EFT Tapping
Calming the Body, One Tap at a Time
When you’re anxious, overwhelmed, or stuck in a spiral of stress, your body often feels like it’s buzzing with static—tight chest, racing thoughts, clenched muscles. And while talk therapy and breathwork help, sometimes what you really need is to move that energy out of your system.
That’s where EFT tapping comes in.
Short for Emotional Freedom Techniques, tapping is a body-based, evidence-supported tool that blends elements of traditional Chinese acupressure and modern psychology to gently release emotional and physical tension—literally at your fingertips.
What Is EFT Tapping?
EFT is a simple, self-applied technique that involves tapping on specific acupressure points on the face and body while focusing on a particular emotional challenge—stress, fear, anxiety, even physical pain.
It looks a bit like a mindfulness practice crossed with acupuncture (without needles), and it typically follows this pattern:
Identify the issue or emotion you’re feeling.
Rate the intensity on a scale from 0–10.
Create a short phrase acknowledging the issue (e.g. “Even though I feel anxious, I deeply accept myself.”)
Gently tap on a series of meridian points—while repeating this phrase or tuning in to the feeling.
Reassess the intensity. Repeat as needed.
The tapping sequence includes points on the side of the hand (karate chop point), eyebrow, side of eye, under eye, under nose, chin, collarbone, and underarm—ending at the top of the head.
Why It Works: The Science Behind EFT
It might sound too simple to be effective—but EFT is backed by a growing body of research and neuroscience.
Here's what the science says:
Calms the amygdala: Tapping while focusing on a stressful emotion helps reduce activity in the amygdala, the brain’s fear center.
Engages the parasympathetic nervous system: Just like deep breathing or meditation, EFT activates the “rest and digest” state, helping the body shift out of fight-or-flight.
Regulates cortisol: Studies have shown significant reductions in cortisol levels (the body’s main stress hormone) after tapping.
Rewires emotional associations: EFT helps you acknowledge distressing thoughts while pairing them with a calming somatic signal—this disrupts old patterns and helps create new, regulated responses.
Boosts resilience: Regular tapping can improve emotional regulation, reduce chronic anxiety, and even shift limiting beliefs over time.
In fact, clinical trials have found EFT effective for treating PTSD, phobias, performance anxiety, and depression, with long-lasting results.
The Benefits of EFT Tapping
Reduces anxiety, stress, and panic symptoms
Helps release trauma and emotional stuckness
Can ease physical pain and chronic tension
Builds emotional awareness and self-acceptance
Improves self-regulation during triggering moments
Enhances the effects of talk therapy when used together
And one of the best parts? It’s portable, fast, and free.
How to Practice EFT: A Simple Script
Here’s a basic example to help you start tapping for stress or overwhelm:
Step 1: Setup Statement
Tap the side of your hand (karate chop point) and say:“Even though I feel overwhelmed right now, I deeply and completely accept myself.”
(Repeat 3 times)
Step 2: The Tapping Round
Now tap gently through the points as you repeat a reminder phrase like “this overwhelm” or “I feel so stressed”:Eyebrow – “This overwhelmed feeling”
Side of eye – “It’s too much right now”
Under eye – “I don’t know how to handle this”
Under nose – “I feel it in my chest”
Chin – “So much pressure”
Collarbone – “This stress I’m carrying”
Under arm – “It’s all building up”
Top of head – “This overwhelm in my body”
Take a deep breath. Notice how you feel.
You can do another round, adding more calming phrases or switching to affirmations like:
“I’m doing the best I can.”
“It’s safe to let go a little.”
“I am allowed to feel calm.”
When to Use EFT Tapping
Before a stressful event (presentation, test, conversation)
During moments of emotional overwhelm or anxiety
As a daily check-in or nervous system reset
After a trauma trigger or flashback
To process and reframe limiting beliefs
Final Thought: Healing at Your Fingertips
In a world that often tells us to push through or shut down emotions, EFT tapping gives you permission to do something radically different: feel what’s there, and still choose calm.
You don’t need to have all the answers. You don’t need to force yourself to feel better. Just pause, breathe, and tap. You might be surprised at what softens when you finally give your body a way to speak—and a way to release.