EFT Tapping for Anxiety

In our fast-paced world, anxiety is a common companion for many. From racing thoughts to a pounding heart, anxiety manifests in various ways, often leaving us feeling overwhelmed and helpless. EFT (Emotional Freedom Techniques) Tapping offers us a powerful tool that combines elements of ancient Chinese acupressure and modern psychology to alleviate anxiety and promote emotional well-being.

What is EFT Tapping?

EFT Tapping, often called “tapping,” involves gently tapping specific meridian points on the body while focusing on a particular issue or emotion. This technique balances the body’s energy system, reducing the emotional intensity associated with distressing thoughts or memories. The meridian points, derived from traditional Chinese medicine, are believed to be pathways through which the body’s energy flows.

How Tapping Works with Meridian/Acupressure Points

Tapping on meridian points sends calming signals to the brain, particularly the amygdala, which is responsible for the fight-or-flight response. By focusing on the anxiety while tapping, the body is given something else to pay attention to, which can disrupt the anxiety response and promote relaxation. This dual action of tapping and focusing on the issue helps to desensitize and reprocess the emotional charge associated with anxiety, making it a powerful tool for emotional regulation.

How to Practice: EFT Tapping for Anxiety

  1. Identify the Issue: Focus on a specific aspect of your anxiety. It could be a feeling of overwhelm, a physical sensation, or a specific event that is causing distress.
  2. Assess the Intensity: On a scale of 0 to 10, rate the intensity of your anxiety. This helps you track your progress.
  3. Set Up Statement: Create a set-up statement that acknowledges the issue and includes a phrase of self-acceptance. For example, “Even though I feel anxious about [specific issue], I deeply and completely accept myself.”
  4. Tapping Sequence: Tap on the following meridian points while repeating a reminder phrase (a brief version of the issue):
    • Karate Chop Point: The side of the hand, below the little finger.
    • Eyebrow Point: Where the eyebrow begins, near the bridge of the nose.
    • Side of the Eye: On the bone at the outside corner of the eye.
    • Under the Eye: On the bone directly under the eye.
    • Under the Nose: Between the nose and upper lip.
    • Chin Point: Midway between the bottom of the lower lip and the chin.
    • Collarbone Point: Just below the collarbone.
    • Under the Arm: About four inches below the armpit.
    • Top of the Head: The crown of the head.
  5. Repeat and Reassess: After completing the tapping sequence, take a deep breath and reassess the intensity of your anxiety. Repeat the process until the intensity decreases to a manageable level.

Benefits of EFT Tapping

  1. Reduces Anxiety Symptoms: EFT Tapping has been shown to significantly reduce symptoms of anxiety1, helping individuals feel calmer and more in control.2
  2. Promotes Emotional Integration: Tapping can help integrate and process strong emotions, providing a safe way to address and release pent-up feelings.
  3. Enhances Emotional Resilience: Regular practice of EFT Tapping can build emotional resilience, making it easier to cope with stressors in the future.
  4. Balances Energy System: By stimulating meridian points, tapping helps balance the body’s energy system, promoting overall well-being.

When to Use EFT Tapping

EFT Tapping can be used whenever you experience anxiety or when strong emotions arise. It’s particularly useful in situations where you feel overwhelmed or stuck. Whether it’s before a big presentation, during a stressful event, or when you’re struggling to sleep due to racing thoughts, tapping can provide immediate relief.

EFT Tapping is a valuable technique for managing anxiety, offering both immediate relief and long-term benefits. By integrating this practice into your daily routine, you can enhance your emotional well-being and build resilience against future stressors.

  1. Boath, E., et al. (2016). “An Evaluation of the Impact of Emotional Freedom Techniques (EFT) on Anxiety, Depression, and Interpersonal Issues in College Students.” Energy Psychology Journal, 8(1), 26-32. ↩︎
  2. Church, D., et al. (2012). “Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health.” Journal of Nervous and Mental Disease, 200(10), 891-896. ↩︎

Tapping for Ease