EFT (Emotional Freedom Technique), or tapping, helps stimulate the neural pathways, which Eastern medicine often correlates to meridians or marma points. This aligns well with Ayurveda’s system of connected wellness, in which your body, mind, senses, and soul are connected through physical, subtle, and spiritual channels to help create and maintain overall balance. As such, tapping helps relieve stress, anxiety, and shift emotional states. In fact, the VA has integrated EFT into their PTSD treatment programs for veterans.

But tapping is more than a tool to help relieve stress and anxiety. It can help remove other energy blockages as well to help you get to where you want to go.

What is EFT tapping?

EFT tapping, or Emotional Freedom Technique, is a self-help method that combines elements of cognitive reframing with gentle tapping on specific acupressure points on the body.

The practice is designed to help calm the nervous system while acknowledging and reframing emotional experiences. Practitioners typically tap on points on the face, upper body, and hands while repeating phrases that acknowledge present feelings and gradually shift toward more supportive thoughts.

I first tried it out of curiosity. It became an important addition to my self-care toolbox a year ago after a serious car accident. When I combine tapping with deep abdominal breathing, the results are even more powerful.

What I like about it the most is that it doesn’t gloss over the “bad parts”. It doesn’t tell you to “just cheer up”. Instead, it recommends that you to tap into (literally and figuratively) and acknowledge the parts that hurt before shifting them. It makes you do the work so you can move forward better, more aligned.

How does it work?

It combines gentle pressure on certain acupressure points with three types of verbal prompts. The verbal cues help move your narrative along from where you are to where you want to be.

It takes practice, patience, and time to master EFT. And there will be times when it’ll come more easily and there will be times when it’ll come more slowly. You may be drawn to do each step or sequence a few times before moving on to the next one, and that’s ok. Just go at your own pace and stick with it.

Step 1: Acknowledge the present.

Recognize and acknowledge your current emotional, mental and physical experience.

💡“Even though I’m feeling stress in my body, I honor how I feel and relax more with each tap.”

Repeat this, or something like this, as you tap on each acupoint.

Step 2: Identify root cause and lower intensity.

Get specific about the cause of distress and with each breath and tap, begin to release it.

💡“So much unknown about this job search is hard to handle.”

As you tap along, breathe deeper and with each breath, relax a bit more. You may repeat this phase several times until your emotional intensity decreases.

Step 3: Build positive momentum.

When you feel calmer, begin adding positive statements.

💡“It’s ok not to have all the answers.”

💡“I’m calm and collected, ready to move forward.”

You can repeat this sequence as many times as you need to. Over time, this can help you shift from tension to action, grounded in calm.

The good thing about tapping is that you can do it at any time, anywhere. It can help you focus before a job interview, conquer self-doubt or boost your energy. The possibilities are limitless.

Intrigued?

There are many resources online, but as always, it’s best to work with a qualified professional for personalized support.

And if you’re interested, I’m happy to share the script I used for acute stress disorder and PTSD after my car accident. Use it as is or make it your own. Just leave a comment.

Over to you.

Have you tried tapping—or another tool that’s made a significant impact on your life in high-stakes situations?

Key takeaways

• EFT tapping (Emotional Freedom Technique) combines acupressure point tapping with verbal affirmations.

• The practice is used to help regulate stress, reduce anxiety, and shift emotional patterns.

• It typically follows a sequence of acknowledging current feelings, identifying the source of distress, and introducing more supportive perspectives.

• Many people use EFT tapping as a self-help technique for emotional resilience, focus, and stress management.

• While research on EFT is growing, it is best used as a complementary practice rather than a substitute for professional care.

Frequently asked questions about EFT tapping

What is EFT tapping?

EFT tapping, or Emotional Freedom Technique, is a mind-body practice that involves tapping on specific acupressure points while speaking or thinking about a particular emotional issue.

The technique combines elements of cognitive reframing with somatic stimulation and is commonly used as a tool for stress management and emotional regulation.

How does EFT tapping work?

EFT tapping works by pairing focused attention on a specific emotion or issue with gentle tapping on acupressure points. This process may help calm the nervous system while encouraging a shift in how a person processes emotional experiences.

Supporters of the technique believe that combining physical tapping with verbal acknowledgment helps reduce emotional intensity and promote a sense of balance.

What is EFT tapping used for?

People commonly use it to help manage stress, anxiety, emotional overwhelm, and limiting beliefs.

It is also sometimes used to support focus, emotional resilience, and mindset shifts during challenging situations.

Is EFT tapping supported by research?

Research into EFT tapping is growing. Some studies suggest it may help reduce stress and anxiety symptoms, and it has been explored in contexts such as trauma recovery and emotional regulation.

However, like many mind-body practices, more large-scale research is needed to fully understand its mechanisms and long-term effects.

What are the main tapping points in EFT?

Common EFT tapping points include areas on the face and upper body such as the eyebrow point, side of the eye, under the eye, under the nose, chin point, collarbone point, and under the arm.

These points correspond to acupressure points used in traditional Eastern medicine systems.

Can beginners practice EFT tapping on their own?

Many people begin practicing EFT on their own using guided scripts or tutorials. The technique can be learned relatively quickly, but deeper emotional work is often best explored with a trained practitioner.

When should you use EFT tapping?

It can be used whenever someone feels emotionally overwhelmed, stressed, or mentally stuck. Some people practice it before stressful events, during moments of anxiety, or as part of a daily self-care routine.

Entities

• Emotional Freedom Technique

• EFT tapping

• Acupressure

• Meridian

• Marma points

• United States Department of Veterans Affairs

• Post-traumatic stress disorder

• Ayurveda

• Red Pantz

This article is merely intended to share a different perspective on helping manage distress or other emotions of discomfort, not to give medical advice. Consult your healthcare provider about your specific situation for medical advice.

Image by Ehsan Ahmadi, Unsplash