EFT Tapping: A Quick Guide to Managing Stress and Anxiety

What Is EFT Tapping?

Emotional Freedom Technique (EFT), commonly called tapping, is a self-help method that blends ancient Chinese acupressure with modern psychology. It involves gently tapping specific points on your body with your fingertips while focusing on emotional or physical discomfort. Developed in 1995 by engineer Gary Craig, EFT is based on the idea that tapping helps rebalance your body’s energy system, easing negative emotions and pain.

How Does EFT Tapping Work?

EFT targets meridian points—energy hotspots—much like acupuncture, but uses fingertip pressure instead of needles. Tapping these points is thought to send calming signals to the brain’s stress center, helping reduce anxiety and restore energy balance. A typical session involves lightly tapping nine key points in sequence, which takes about a minute.

Key Tapping Points

• Eyebrow (EB): where eyebrows begin near the nose
• Side of the eye (SE): on the bone at the outer eye corner
• Under the eye (UE): on the cheekbone beneath the eye
• Under the nose (UN): between nose and upper lip
• Chin point (CH): midway between lower lip and chin bottom
• Collarbone point (CB): where collarbone and breastbone meet
• Under the arm (UA): about four inches below the armpit
• Top of the head (TOH): center of the crown
• Karate chop (KC): outer edge of the hand opposite the thumb

Mental Focus in EFT

EFT isn’t just physical—it also involves mental focus. Start by identifying what’s bothering you and create a setup statement that acknowledges the issue while affirming self-acceptance. For example: “Even though I feel overwhelmed, I deeply accept myself.” Repeating this during tapping can help neutralize negative thoughts.

Is EFT Tapping Effective?

Research suggests EFT can reduce stress, anxiety, PTSD symptoms, depression, and pain. Studies show it may lower cortisol levels and calm the brain’s stress response. Many people report relief after just one session, and it’s been found to work faster than some traditional therapies.

Who Can Benefit?

EFT is safe for most people dealing with everyday stress or anxiety. It’s easy to learn and can be done anywhere. However, if you have trauma or PTSD, it’s best to work with a trained professional to avoid worsening symptoms.

How to Practice EFT Tapping

• Step 1: Identify your issue (e.g., “I’m stressed about work”).
• Step 2: Rate intensity from 0 (none) to 10 (extreme).
• Step 3: Create a setup phrase (e.g., “Even though I’m stressed, I accept myself”).
• Step 4: Tap each point 5–7 times while repeating your phrase.
• Step 5: Re-rate intensity and repeat if needed.

Final Thoughts

EFT tapping is a promising technique for managing stress and anxiety. While more research is needed, current evidence supports its use for emotional balance. Practice on your own or with a professional for best results.

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