Tapping for Anxiety: How It Works and Tips for Doing It, According to an Expert

Tapping, also known as Emotional Freedom Techniques (EFT), is a therapeutic tool that combines aspects of cognitive-behavioral therapy (CBT) and acupuncture (without needles) to reduce anxiety, stress, and emotional distress.

Tapping for Anxiety: How It Works and Tips for Doing It

Tapping, also known as Emotional Freedom Techniques (EFT), is a therapeutic tool that combines aspects of cognitive-behavioral therapy (CBT) and acupuncture (without needles) to reduce anxiety, stress, and emotional distress. It’s based on the belief that tapping specific acupressure points on the body while focusing on distressing emotions can help release negative energy and restore emotional balance.

How Tapping for Anxiety Works
Meridian Points: Tapping is based on the ancient Chinese concept of energy meridians, channels through which life energy (qi) flows. In tapping, you stimulate key acupressure points along these meridians by tapping lightly with your fingertips.

Focus on Negative Emotions: The technique involves focusing on a specific emotion, event, or issue that causes anxiety. By acknowledging the issue while tapping on these points, it is believed that you release blocked energy associated with the negative emotion.

Cognitive Elements: EFT also incorporates elements of cognitive-behavioral therapy. As you tap on acupressure points, you might also speak affirmations or phrases aloud that address your feelings, like, “Even though I feel anxious, I deeply and completely accept myself.” This combination helps reframe negative thinking patterns.

Mind-Body Connection: Tapping activates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. This can help decrease the body’s physiological reaction to stress, including lowering cortisol levels, heart rate, and blood pressure.

Steps for Doing Tapping for Anxiety
Identify the Issue: Focus on a specific anxiety-provoking thought, emotion, or event.

Measure Your Anxiety: On a scale of 0-10, measure how intense the anxiety feels (0 being none, 10 being extreme).

Set Up: Create a setup phrase that acknowledges the problem and includes an affirmation of self-acceptance. For example, “Even though I feel anxious about this meeting, I deeply and completely accept myself.”

Tapping Sequence:

Start with the “karate chop” point (side of the hand).
Then tap each of the following points in sequence (about 5-7 taps per point):
Top of the head
Eyebrow (inner brow, near the nose)
Side of the eye (temple area)
Under the eye (cheekbone)
Under the nose (between nose and upper lip)
Chin point (just below the lip)
Collarbone (just below the collarbone, on both sides)
Under the arm (about 4 inches below the armpit)
Repeat this sequence while stating your setup phrase, adjusting the language to reflect any changes in how you feel.

Reassess: After completing a round of tapping, measure your anxiety level again. Repeat the process until the anxiety level decreases or is more manageable.

Tips for Effective Tapping
Be Specific: When identifying the issue you’re tapping on, the more specific, the better. Instead of focusing on general anxiety, pinpoint a particular event or thought causing distress.

Repeat Affirmations: Use affirmations that resonate with you. Modify the wording of the setup phrase to reflect what you’re truly feeling and the outcome you want.

Stay Persistent: Some people notice immediate relief, while others may need to practice tapping over multiple sessions to feel a difference. Be patient with the process.

Use Daily: Tapping can be a part of your daily routine, even if you’re not feeling extreme anxiety. Regular tapping can help maintain emotional balance.

Seek Guidance from an EFT Practitioner: For more complex issues or deep-seated anxieties, working with an EFT-trained therapist can help you navigate the emotional layers more effectively.

Scientific Support for Tapping
Studies have shown promising results in the use of EFT for anxiety. Research has indicated that tapping can reduce cortisol (the body’s stress hormone) levels, and many users report feeling calmer and more grounded after a tapping session. However, while EFT has a growing body of anecdotal and research support, it’s important to note that more rigorous scientific evidence is needed to fully validate its efficacy.

Tapping for anxiety is a simple, cost-effective, and empowering tool that can be used alongside other therapies for stress relief.

Tapping, also known as Emotional Freedom Techniques (EFT), is a therapeutic tool that combines aspects of cognitive-behavioral therapy (CBT) and acupuncture (without needles) to reduce anxiety, stress, and emotional