Emotional Freedom Techniques (EFT), commonly known as Tapping, is a therapeutic practice that combines acupressure and energy psychology to relieve anxiety, stress, and negative emotions. The technique is based on the idea that gently tapping specific points on the body can help release emotional blockages and restore energetic balance.
Simple, accessible, and effective, EFT has been used by thousands of people to reduce stress, improve mental clarity, and promote emotional well-being.
In this guide, you will learn what EFT is, how it works, and how to use it to manage anxiety and stress in daily life.
What Is EFT (Tapping)?
EFT is a technique that involves lightly tapping with your fingers on specific acupuncture points on the face and body while focusing on a specific emotion or issue.
🔹 It is based on the principles of Traditional Chinese Medicine, similar to acupuncture.
🔹 It works by releasing emotional blockages in the body’s energy system.
🔹 It can be used to alleviate anxiety, stress, fear, trauma, and limiting beliefs.
EFT is often called “acupuncture without needles” because it stimulates the same energy points in a non-invasive way.
How Does EFT Work?
EFT works by stimulating the body’s energy system, helping to lower cortisol levels (the stress hormone) and reprogram negative emotional patterns.
✅ Balances energy flow → Helps remove emotional blockages.
✅ Reduces stress and anxiety → Lowers cortisol and promotes relaxation.
✅ Releases past emotional traumas → Helps process negative experiences.
✅ Improves mental clarity → Reduces overthinking and worry.
Studies suggest that EFT can help regulate emotions, relieve stress, and improve psychological well-being.
The Science Behind EFT
Research has shown that EFT reduces the brain’s stress response by calming the amygdala, the part of the brain responsible for processing fear and emotions.
🔹 A study published in the Journal of Nervous and Mental Disease found that EFT significantly reduced cortisol levels in participants.
🔹 Another study in the Energy Psychology Journal reported that EFT improved symptoms of anxiety and depression more effectively than traditional talk therapy.
By tapping on specific meridian points while acknowledging emotional distress, EFT helps the brain rewire negative thought patterns and create emotional balance.
How to Practice EFT (Step-by-Step Guide)
Practicing EFT is simple and can be done anywhere, anytime. Here’s how:
1. Identify the Issue
Think about what is causing stress, anxiety, or emotional discomfort. Be specific.
🔹 Example: “I feel anxious about my upcoming presentation.”
2. Measure the Intensity
Rate your distress on a scale of 0 to 10, where 0 = no distress and 10 = extreme distress.
3. Create a Setup Statement
A setup statement combines acknowledgment of the problem with self-acceptance.
🔹 Example: “Even though I feel anxious about my presentation, I deeply and completely accept myself.”
4. Start Tapping on Meridian Points
Using two or three fingers, tap lightly on each point 5–7 times while repeating the setup statement or a related phrase.
✅ Tapping Points:
- Side of the Hand (Karate Chop Point) – Outer edge of the palm.
- Eyebrow – Inner corner of the eyebrow.
- Side of the Eye – Outer side of the eye socket.
- Under the Eye – Below the eye on the cheekbone.
- Under the Nose – Between the nose and upper lip.
- Chin – Center of the chin.
- Collarbone – Just below the collarbone.
- Under the Arm – About four inches below the armpit.
- Top of the Head – Center of the scalp.
5. Reassess the Intensity
After one round of tapping, rate your distress level again (0–10).
🔹 If it’s still high, repeat the process with a modified statement: “Even though I still feel some anxiety, I accept myself and choose to relax.”
6. Repeat Until You Feel Relief
Continue tapping until your distress level drops to 0 or a manageable level.
EFT for Anxiety and Stress Relief
EFT is particularly effective for:
✅ Reducing anxiety → Helps calm nervous thoughts and emotional tension.
✅ Managing stress → Promotes relaxation and a sense of control.
✅ Overcoming fears → Useful for public speaking, social anxiety, and phobias.
✅ Releasing emotional trauma → Helps process past negative experiences.
Many people experience immediate relief, while others may need a few rounds of tapping to feel significant changes.
Tips for Making EFT a Daily Habit
🔹 Use EFT in stressful situations → Before an important meeting, test, or event.
🔹 Tap in the morning → Start your day feeling calm and focused.
🔹 Combine EFT with deep breathing → Enhances relaxation.
🔹 Be patient → Emotional shifts may take time, but consistency is key.
Final Thoughts
EFT (Tapping) is a simple yet powerful tool to manage stress, anxiety, and emotional challenges. By practicing daily or during stressful moments, you can create a more balanced, peaceful, and resilient mindset.
Have you tried EFT before? If not, which issue would you like to use it for? 😊