hub · Havening guide · Havening hub

Contents

1. EFT vs Havening Side by Side
2. What Is EFT Tapping?
3. What Is Havening?
4. How Each One Feels
5. How to Try Each One at Home
   • A simple EFT round
   • A simple Self-Havening round
6. What the Research Says
   • EFT research
   • Havening research
7. What Sessions Cost
8. Which Should You Try First?
9. Can You Use EFT and Havening Together?
10. Frequently Asked Questions
11. Key Takeaways
12. Explore More on Self Help Supermarket
13. Sources

EFT vs Havening Side by Side

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What Is EFT Tapping?

Emotional Freedom Techniques, usually called EFT or tapping, was developed by Gary Craig in the 1990s as a simplified form of Roger Callahan’s Thought Field Therapy. It combines ideas from acupressure with focused attention on a problem.

In a typical round, you rate how strong a feeling is from 0 to 10, say a set-up phrase such as “Even though I feel this worry, I deeply and completely accept myself” while tapping the side of your hand, then tap through the other points while repeating a short reminder phrase. You rate the feeling again and repeat until it eases.

Our EFT Tapping guide walks through the points and phrases step by step, and the EFT Tapping hub lists videos, apps and practitioner directories we have checked.

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What Is Havening?

The Havening Techniques were developed by Dr Ronald Ruden, a New York physician, with his brother Dr Steven Ruden. The method is described as a psychosensory therapy: it uses touch as a therapeutic tool, which its creators call Havening Touch, to help reduce the emotional charge of stressful memories (Havening Techniques). The first paper describing the approach appeared in 2010 (Ruden, 2010).

In a typical round, you briefly bring a feeling or memory to mind and rate it from 0 to 10. You then stroke your upper arms from shoulder to elbow, rub your palms together and stroke your face, while distracting your mind, for example by imagining walking up a staircase and counting the steps, or humming a simple tune. You rate the feeling again and repeat as needed.

British hypnotist Paul McKenna did much to raise Havening’s profile. Our Havening guide explains the method in detail and the Havening hub lists resources we have checked.

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How Each One Feels

EFT feels active and structured. You are tapping, speaking and paying attention to the words, which many people like because it gives the mind something to do. The phrases can bring feelings to the surface, which is part of the process, and people often notice a sigh, a yawn or a sense of release as a round ends.

Havening feels soothing and quiet. The stroking is similar to the comforting touch a parent might give a child, and many people describe it as calming almost straight away. Because you spend most of the round distracting yourself, there is less need to talk about or dwell on the problem.

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How to Try Each One at Home

A simple EFT round

1. Pick one feeling and rate it from 0 to 10.
2. Tap the side of one hand and say three times: “Even though I feel [this feeling], I deeply and completely accept myself.”
3. Tap about seven times on each point: eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm and top of the head, saying a short reminder such as “this feeling”.
4. Take a breath and rate the feeling again. Repeat a few rounds until it eases.

A simple Self-Havening round

1. Bring a feeling to mind and rate it from 0 to 10.
2. Cross your arms and slowly stroke from your shoulders down to your elbows.
3. While stroking, imagine walking up a staircase and count each step, or hum a simple tune.
4. Switch to gently rubbing your palms together, then stroke your face from forehead to chin.
5. Take a breath, rate the feeling again and repeat if you like.

Both rounds take just a few minutes. Many people find it helpful to try each one a few times before deciding which suits them.

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What the Research Says

EFT research

EFT has a fairly large research base for a self-help method. A 2016 meta-analysis of 14 randomised trials with 658 people found a large reduction in anxiety with EFT, with an average effect size of 1.23, compared with 0.41 in control groups (Clond, 2016). Other meta-analyses have reported large effects for low mood (Nelms and Castel, 2016) and for post-traumatic stress symptoms when EFT was compared with usual care or wait-list groups (Sebastian and Nelms, 2017). The authors note that more studies comparing EFT directly with established therapies would be useful.

Havening research

Havening research is at an earlier stage. In a 2022 study from Nottingham Trent University, people who received a single Havening session with touch reported a faster drop in distress than those who did the same exercise without touch, and their brain activity changed in ways linked with relaxation (Sumich et al., 2022). Both groups improved, which suggests the distraction and focus parts of the method help too (Nottingham Trent University).

In short, EFT has more published trials, while Havening has promising early findings. Both are gentle, low-cost practices that many people use alongside other forms of support.

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What Sessions Cost

You can learn both methods for free from books and videos. If you would like a practitioner, these are example prices from practitioners’ own websites, checked in November 2026. US dollars come first; conversions use European Central Bank rates from 3 November 2026 and are rounded.

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Which Should You Try First?

• Try EFT first if you like a clear structure, enjoy using words and want the method with the larger research base.
• Try Havening first if you would rather not talk through a problem, find touch soothing or want something very quiet you can do discreetly.
• For everyday stress, either works well as a short reset. Many people keep both in their toolkit.
• For a long-standing or painful issue, a session with a trained practitioner can help you use either method well. Keep up any care you already receive.

Because both are free to try and take only a few minutes, the simplest approach is to do one round of each on the same feeling and notice which one feels more natural.

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Can You Use EFT and Havening Together?

Yes. Some practitioners are trained in both and choose between them in a session, or use one after the other. On your own, you might use EFT when you want to put words to a feeling and Havening when you simply want to calm down. Both also sit well alongside approaches such as CBT, hypnosis and Thought Field Therapy.

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Frequently Asked Questions

What is the main difference between EFT and Havening?

EFT uses fingertip tapping on acupressure points while you focus on a problem and say a phrase. Havening uses slow stroking of the arms, palms and face while you briefly recall a feeling and then distract your mind.

Is Havening better than EFT?

Neither is better for everyone. EFT has more published research; Havening is quieter and needs less talking. Many people try both and keep the one that feels more natural.

Can I do EFT and Havening on myself?

Yes. Both are widely taught for self-help. EFT rounds take a minute or two, and Self-Havening takes a few minutes.

Who created EFT and Havening?

EFT was created by Gary Craig in the 1990s, based on Thought Field Therapy. Havening was developed by Dr Ronald Ruden with Dr Steven Ruden and first published in 2010.

How much does an EFT or Havening session cost?

In our November 2026 check, sessions for either method mostly cost about $73 to $130, with some practitioners charging up to $250.

What does the research say about EFT and Havening?

EFT has many trials, including a 2016 meta-analysis of 14 trials on anxiety. Havening has early research, including a 2022 study linking its touch with a faster drop in distress.

Can I use EFT and Havening together?

Yes. Some practitioners use both, and on your own you can choose whichever suits the moment.

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Key Takeaways

• EFT and Havening are both gentle, touch-based methods for easing stress and upsetting feelings.
• EFT uses tapping, words and focus; Havening uses soothing strokes and distraction.
• EFT has a larger research base; Havening has promising early studies.
• Sessions for either usually cost about $73 to $130, and both are free to learn on your own.
• Try EFT first if you like structure and words, and Havening first if you prefer something quiet and soothing.
• Many people use both, choosing whichever fits the moment.

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Explore More on Self Help Supermarket

Use these pages alongside this one:

• EFT Tapping: The Complete Guide – the points, phrases and how to tap
• EFT Tapping hub – videos, apps and directories we have checked
• Havening: The Complete Guide – Havening Touch, Self-Havening and the research
• Havening hub – videos, books and practitioner directories
• Thought Field Therapy – the tapping method EFT grew from
• Browse all self-help techniques – compare every method on Self Help Supermarket.

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Sources

1. Ruden RA. (2010). Harnessing electroceuticals to treat disorders arising from traumatic stress: theoretical considerations using a psychosensory model. Explore. https://pubmed.ncbi.nlm.nih.gov/20408291/
2. Havening Techniques. What is Havening? https://www.havening.org/what-is-havening
3. Clond M. (2016). Emotional Freedom Techniques for anxiety: a systematic review with meta-analysis. Journal of Nervous and Mental Disease. https://pubmed.ncbi.nlm.nih.gov/26894319/
4. Nelms JA, Castel L. (2016). A systematic review and meta-analysis of randomized and nonrandomized trials of clinical Emotional Freedom Techniques (EFT) for the treatment of depression. Explore. https://doi.org/10.1016/j.explore.2016.08.001
5. Sebastian B, Nelms J. (2017). The effectiveness of Emotional Freedom Techniques in the treatment of posttraumatic stress disorder: a meta-analysis. Explore. https://doi.org/10.1016/j.explore.2016.10.001
6. Sumich A, Heym N, Sarkar M, et al. (2022). The power of touch: the effects of havening touch on subjective distress, mood, brain function, and psychological health. Psychology and Neuroscience, 15(4). https://doi.org/10.1037/pne0000288
7. Nottingham Trent University (2022). Nurturing touch technique shown to change brain activity and reduce distress. https://www.ntu.ac.uk/about-us/news/news-articles/2022/03/nurturing-touch-technique-shown-to-change-brain-activity-and-reduce-distress
8. Josie Furey. EFT and TFT sessions (price list). https://www.josiefurey.com/eft-tft
9. Find a Therapy. Lucas Gonzalez, EFT practitioner (listing). https://www.findatherapy.org/emotional-freedom-technique/therapists/lucas-gonzalez/
10. Divine EFT and Wellness, Australia. Clinical EFT sessions (price list). https://divineeft.com.au/clinical-eft-sessions
11. Balance and Transformation. Havening Techniques (price list). https://www.balanceandtransformation.co.uk/havening-techniques/
12. Kathy Shaw Coaching, Hamilton, New Zealand. Havening (price list). https://www.kathyshawcoaching.co.nz/havening/
13. Healing Birth, New Zealand. Havening sessions (price list). https://www.healingbirth.co.nz/havening
14. Yiska Obadia. Havening sessions (price list). https://www.yiskaobadia.com/havening-1

Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.