EFT Tapping: What is Emotional Freedom Technique and How to do it?

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As the world becomes more enlightened about alternative therapies for mental health issues, EFT tapping is emerging as a powerful technique for anxiety relief. EFT, which stands for Emotional Freedom Techniques, marries the wisdom of traditional Chinese medicine with the practical applications of psychology. This combination presents an intriguing blend of the scientific and spiritual realms, offering individuals an effective tool to navigate the turbulent waters of anxiety and stress.

Determining what EFT tapping is and understanding its benefits can provide you with another resource in your mental wellness toolbox.

Understanding EFT Tapping

Eft Tapping Technique

EFT tapping is a holistic approach that merges elements of acupressure and cognitive-behavioral therapy to alleviate negative emotions and conditions, such as anxiety. At its core, EFT tapping operates on the principle that our bodies possess energy pathways or meridians. By physically tapping on these crucial meridian points while attentively focusing on the specific emotional issue, individuals can alleviate negative emotions and cultivate a sense of balance and peace.

The EFT Tapping Process

The EFT tapping process for anxiety relief follows a mindful, systematic approach:

First, it requires you to identify the anxiety-related issue you want to address. This step involves introspection and honesty with oneself. The more specific you can be about the issue, the better.

Next, you are to rate the intensity of your anxiety on a scale of 0 to 10. Recognizing the severity of the problem provides a baseline to assess the effectiveness of the EFT tapping.

A setup statement is then created. This statement acknowledges the issue while still offering a clear assertion of self-acceptance.

Then, you engage in the tapping sequence. You tap on the designated acupressure points while repeating the setup statement and acknowledging your feelings.

After a round of tapping, you reassess the intensity of your anxiety. Evaluating the progress helps maintain focus and measure improvement.

EFT Tapping Points

Eft Tapping

During an EFT session, specific points on the body are tapped while focusing on a particular issue or emotion. Here are the common EFT tapping points:

  1. Karate Chop Point (KC): This is the fleshy part on the side of your hand, between the wrist and the base of the pinky finger.
  1. Top of Head (TH): At the crown of the head, slightly towards the back.
  1. Eyebrow (EB): At the beginning of the eyebrow, just above the nose.
  1. Side of Eye (SE): On the bone at the outer corner of the eye.
  1. Under Eye (UE): On the bone directly below the eye.
  1. Under Nose (UN): Above the upper lip, below the nose.
  1. Chin (CH): Midway between the bottom of the lower lip and the point of the chin.
  1. Collarbone (CB): Just below the collarbone, where the breastbone and collarbone meet.
  1. Underarm (UA): About 4 inches below the armpit, along the bra line for women.
  1. Wrist (WR): On the inner side of the wrist, about 2-3 inches down from the base of the hand.

The typical EFT procedure involves acknowledging a specific issue or emotion, assigning an intensity rating to it (0 to 10, where 10 is the most intense), and then going through a series of rounds of tapping the above points while repeating a setup statement that acknowledges the issue and accepts yourself. After a few rounds, the intensity of the issue often decreases, and a sense of relief can be experienced.

It’s important to note that while many people find EFT to be helpful, it might not be a substitute for professional medical or psychological treatment in certain cases. If you’re dealing with severe emotional or physical issues, it’s advisable to consult with a qualified healthcare professional.

Benefits of EFT Tapping for Anxiety

The potential benefits of EFT tapping for anxiety relief are manifold. Reduced stress, decreased physical tension, improved emotional well-being, and the diminished intensity of negative emotions rank among its top advantages.

Furthermore, EFT tapping can be used as a self-help tool as well as in conjunction with professional therapy. It offers flexibility in its practice, empowering individuals to take control of their mental health.

Practicing EFT Tapping

EFT Tapping can be practiced in a few simple steps for anxiety relief:

Choose an Anxiety Issue: Identify a specific fear or worry that you want to address. Remember, specificity is key here. Identifying a specific anxiety-related issue brings clarity and focus to the EFT process.

Rate Your Anxiety: It’s essential to assess the intensity of your anxiety on a scale of 0 to 10. This scale provides a subjective measure of your anxiety levels before and after the tapping process, helping you gauge the effectiveness of the session.

Create a Setup Statement: A setup statement is a phrase that acknowledges your problem and offers unconditional self-acceptance despite it. It typically follows the formula: “Even though I have (a problem), I deeply and completely accept myself.”

Begin Tapping: Use your fingertips to tap gently on each of the specific points described in the section above. Start with the karate chop point while saying your setup statement three times, and then move on to the other points, tapping on each while repeating a reminder phrase that keeps you focused on the issue at hand.

Reassess Anxiety Intensity: After a full round of tapping, pause to reevaluate the intensity of your anxiety. If the intensity remains high, continue with additional rounds of tapping until relief is achieved.


EFT tapping is a potent technique for anxiety relief. This holistic approach combines the wisdom of traditional Chinese medicine with the practical applications of psychology, providing a mental wellness tool that empowers individuals to navigate their anxiety effectively.

While EFT tapping is a valuable self-help tool, it is also essential to recognize that professional help is crucial for severe anxiety or mental health conditions. Mental health professionals can guide you through the process, ensuring the safe and effective application of these techniques.

EFT tapping opens a door to a world where you have the power to alleviate your anxiety. Whether used as an alternative treatment or alongside traditional therapeutic approaches, EFT tapping offers a pathway to greater emotional freedom and well-being.

Remember, taking the first step is often the hardest. By exploring EFT tapping and implementing it in your life, you’re equipping yourself with a unique method to combat anxiety and stress. This journey towards emotional freedom starts with awareness, understanding, and willingness to adopt new techniques. Embrace the process, be gentle with yourself, and embark on the path of greater emotional freedom and wellness.

To learn more about EFT tapping and its applications, consider seeking resources such as books, online tutorials, or professionals specializing in EFT. The journey to emotional freedom begins with a single step. Take that step today, and open the doors to a life of lesser anxiety, greater peace, and enlivened joy.

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Vivien Roggero - Elite Transformation and Executive Coach
Vivien Roggero - Elite Transformation and Executive Coach
Vivien Roggero, an Elite Transformation and Executive Coach, specializes in high-performance coaching and personal transformation, guiding professionals to peak success and fulfillment. With decades of experience, Vivien empowers high achievers, executives, and entrepreneurs through mindset shifts and strategic development.
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