Emotional Freedom Techniques (EFT), often known as “tapping,” have been gaining recognition for their potential to alleviate various physical and emotional ailments. This powerful self-help tool integrates concepts from ancient Chinese acupressure and modern psychology, promising a holistic approach to managing stress, anxiety, phobias, emotional disorders, chronic pain, addiction, weight control issues, and much more.

What is EFT Tapping?

EFT tapping is a non-invasive technique that involves tapping on specific meridian points on the body, traditionally associated with the energy flow in Chinese medicine while concentrating on negative emotions or physical sensations. It is believed that this combination helps to balance energy and reduce physical and emotional distress.

The process of EFT tapping involves two main steps:

Identify the Issue: Before you begin tapping, it’s crucial to pinpoint the problem you want to focus on. It can be a specific physical ailment, a stressful situation, or an issue causing emotional distress. For example, one might say, “Even though I am feeling anxious about this presentation, I deeply and completely accept myself.”

The Sequence: This involves tapping on nine specific meridian points while repeating a reminder phrase addressing the issue. For example, while tapping on each point, you might repeat, “This presentation anxiety.”

How does EFT Tapping Work?

EFT is grounded on the premise that negative emotions and physical pain are linked to the body’s energy system disruptions. By tapping on the identified meridian points while thinking about the adverse event or feeling, you’re essentially “tuning into” the issue, allowing you to address and attempt to neutralize the negative emotion.

It is believed that the physical act of tapping can help activate the amygdala – the area of the brain responsible for controlling the stress response – and reduce its reactivity. This, in turn, could alleviate the physical and emotional symptoms associated with the stress response.

Benefits of EFT Tapping

1. Stress and Anxiety Management

Many people report that EFT tapping helps to reduce stress and anxiety levels. This may be due to the technique’s potential to calm the amygdala, reducing the stress response.

2. Improved Emotional Well-being

EFT tapping could help in processing negative emotions like fear, sadness, or anger, potentially leading to an improved emotional state.

3. Chronic Pain Relief

Some users have reported reduced chronic pain after using EFT tapping. While more research is needed, it’s believed that decreasing stress and anxiety can help manage pain symptoms.

4. Assistance with Weight Control

EFT tapping is often used to control cravings and emotional eating, potentially assisting with weight control.

5. Improved Sleep

EFT tapping may improve sleep quality by reducing anxiety and promoting relaxation.

6. Enhanced Performance

By addressing fears, phobias, and stress, EFT tapping may help enhance performance in sports and public speaking.

Here are the basic steps for EFT tapping:


Test the Initial Intensity

After you’ve identified your problem area, you need to set a benchmark level of intensity. The intensity level is rated on a scale from 0 to 10, with 10 being the most intense.

The Setup: Develop a phrase that explains what you’re trying to address. It should acknowledge the issues and then follow them up with positive affirmations. The standard setup phrase is: “Even though I have [fear or problem], I deeply and completely accept myself.”

The Tapping Sequence

The primary sequence for EFT tapping includes 8 points. Use your index and middle fingers to tap on the following points:

Eyebrow (EB): At the beginning of the eyebrow, just above and to one side of the nose.

Side of eye (SE): On the bone bordering the outside corner of the eye.

Under eye (UE): On the bone under an eye about 1 inch below your pupil.

Under nose (UN): On the small area between the bottom of your nose and the top of your upper lip.

Chin (CH): This point is right beneath your previous one, and is centered between the bottom of your lower lip and the chin.

Collarbone (CB): Tap just below the hard ridge of your collarbone with four fingers.

Underarm (UA): On your side, about four inches beneath the armpit.

Top of Head (TH): On the crown of your head.

While tapping the ascending points, recite a reminder phrase to maintain focus on your problem area. For instance, if your setup phrase is, “Even though I’m feeling anxious about this presentation, I deeply and completely accept myself,” your reminder phrase can be, “My anxiety about the presentation.”

Test the Final Intensity

At the end of your sequence, rate your intensity level again on a scale from 0 to 10. Compare your results with your initial intensity level. If you haven’t reached 0, you can repeat this process until you do.

While EFT tapping is generally considered safe and can be practiced by anyone, remember that it’s not a replacement for traditional medical treatments. However, it can be a valuable tool in your wellness toolkit, offering potential benefits for mind-body health. As with any wellness practice, seeking advice from healthcare professionals before incorporating EFT tapping into your routine is essential.

Despite promising anecdotal evidence, it is essential to note that scientific research on EFT tapping is still in its early stages, and results have been mixed. Nevertheless, many individuals have found it to be a helpful tool in their wellness journey. So give it a try, and you might discover a new way to enhance your overall well-being.