How to Use EFT Tapping: A Step-by-Step Guide to This Acupressure Technique
Feeling anxious, overwhelmed, or emotionally stuck? Emotional Freedom Technique (EFT), commonly known as tapping, could be the simple yet powerful tool you’ve been looking for. By combining elements of traditional Chinese acupressure with modern psychological principles, EFT helps clear emotional blocks and promote healing.
In this guide, we’ll walk you through exactly what EFT is, how it works, and how you can use it step-by-step to reduce anxiety, overcome negative beliefs, and manage emotional stress.
What Is EFT Tapping?
EFT (Emotional Freedom Technique) is a holistic healing practice that involves tapping specific meridian points on the body with your fingertips while focusing on a particular issue. It draws from ancient Chinese medicine, particularly acupuncture, without using needles.
The technique aims to balance the body’s energy system and resolve emotional trauma by combining physical tapping with spoken affirmations.
Benefits of EFT Tapping
- Reduces stress and anxiety
- Improves sleep and relaxation
- Helps overcome fears and phobias
- Relieves physical pain (e.g., headaches, muscle tension)
- Boosts confidence and emotional resilience
- Can support healing from trauma and PTSD
Multiple studies, including those published in the Journal of Nervous and Mental Disease, have shown that EFT can significantly reduce cortisol levels (the stress hormone) in the body.
How Does EFT Tapping Work?
EFT works by stimulating specific meridian points—energy channels used in traditional Chinese medicine—while voicing out emotional concerns. This dual-action process helps calm the nervous system, rewire brain patterns, and release stuck emotions.
The method is based on the idea that negative emotions disrupt the body’s energy system. By tapping and talking, we send calming signals to the brain, particularly the amygdala, which processes fear and stress.
The 9 Main EFT Tapping Points
Here are the key meridian points used in EFT:
- Karate Chop (KC) Point – Side of the hand (used during the setup statement)
- Eyebrow (EB) – At the start of the eyebrow, closest to the nose
- Side of Eye (SE) – On the bone beside the outer corner of the eye
- Under Eye (UE) – On the bone directly under the eye
- Under Nose (UN) – Between the nose and upper lip
- Chin (CH) – Midpoint between the bottom lip and chin
- Collarbone (CB) – Just below the hard bony area of the collarbone
- Under Arm (UA) – About 4 inches below the armpit
- Top of Head (TH) – Directly at the crown of the head
Use two or three fingers to tap lightly on each point, around 5–7 times.
Step-by-Step: How to Do EFT Tapping
Step 1: Identify the Issue
Choose one specific issue to focus on—something causing emotional distress. Be as precise as possible (e.g., “I feel anxious before public speaking”).
Step 2: Rate the Intensity
On a scale of 0 to 10, rate how intense the emotion feels. This helps measure your progress after tapping.
Step 3: Create a Setup Statement
Use this format:
“Even though I [describe the problem], I deeply and completely accept myself.”
Example: “Even though I feel anxious about this presentation, I deeply and completely accept myself.”
Step 4: Tap the Karate Chop Point
While repeating your setup statement aloud three times, tap the side of your hand (karate chop point) using the fingertips of your other hand.
Step 5: Perform the Tapping Sequence
Tap about 5–7 times on each point in this order, repeating a simple reminder phrase like “this anxiety” or “this tension.”
- Eyebrow
- Side of Eye
- Under Eye
- Under Nose
- Chin
- Collarbone
- Under Arm
- Top of Head
Repeat this sequence two or three times, adjusting your reminder phrases as emotions shift.
Step 6: Reassess the Intensity
After a few rounds, pause and rate the emotional intensity again. If it has dropped, great! If not, repeat the process or refine your setup statement.
Example Tapping Script for Anxiety
Setup (Karate Chop):
“Even though I feel anxious and overwhelmed, I deeply and completely accept myself.” (x3)
Sequence:
- Eyebrow: “This anxious feeling”
- Side of Eye: “I feel tense and nervous”
- Under Eye: “So much going on”
- Under Nose: “I can’t stop overthinking”
- Chin: “It’s exhausting”
- Collarbone: “I acknowledge my feelings”
- Under Arm: “But I choose to release the anxiety”
- Top of Head: “I’m safe. I’m calm.”
How Often Should You Tap?
You can practise EFT tapping daily, especially during stressful periods. Sessions can last from 5 minutes to 20 minutes, depending on the issue. Some people feel instant relief, while others may need to tap consistently over days or weeks.
When to Use EFT Tapping
- Before interviews, exams, or public speaking
- During moments of anger, sadness, or panic
- To overcome childhood trauma or limiting beliefs
- To calm the body before sleep
Scientific Support for EFT
Clinical studies have shown promising results:
- A study in the Journal of Nervous and Mental Disease found EFT significantly reduced cortisol levels and psychological distress in just one hour.
- Veterans using EFT for PTSD reported reduced symptoms after six sessions.
- Research also shows improvements in pain levels, cravings, and athletic performance.
Although more research is needed, current evidence supports EFT as a low-risk, accessible tool for emotional regulation.
Precautions and Considerations
- It’s not a substitute for medical or psychiatric care—use alongside therapy, not instead of it.
- If trauma surfaces during tapping, pause and seek professional guidance.
- Be patient. Emotional healing takes time and practice.
Internal Links to Related Content
- How to Put Your Mental Health First
- How Nature Is Causing Anxiety
- Explore More Mental Wellness Topics
FAQs: EFT Tapping
Q1. Is EFT scientifically proven?While research is still growing, multiple studies suggest EFT can significantly reduce stress and anxiety levels.
Q2. Can EFT help with physical pain?Yes, many users report reduced chronic pain, headaches, and body tension after tapping sessions.
Q3. How long does it take for EFT to work?Some feel relief within minutes, while others may need regular practice over days or weeks.
Q4. Can I use EFT on my own?Absolutely. EFT is designed for self-use. However, guidance from an EFT practitioner can enhance effectiveness, especially for deeper issues.
Q5. Is tapping safe for everyone?Generally yes, but those with severe trauma or mental illness should consult a professional before use.
Final Thoughts
EFT tapping is a powerful yet simple self-help technique that merges ancient wisdom with modern psychology. Whether you're dealing with everyday stress or long-standing emotional wounds, it offers a non-invasive, accessible path to emotional freedom. Try it consistently, stay patient, and let your body and mind realign at their natural pace.