A Guide to EFT, Tapping: Your Personal Tool for Calm, Clarity and Self Regulation

Think of Emotional Freedom Technique (EFT) or tapping as a reset button for your nervous system. It’s a simple way to tell your body, "It's safe to calm down now," when you're feeling stressed, anxious, or stuck.

Your body holds onto stress, even after your mind has moved on. This can feel like tension in your shoulders, a knot in your stomach, or a racing heart. Tapping helps you release that stored physical stress directly.

Here’s how you can do it yourself, anytime, anywhere:

Step 1: Tune Into the Feeling

First, identify what you're feeling. Is it anxiety about a work deadline? Sadness from a memory? Frustration in a relationship?

Now, find where you feel it in your body. Do you get a headache? A clenched jaw? A heavy feeling in your chest? Just notice it without judgment.

Step 2: Rate the Intensity

Give the feeling a number from 0 (not there at all) to 10 (the most intense it can be). This isn't to judge it, but to help you notice the shift later.

Step 3: The Setup Statement

Tap consistently on the side of your hand (the "karate chop" point) while saying this sentence out loud three times:

"Even though I feel this [name the emotion] in my [name the body part], I deeply and completely accept myself."

For example: "Even though I feel this anxiety in my tight shoulders, I deeply and completely accept myself."

This is key: you're not fighting the feeling. You're acknowledging it and affirming your worth at the same time.

Step 4: The Tapping Sequence

Now, gently tap about 5-7 times with your fingertips on each of the points in the order below. As you tap on each point, say a short "reminder phrase" to keep your mind focused on the issue, like: "This anxiety," or "My tight shoulders."

1. Side of the hand 

2. Beginning of the Eyebrow (where it starts by your nose)

3. Side of the Eye (on the bone at the corner)

4. Under the Eye (on the bone under your pupil)

5. Under the Nose (between your nose and lip)

6. Chin (midway between your lip and the edge of your chin)

7. Beginning of the Collarbone (where you'd knot a tie)

8. Under the Arm (about 4 inches down from the armpit)

9. Top of the Head

Step 5: Check In

Take a deep breath. Now, check back in with the feeling and your body. Rate the intensity from 0 to 10 again.

Did the number go down? Did the physical sensation shift or soften? If it did, that's fantastic! You can do another round, this time adjusting your phrase: "Even though I still feel some of this tension..."

If the feeling is still strong, that's okay. Just do another round exactly as you did the first. The goal is gentle release, not forced elimination.

Why This Works On Your Own:

You're in control: You are the one sending the safety signal to your own brain and body.

It's somatic: You're working directly with the physical sensations of your stress, not just talking about them.

It's always available: You have your fingertips with you 24/7. You can use this in your car before a meeting, at your desk, or in your kitchen when a wave of anxiety hits.

The more you practice, the more you'll learn the unique language of your own body and nervous system. It’s your tool to move from reaction to choice, and to clear out old energy that's keeping you from feeling your best.