What is Tapping?

Emotional Freedom Technique (EFT), often referred to as tapping, is an innovative psychological technique founded by Gary Craig. Its popularity has surged, largely due to practitioners like Nick Ortner, author of “The Tapping Solution.” This technique draws from ancient Chinese medicine, utilizing the same energy meridian points as acupuncture, but instead of needles, it employs gentle tapping on these points—commonly known as acupressure points.

EFT typically engages eight to nine meridian points, despite there being approximately 361 in traditional Chinese medicine. Unlike traditional acupuncture, which primarily addresses physical ailments, EFT also targets emotional challenges. By tapping on these acupressure points, you can balance the energy flow disrupted by negative thoughts, emotions, or physical discomfort.

Gary Craig describes EFT as a form of psychological acupressure, integrating tapping with conventional cognitive therapy for both emotional and physical issues. Various energy psychology methods have evolved from classic EFT, including Intention-based Energy Process (IEP), Simple Energy Techniques (SET), and Provocative Energy Techniques (PET), which were developed by Dr. David Lake and Steve Wells.

What Does the Research Indicate?

A 2016 meta-analysis examined 20 clinical studies from 2005 to 2015, assessing the effectiveness of EFT in alleviating depression. The findings indicated that EFT was remarkably effective in addressing depressive symptoms, even more so than studies on antidepressants or psychotherapy.

More recently, a 2019 study published in the Journal of Evidence-Based Integrative Medicine revealed that EFT outperformed Cognitive Behavioral Therapy (CBT) in treating anxiety, based on a comprehensive five-year study involving 5,000 patients across 11 clinics. For a detailed list of studies on clinical EFT, you can visit the EFT Universe’s bibliography page.

What to Expect in a Typical EFT Session

A standard EFT session often unfolds as follows:

1. Mentally focus on a specific emotional or physical issue.
2. Begin tapping on a designated acupressure point, often starting with the karate chop point.
3. Use the self-acceptance phrase: “Even though I have this (insert your issue), I fully love and accept myself.”
4. Progress through various aspects of the issue while tapping and using the acceptance statement.

Below are the main eight points utilized in EFT:

Courtesy of EFTDownUnder

Using Tapping to Alleviate Anxiety in Just 5 Minutes

I've collaborated with numerous coaches who have employed tapping techniques—whether EFT or similar approaches—to help me manage anxiety and other emotional challenges. I’ve also practiced tapping with many of my coaching clients.

I will share a simple process that uses tapping and is inspired by EFT, which you can apply anywhere to alleviate anxiety in under five minutes. I recommend reading through the entire method before trying it out.

1. Place your hand over your heart area, close your eyes if possible, and take a deep breath through your nose, filling your belly (you can place your other hand over your belly to encourage diaphragmatic breathing).
2. Slowly exhale through your nose, making your exhale twice as long as your inhale. This technique aids in producing nitrous oxide and increasing carbon dioxide in your bloodstream, thus lowering your heart rate and signaling your nervous system to relax. Repeat this breathing pattern for at least five cycles.
3. Begin tapping gently on the point just below your collarbone, or if you’re in a public space, use discreet finger tapping (refer to the illustration and the YouTube video for a demonstration).
4. While tapping, either aloud or in your mind, repeat the acceptance statement: “Even though I feel (anxiety), I want to try to love and accept myself fully.” You can either move to the next acupoint or remain at the collarbone point and repeat the acceptance statement.
5. Pay attention to where you feel the most stress in your body (this could manifest as tightness in your chest or discomfort in your stomach), acknowledge the feeling, and say: “I restore the right energy balance and flow to my (insert body part).” You may experience slight relief. If not, there may be resistance to releasing the anxiety stemming from a lack of acceptance.
6. Accepting anxiety might feel counterintuitive, as it has caused significant distress; however, embracing it allows the negative emotions to pass, restoring balance.
7. To let go of resistance, while tapping, repeat: “I release any resistance to feeling (this anxiety) and everything it signifies about me.”
8. Observe any thoughts or emotions that arise, which can help you identify deeper issues, and adjust the statements accordingly while continuing to tap.

Courtesy of EFTDownUnder

This process may seem intricate at first, but once you familiarize yourself with it, it will take no more than five minutes. Here’s a quick recap of the steps:

1. Rest a hand over your heart and breathe slowly for five counts.
2. Begin tapping on the collarbone point while repeating the acceptance statement: “Even though I feel (anxiety), I want to try to love and accept myself fully.”
3. Identify where anxiety is concentrated in your body and repeat: “I restore the right energy balance and flow to my (insert body part).”
4. If you don’t feel calmer, there may be resistance to letting go of the anxiety. Say: “I release any resistance to feeling (this anxiety) and everything it signifies about me.”
5. Pay attention to any emerging thoughts and emotions, adjusting the statements by replacing "anxiety" with the relevant word or phrase.
6. Repeat the statements as needed until you achieve relief, and keep these phrases handy for future reference.

Final Thoughts

I hope this guide has provided you with an effective method to significantly reduce anxiety when needed. However, for those looking to fully conquer anxiety through tapping, consider working with a qualified EFT or energy psychology professional. A quick online search can help you find the right support.

Additionally, you can practice tapping informally by tuning into your feelings and tapping as needed. This will naturally help restore harmony to your mind and body.

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This video guides you through a quick mindfulness meditation aimed at reducing anxiety effectively in just five minutes.