By Natasha Sani.

Emotion-Focused Therapy, or EFT, is a therapeutic approach that centers on the belief that emotions are fundamental to our identity and can be harnessed to foster deep personal change. Developed by Dr. Leslie Greenberg, EFT integrates humanistic, experiential, and gestalt traditions, emphasizing the importance of experiencing and processing emotions to resolve psychological distress.

The Core Principles of EFT

  1. Emotions as Core to Human Experience: EFT posits that emotions are crucial in influencing thoughts and behaviors. By acknowledging and understanding your emotions, you can gain insights into your inner world and the issues you face.
  2. Emotional Awareness: The therapy focuses on increasing your awareness of emotions. Often, we suppress or avoid feelings due to societal norms or past traumas. EFT encourages you to experience these emotions fully in a safe and supportive environment.
  3. Transforming Emotions: A unique aspect of EFT is the emphasis on transforming maladaptive emotions. For example, transforming feelings of shame or sadness into more adaptive emotions like compassion or hope can lead to healthier emotional regulation.
  4. Therapeutic Relationship: The bond between you and your counsellor is central to EFT. This relationship is built on empathy, authenticity, and unconditional positive regard, providing a safe space for emotional exploration and healing.

How Does EFT Work?

EFT involves a series of structured steps to help you identify, experience, and transform your emotions. Here’s a glimpse into the process:

  1. Identifying Emotions: The first step is recognizing and labeling your emotions. This can involve discussing recent events, recalling past experiences, or exploring current feelings in the therapeutic session.
  2. Experiencing Emotions: Once identified, you are encouraged to fully experience these emotions. This might involve expressing feelings that you’ve previously suppressed or understanding the bodily sensations associated with certain emotions.
  3. Processing Emotions: This stage involves working through your emotions to understand their origins and impacts. Your counsellor will help you make connections between your feelings and your thoughts, behaviors, and past experiences.
  4. Transforming Emotions: The final step is to transform maladaptive emotions into more adaptive ones. Through various techniques, such as imagery, dialogue, or focusing on bodily sensations, you learn to shift negative emotions into positive, empowering experiences.

What are the Benefits of EFT?

Emotion-Focused Therapy offers several significant benefits that can profoundly impact your emotional and psychological well-being. First and foremost, EFT helps you become more attuned to your emotions, enhancing your emotional intelligence. This heightened awareness allows you to better understand and manage your feelings effectively. Additionally, by learning to communicate your emotions more openly and constructively, EFT can improve your relationships with others, fostering deeper and more meaningful connections.

Moreover, EFT has been shown to effectively reduce symptoms of depression, anxiety, and trauma by addressing their emotional root causes. This reduction in psychological distress can lead to a more balanced and peaceful state of mind. Finally, through EFT, you can achieve a greater sense of self-awareness and personal empowerment, contributing to overall personal growth and well-being. By transforming negative emotions into positive experiences, EFT paves the way for a more fulfilling and emotionally healthy life.

Is EFT Right for You?

EFT can be particularly beneficial if you:

  • Struggle with understanding or expressing your emotions.
  • Have experienced trauma or significant emotional pain.
  • Face difficulties in your relationships.
  • Suffer from anxiety, depression, or other emotional disturbances.

Every individual’s journey is unique, and it’s essential to find a therapeutic approach that resonates with you. EFT offers a compassionate, empathetic, and scientifically supported method for navigating the complexities of human emotion.


Emotion-Focused Therapy, with its emphasis on the transformative power of emotions, offers a profound pathway to healing and self-discovery. Under the guidance of a counsellor, you can embark on a journey to better understand and transform your emotions, leading to improved mental health and enriched relationships.

If you’re interested in exploring EFT or any other therapeutic approaches, feel free to contact us. Our team of dedicated professionals are here to support you on your path to emotional well-being.


  1. Greenberg, L. S. (2010). Emotion-focused therapy: A clinical synthesis. Focus, 8(1), 32-42.
  2. Elliott, R., & Greenberg, L. S. (2007). The Essence of Process-Experiential / Emotion-Focused Therapy. American Journal of Psychotherapy, 61, 241-254.
  3. Elliott, R., Watson, J. C., Goldman, R. N., & Greenberg, L. S. (2013). Learning emotion-focused therapy: the process-experiential approach to change. American Psychological Association: Washington DC.
  4. Greenberg, L. S., & Goldman, R. N. (2019). Clinical handbook of emotion-focused therapy (pp. xiv-534). American Psychological Association.
  5. Pascual-Leone, A., & Kramer, U. (2017). Developing Emotion-Based Case Formulations: A Research-Informed Method. Clinical psychology & psychotherapy, 24(1), 212–225.
  6. Pascual-Leone, A., & Nardone, S. (2024). Emotion-focused therapy. In APA handbook of psychotherapy: Theory-driven practice and disorder-driven practice., Vol. 1. (pp. 125–140). American Psychological Association.
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