How EFT Tapping Can Improve Your Well-Being

Between work stress, personal responsibilities, and the general demands of daily life, it’s all too easy to feel overwhelmed. While long-term solutions like therapy are invaluable, there are also simple, accessible techniques you can use to help manage stress in the moment. One of these is EFT, or the Emotional Freedom Technique, often called "tapping."

Tapping is a mind-body practice that helps soothe stress, address negative emotions, and calm your nervous system all in just a few minutes. Here’s everything you need to know about EFT tapping, including its benefits and how to get started.

What Is EFT Tapping?

EFT, also referred to as "tapping" or "psychological acupressure," is a somatic therapy that uses gentle tapping on specific points of the body to relieve stress. It is often compared to acupuncture because it targets the same energy meridians, but instead of needles, EFT involves applying pressure with your fingers.

“Tapping addresses the amygdala, the fear center of the brain, helping the mind feel safe enough to relax,” explains Amanda Stretcher, LPC-S, a licensed therapist. This process not only reduces the stress hormone cortisol but also helps people work through emotional or physical discomfort.

EFT is widely used for managing everyday stress, but it has also been shown to help with more severe issues, such as PTSD, anxiety, and chronic pain.

How EFT Tapping Works

The technique combines physical tapping on specific points with verbal affirmations or "set-up statements." These statements acknowledge the source of distress while offering self-acceptance. For example, if you’re feeling stressed about a work deadline, you might repeat: “Even though I’m worried, I deeply and completely accept myself.”

By doing this, EFT works to:

• Regulate the nervous system.

• Reduce "cognitive noise" (racing or negative thoughts).

• Release stored trauma and stress from the body.

A 2013 study published in the Journal of Nervous and Mental Disease showed that EFT significantly reduced psychological distress in veterans with PTSD. After six sessions, 90% of participants no longer met the criteria for PTSD diagnosis.

EFT Tapping Points

EFT focuses on nine key points along the body’s energy meridians, derived from traditional Chinese medicine:

• Palm point: The side of the palm below the pinky finger.

• Eyebrow point: The inner edge of the eyebrows near the nose.

• Side eye point: The bone along the outer corners of the eyes.

• Under eye point: The area below the eyes, on the cheekbones.

• Under nose point: The space between the nose and upper lip.

• Chin point: The crease between the bottom lip and chin.

• Collarbone point: About an inch below each collarbone.

• Under arm point: Approximately one hand-width below the armpit.

• Top of the head: The crown of the head.

These points are easy to find and allow you to develop a consistent practice.

How to Do EFT Tapping

Follow these steps to start tapping:

1. Identify the issue.
   Choose something to focus on, such as an anxious thought, a physical pain, or an emotion.

2. Rate the intensity.
   On a scale of 0 to 5 (with 5 being the most intense), rate the severity of your feeling.

3. Create a set-up statement.
   Combine acknowledgment of the issue with self-acceptance. For example: “Even though I feel anxious, I deeply accept myself.”

4. Start tapping.

   • Begin at the palm point and tap it gently while repeating your set-up statement three times.

   • Move through the other eight tapping points, tapping each point 5–7 times. Shorten your statement as needed (e.g., "worried about deadline").

5. Reassess your feelings.
   After one sequence, pause to rate the intensity of your feelings again. Repeat the sequence until your discomfort level decreases.

6. Use affirmations if needed.
   Once the initial intensity has decreased, you can add affirmations such as “I am safe” or “I choose to let go of this stress.”

Benefits of EFT Tapping

Research supports the effectiveness of EFT for various emotional and physical challenges. According to a review in the Journal of Evidence-Based Integrative Medicine (2019), tapping has been associated with:

• Reduced cortisol levels and stress.

• Improved symptoms of anxiety, depression, and PTSD.

• Relief from physical pain.

• Lowered blood pressure and heart rate.

• Fewer food cravings, potentially aiding in weight management.

One 2016 meta-analysis from Purdue University highlighted EFT's benefits for anger management, stress reduction, and emotional regulation.

While EFT isn’t a replacement for therapy or medical treatment, it’s an excellent tool for in-the-moment relief and as a complement to professional care.

When to Seek Professional Help

Although EFT tapping is a helpful self-care practice, it’s important to recognize when to seek professional support.

“The best time to reach out to a therapist is when symptoms start interfering with your daily life,” says Melissa Miller, LMHC, a psychotherapist. This includes:

• Trouble concentrating or sleeping.

• Extreme mood swings.

• Social withdrawal.

• Excessive worrying or feelings of overwhelm.

Mental health professionals can provide evidence-based treatments to address anxiety, depression, or trauma. You can also continue using EFT as a supplemental tool to therapy or medication if it helps you cope day-to-day.

Final Thoughts

EFT tapping is a simple, accessible technique that can help regulate emotions, calm the nervous system, and reduce stress. Whether you’re managing anxiety, working through a difficult moment, or simply looking to feel more grounded, tapping offers a versatile way to improve your emotional well-being.

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