What is EFT Tapping?
Emotional Freedom Technique (EFT), commonly known as "tapping," is a powerful mind-body method that combines elements of acupuncture, psychology, and energy medicine. By tapping on specific meridian points on the body while focusing on negative emotions or physical sensations, you can send calming signals to your brain's amygdalathe fight-or-flight centerreducing stress and anxiety while promoting emotional balance and improved performance.
The Science Behind EFT
Research has demonstrated EFT's effectiveness in reducing cortisol levels (the stress hormone) by up to 24% in just one hour-long session. Studies have also shown significant improvements in anxiety, depression, PTSD, and performance anxiety. The technique works by interrupting the body's stress response and reprogramming emotional reactions to specific situations or memories.
The Basic Tapping Points
Follow along and tap lightly on each point for 5-7 taps while repeating your setup or reminder phrase:
- Karate Chop Point: The fleshy part on the side of your hand, below your pinky finger
- Top of Head: The crown of your head
- Eyebrow Point: Beginning of the eyebrow, near the bridge of the nose
- Side of Eye: On the bone at the outer corner of the eye
- Under Eye: On the bone under the eye, approximately below the pupil
- Under Nose: Between your nose and upper lip
- Chin Point: In the indentation between your chin and lower lip
- Collarbone Point: The area where the breastbone, collarbone, and first rib meet
- Under Arm: On the side of your body, approximately 4 inches below the armpit
Anxiety Relief Tapping Script
This script is designed to help alleviate feelings of anxiety, worry, or nervousness. You can adapt it to your specific situation by replacing "this anxiety" with whatever specific feelings or situations are causing you distress.
Setup Statement:
While tapping continuously on the Karate Chop point, repeat 3 times:
"Even though I feel this anxiety in my body, and it makes me feel [describe how it makes you feel], I deeply and completely accept myself anyway."
Round 1:
- Top of Head: "This anxiety in my body"
- Eyebrow: "It feels overwhelming"
- Side of Eye: "I can feel it in my chest [or other body areas]"
- Under Eye: "My thoughts are racing"
- Under Nose: "I just want it to stop"
- Chin Point: "It's hard to focus"
- Collarbone: "This constant worry"
- Under Arm: "I'm so tired of feeling this way"
- Karate Chop: "This anxiety in my body"
New Setup Statement:
While tapping on the Karate Chop point, repeat 3 times:
"Even though a part of me is holding onto this anxiety, I'm open to releasing it and feeling more peaceful."
Round 2:
- Top of Head: "I acknowledge this anxiety"
- Eyebrow: "It served me in the past"
- Side of Eye: "But now it's no longer helpful"
- Under Eye: "I'm willing to let it go"
- Under Nose: "I'm safe to relax now"
- Chin Point: "I can handle whatever comes"
- Collarbone: "The answer is within me"
- Under Arm: "I can breathe deeply again"
- Karate Chop: "I'm safe to find my calm"
Positive EMBRACE Setup Statement:
While tapping on the Karate Chop point, repeat 3 times:
"Even though I've struggled with anxiety, I choose to embrace a sense of calm and confidence now."
Round 3 (Positive Round):
- Top of Head: "I choose to feel peaceful"
- Eyebrow: "My mind is becoming clear"
- Side of Eye: "I'm breathing in calm"
- Under Eye: "My body is relaxing"
- Under Nose: "I trust my inner resources"
- Chin Point: "I'm stronger than my anxiety"
- Collarbone: "Everything is working out"
- Under Arm: "I'm grateful for this moment"
- Karate Chop: "I am calm and centered"
Performance Enhancement Tapping Script
Use this script before important presentations, performances, competitions, or any situation where you want to perform at your best. It's designed to transform anxiety about performance into confident energy.
Setup Statement:
While tapping on the Karate Chop point, repeat 3 times:
"Even though I'm feeling nervous about [the performance/event], and I'm afraid I might [make a mistake/not do well], I deeply and completely accept myself and my abilities."
Round 1:
- Top of Head: "All this pressure to perform"
- Eyebrow: "I'm worried about messing up"
- Side of Eye: "What if I forget what to say/do?"
- Under Eye: "People might judge me"
- Under Nose: "My anxiety is getting in the way"
- Chin Point: "I need to prove myself"
- Collarbone: "It's so much to think about"
- Under Arm: "I feel exposed and vulnerable"
- Karate Chop: "All this performance anxiety"
New Setup Statement:
While tapping on the Karate Chop point, repeat 3 times:
"Even though a part of me doubts my abilities, I give myself permission to trust my skills and preparation."
Round 2:
- Top of Head: "I recognize these doubts"
- Eyebrow: "But they're not the truth about me"
- Side of Eye: "I've prepared for this"
- Under Eye: "I'm capable and competent"
- Under Nose: "I trust my body/mind to respond"
- Chin Point: "I can adapt to anything"
- Collarbone: "My past successes prove my ability"
- Under Arm: "I choose to focus on what I can control"
- Karate Chop: "I'm releasing the need for perfection"
Positive EMBRACE Setup Statement:
While tapping on the Karate Chop point, repeat 3 times:
"Even though I used to worry about my performance, I now choose to embrace excitement, focus, and flow."
Round 3 (Positive Round):
- Top of Head: "I am in my flow state"
- Eyebrow: "My mind is clear and focused"
- Side of Eye: "I'm confident in my abilities"
- Under Eye: "I connect with my message/skill"
- Under Nose: "I enjoy expressing myself"
- Chin Point: "I inspire others through my performance"
- Collarbone: "Each moment is an opportunity"
- Under Arm: "I trust the unfolding of my performance"
- Karate Chop: "I am fully present and performing at my best"
Tips for Effective EFT Sessions:
- Be Specific: The more specific you can be about your anxiety or performance issues, the more effective EFT will be. Address specific events, sensations, or scenarios.
- Measure Your Intensity: Before tapping, rate your anxiety or concern on a scale of 0-10. After each round, reassess to track your progress.
- Persistence is Key: Some issues clear quickly, while others may need multiple sessions. Don't give up if you don't see immediate results.
- Be Gentle with Yourself: The acceptance statements in EFT are crucial. Avoid judging yourself for your feelings; instead, embrace them with compassion.
- Customize the Script: Feel free to modify the scripts to better reflect your specific situation and the words that resonate with you.
- Use Positive Aspects: After addressing negative feelings, incorporate positive tapping on what you want to experience instead.
- Find a Rhythm: Tap consistently, about 5-7 times on each point, at a pace that feels natural for you.
- Practice Regularly: Using EFT regularly helps build your "emotional muscles" and makes the technique more effective over time.
Frequently Asked Questions About EFT
How long should I tap?
The length varies depending on the issue. Simple concerns may resolve in a single tapping round (1-2 minutes), while more complex issues might need 10-20 minutes or multiple sessions.
Can EFT be done incorrectly?
It's difficult to do EFT "wrong." While proper point location helps, research shows that even generalized tapping can be effective. The most important elements are tuning into the problem while tapping and the self-acceptance statements.
Is EFT a substitute for professional mental health treatment?
EFT is a self-help technique that can complement professional treatment but should not replace it for serious mental health conditions. For trauma, severe anxiety, or depression, working with a qualified EFT practitioner or mental health professional is recommended.
Can children use EFT?
Yes, EFT is gentle and safe for children. Many parents teach their children to tap for test anxiety, fears, or emotional upsets.
Why does EFT work?
EFT combines several elements that contribute to its effectiveness: exposure to the problem (in a safe way), cognitive reframing, and stimulation of meridian points that appear to send calming signals to the brain's stress response system.
