Tapping—also known as Emotional Freedom Techniques (EFT)—is a gentle, self-guided practice that combines acupressure and mindful awareness to help reduce stress and anxiety. By tapping on specific points on the body while focusing on an emotional issue, many people find relief from anxious thoughts and physical tension. EFT can be a great complementary
tool for grounding yourself, whether you're managing day-to-day stress or preparing for a specific challenge.
How to Tap for Anxiety and Stress
1. Name what you're feeling.
Start by identifying the issue causing anxiety. Notice how intense the feeling is, and give it a number from 0 (no distress) to 10 (high distress). This helps you track your progress.
2. Create your setup statement.
Pair your concern
with a message of acceptance. Example:
“Even though I feel anxious about this presentation, I deeply and completely accept myself.”
3. Begin with the side of your hand.
Tap the outer edge of one hand (the “karate chop” point) with your other fingers while repeating your setup statement three times.
4. Move through the tapping points.
Tap each point 7–10 times while saying a short reminder phrase
like, “This anxiety about my presentation.” Follow this order:
- Eyebrow: Where your eyebrow begins, near the bridge of your nose
- Side of Eye: On the bone at the outer corner of your eye
- Under Eye: On the upper cheek, beneath your eye
- Under Nose: Between your nose and upper lip
- Chin: Between your lower lip and chin
- Collarbone: Just below your
collarbone
- Under Arm: About 4 inches beneath your armpit
- Top of Head: The crown of your head
5. Check in with yourself.
After one or two rounds, pause and re-rate your distress level. You can repeat the process as needed, adjusting your words as your feelings shift.
People use tapping because it’s a simple, flexible tool that supports relaxation and emotional balance. Many
individuals report feeling calmer and more grounded after tapping, as the practice helps soften intense emotions and bring greater mental clarity. Research also suggests that tapping may lower cortisol levels, the body’s primary stress hormone. One of its greatest strengths is accessibility—you can use it almost anywhere, anytime, as a practical way to manage stress and support overall well-being.
Tapping is generally safe and easy to try. If anything feels uncomfortable,
pause and check in with your body. For more complex or intense anxiety, tapping may be a helpful addition—but not a replacement—for working with a licensed mental health professional.
