Unlocking Peace: How Tapping Can Ease Your Mind and Reduce Anxiety

Personalized EFT tapping sequence

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Welcome to the transformative world of Emotional Freedom Technique (EFT) Tapping, a therapeutic tool that combines acupressure and psychology to reduce stress and anxiety and improve overall well-being. Let’s embark on this journey together.

Key Takeaways

  • EFT tapping, blending ancient acupressure and modern psychology, helps lower stress hormone levels, providing relief from anxiety, depression, PTSD, and more.

  • EFT tapping involves stimulating specific meridian points to send calming signals to the brain, promoting emotional acceptance and focusing on eliminating the root cause of stress.

  • Scientific research supports the efficacy of EFT tapping in significantly reducing symptoms of PTSD, depression, pain, and cravings while providing long-term positive effects on mental and physical health.

Unveiling the Essence of Tapping: An Introduction to EFT

A person practicing EFT tapping

Born from the fusion of ancient Chinese acupressure and modern psychology, the Emotional Freedom Technique EFT tapping, also known as the Emotional Freedom Technique, is a stress relief method that traces back to the 1980s Thought Field Therapy. The technique was later simplified and modified by Stanford engineering graduate Gary Craig, giving birth to today’s EFT.

EFT tapping can be a powerful tool for those dealing with:

  • stress

  • anxiety

  • depression

  • phobias

  • PTSD

  • and a myriad of other concerns

It aids in reducing cortisol levels, the stress hormone, thus promoting a state of relaxation and enhancing overall mental well-being.

The Mechanism Behind EFT Tapping: Understanding How It Works

Tapping points for EFT

EFT tapping stimulates specific meridian points, which sends calming signals to the brain and lowers cortisol levels. When these points are tapped, the amygdala – the brain’s stress-responsive component – gets activated, reducing the stress response and releasing stress-related hormones.

Throughout the process, individuals are guided to completely accept their emotions and thoughts, which helps in improving their mental focus. This acceptance aids in tackling the root cause of their stress, releasing negative emotions, and fostering emotional balance.

The Science Speaks: Verifying the Effectiveness of Clinical EFT

Scientific verification of clinical EFT effectiveness

Clinical EFT has scientific backing, proving its effectiveness in treating various mental disease and physical health issues. Empirical research involving military veterans with PTSD has found substantial decreases in:

  • PTSD symptoms

  • depression

  • pain

  • cravings

along with enhancements in well-being.

Beyond offering immediate relief, clinical and emotional freedom techniques, also known as Clinical EFT, maintain these positive effects over time. It has proven to be more effective than other interventions like diaphragmatic breathing or supportive interviews in treating posttraumatic stress disorder (PTSD) and various other mental health conditions.

Mastering the Tapping Points: Your Guide to EFT Precision

Tapping points precision in EFT

Precision plays a vital role in EFT tapping. Proficiency in the tapping points guarantees the effectiveness of your practice. These designated tapping points include:

  • Side of the hand (Karate Chop)

  • Eyebrow

  • Side of the eye

  • Under the eye

  • Under the nose

  • Chin

  • Collarbone

  • Gamut point

are systematically tapped during an EFT tapping session.

The Karate Chop Point: Starting Your EFT Journey

The Karate Chop point, linked to the small intestine meridian associated with emotional stress, is the starting point for EFT tapping. Tapping this point at the onset of the sequence aids in addressing emotional disturbances and anxiety, preparing your energy system for the rest of the sequence.

Situated on the lateral side of either hand, aligning with the region typically involved in a handshake, the Karate Chop point is located on the soft part of the hand, beneath the little finger, and above the wrist. As you tap this point, repeat your statement three times to enhance your focus on the issue.

Core Tapping Points: The Pathway to Emotional Balance

EFT tapping involves several other core tapping points besides the Karate Chop point. These acupressure points, linked to meridians, are integrated with cognitive behavioral and exposure therapy.

The specific core tapping points include:

  • The Under Arms point, located approximately four inches beneath the armpit

  • The Chin Point, positioned just below the bottom lip and above the chin, in the crease

  • The Collarbone Point is situated an inch down and out on either side from where the collarbones meet in the center.

The Crown of Release: Completing the EFT Circuit

The Crown Point, located directly on the crown of the head, is the final point in the EFT tapping sequence. Tapping this point sends calming signals to the brain and reduces stress.

Moreover, the Crown Point significantly releases trauma, hurt, and sadness, facilitating peace and emotional healing. Whether you’re dealing with stress, anxiety, or various emotional or physical issues, tapping the Crown point can bring about significant benefits.

EFT Tapping Basics: Crafting Your Personal Sequence

Personalized EFT tapping sequence

Creating a bespoke EFT tapping sequence is vital to cater to your needs. The basic sequence involves tapping repetitively on the edge of the palm below the little finger while vocalizing the statement three times. After this, tap on the remaining points on the body individually while reiterating the issue.

To customize your EFT tapping sequence for specific emotional issues, follow these steps:

  1. Identify the problem and the associated emotion.

  2. Perform the primary tapping sequence by tapping particular points while focusing on the identified emotion and issue.

  3. Repeat the tapping sequence as needed to address the emotional issue.

This process enables EFT tapping to be a potent self-help technique.

EFT Tapping in Action: Real-Life Applications

EFT tapping transcends being a mere theoretical concept; it holds practical value in real-world scenarios. It has demonstrated success in aiding individuals to:

  • Overcome emotional overeating

  • Decrease stress

  • Heal from trauma

  • Alleviate chronic pain

Furthermore, it has shown substantial reductions in depressive symptoms and has proven effective in addressing nervous and mental disease conditions, such as the ability to treat post-traumatic stress disorder (PTSD).

EFT tapping also serves as a valuable tool in pain management, including physical pain, by activating specific EFT tapping points on energy meridians in the body, facilitating the release of stored emotions and offering relief.

The Tapping Solution App and Beyond: Tools to Support Your Practice

Technological tools such as the Tapping Solution App can enhance your EFT practice in our progressively digitalized world. This comprehensive application offers a wide range of Tapping Meditations to alleviate stress and promote well-being. It supports EFT practice by offering guided meditations targeting Emotional Freedom Techniques (EFT) and tapping on acupressure points.

Apart from the Tapping Solution App, other EFT applications include the Tap With Brad App and Go EFT Tapping App, offering various features to support your EFT practice.

Collaborating with Health Care Professionals: When to Seek Expert Guidance

While EFT tapping serves as a powerful self-help tool, there might be instances where professional guidance becomes necessary. If you are grappling with trauma or experiencing severe mental health conditions, it is advisable to engage with an EFT practitioner.

Healthcare professionals play a crucial role in EFT (Emotional Freedom Techniques) therapy. They:

  • Identify specific pressure points

  • Guide the individual to bring up troubling memories or uncomfortable thoughts while tapping on these points

  • Provide support throughout the session

These professionals can be located through resources like the Association for Comprehensive Energy Psychology database.

Integrating Tapping with Traditional Therapies

EFT tapping integrates effortlessly with conventional psychotherapy, boosting its effectiveness and often resulting in a quicker reduction of anxiety than traditional therapy approaches. It also enhances cognitive-behavioral therapy by assisting in the reduction of stress, anxiety, and depression, thereby improving the therapy’s outcomes.

EFT tapping is also significant in trauma-focused therapy, integrating acupressure with cognitive techniques, demonstrating its effectiveness in alleviating trauma and PTSD symptoms. It even complements mindfulness-based stress reduction techniques, as both have been proven to lower stress levels and assist in emotional regulation.

The Ripple Effect of Tapping: Impact on Blood Pressure and Immune System

EFT tapping not only offers psychological benefits but also positively impacts physical health. Research has demonstrated that EFT tapping can enhance physical well-being and alleviate emotional stress, leading to potential positive effects on:

  • Blood pressure

  • Heart rate

  • Immune function

  • Pain management

  • Sleep Quality

Furthermore, EFT tapping also enhances the immune system. Studies, such as a pilot study demonstrating the regulation of genes related to inflammation and immunity, provide evidence for the potential psychological, cardiovascular, nervous, endocrine, and immune system benefits of tapping.


In conclusion, EFT tapping is a powerful tool combining ancient acupressure principles with modern psychology, offering a holistic approach to addressing various mental and physical health issues. By mastering the tapping points and crafting your personalized sequence, you can harness the power of EFT tapping to reduce stress, alleviate physical pain, and improve overall well-being. As you embark on your EFT journey, remember to embrace the process, tune into your emotions, and tap into a healthier, happier you.

Frequently Asked Questions

How do you do tapping step by step?

To do tapping, start by thinking of an issue, measuring how it makes you feel, creating a statement, tapping on the edge of your palm below your little finger, and tapping on the rest of the points on your body, one at a time.

How long should you do tapping?

Tapping should take about two minutes to complete in five steps. Lower-intensity issues may require four or five rounds, while more intense issues may take 10 or 12 rounds. Consistent tapping over time is best for addressing intense or chronic problems.

What is the tapping method of EFT?

The tapping method of EFT involves tapping acupuncture points on the hands, face, and body with your fingertips while focusing on an issue or feeling you’re hoping to resolve. It may reduce stress and anxiety, improve performance, lessen cravings, and help resolve fears.

What is the history of EFT tapping?

The history of EFT tapping dates back to the 1980s, when psychologist Roger Callahan developed Thought Field Therapy, which was later simplified and modified by Stanford engineering graduate Gary Craig to create EFT.

What tools can support EFT practice?

You can use the Tapping Solution App to support your EFT practice, as it offers guided meditations designed explicitly for Emotional Freedom Techniques (EFT), helping to alleviate stress and promote well-being.

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