Basic Tapping Sequence for Anxiety

Tapping, also known as Emotional Freedom Techniques (EFT), is a mind-body therapeutic tool that combines physical stimulation of specific pressure points with cognitive focus. It is widely used to help reduce stress and calm the nervous system during moments of heightened anxiety.

The Concept

The theory behind tapping is that physical stimulation of meridian pointsthe same points used in acupuncturesends a calming signal to the amygdala, the part of the brain responsible for the fight-or-flight response. By focusing on your anxiety while tapping, you signal to your body that it is safe to relax.

Preparation

Before you begin, rate your anxiety on a scale of 0 to 10, where 10 is the most intense. Identifying the intensity helps you track your progress. Next, create a "Setup Statement." This acknowledges the problem while accepting yourself. A common phrase is: "Even though I have this anxiety, I deeply and completely accept myself."

The Setup

Perform the "Karate Chop." Use four fingers to tap the side of your hand (the fleshy outer edge). As you tap rhythmically, repeat your Setup Statement three times aloud.

The Tapping Points

After the setup, tap gently on the following points in order, using two fingers. Tap each point about 5 to 7 times while keeping your focus on the feeling of the anxiety:

Closing the Sequence

Once you have finished the top of the head, take a deep breath. Rate your anxiety level again on the same 0 to 10 scale. If the intensity has not dropped significantly, you can repeat the process as many times as needed, adjusting your phrase to "Even though I still have some of this remaining anxiety, I accept myself."

Consistency is key. Tapping provides a way to ground yourself when the physical sensations of anxietysuch as a racing heart or shallow breathingbecome overwhelming. By integrating this physical movement with your intention to calm down, you provide your nervous system with a tool for self-regulation.