What is EFT Tapping? A Step-by-Step Guide to Anxiety and Stress Relief

Struggling with anxiety, stress, or emotional overwhelm? You may have heard of EFT tapping for anxiety, but does it really work? Backed by science and used by therapists worldwide, Emotional Freedom Technique (EFT) is a simple yet powerful tool that can help reduce stress, relieve anxiety, and even ease physical pain.

In this guide, we’ll break down exactly how EFT works, the evidence behind it, and step-by-step instructions to help you start tapping today.

What is EFT Tapping?

EFT (Emotional Freedom Technique) is a therapeutic method that combines acupressure and cognitive behavioral therapy (CBT). It involves gently tapping on specific meridian points on the body while focusing on a stressful thought or emotion. This process has been shown to reduce cortisol (the stress hormone), rewire negative thought patterns, and promote emotional healing (National Institutes of Health).

Originally developed in the 1990s by Gary Craig, EFT tapping has since been used to treat a variety of mental and physical health concerns, including:

• Anxiety and Panic Attacks

• Depression

• PTSD (Post-Traumatic Stress Disorder)

• Chronic Pain & Migraines

• Phobias & Fears

• Stress & Emotional Overwhelm

• Insomnia & Sleep Issues

• Weight Loss & Emotional Eating

• Low Self-Esteem & Confidence Issues

  
  

Does EFT Tapping Really Work? The Science Behind It

Multiple studies have shown that EFT tapping can significantly reduce anxiety, stress, and even PTSD symptoms. Research published in the Journal of Nervous and Mental Disease found that EFT tapping led to a 24% reduction in cortisol levels, the body’s primary stress hormone. Another study from the American Psychological Association found that EFT was just as effective as traditional talk therapy for treating anxiety and depression.

How does it work? EFT is based on the same energy meridian system used in acupuncture. By tapping on specific points, you help restore balance in the body’s energy system, signaling to the brain that it’s safe to relax. This technique interrupts the body’s stress response and allows for emotional healing.

Step-by-Step: How to Do EFT Tapping for Anxiety and Stress Relief

Step 1: Identify the Issue

Think about what’s causing your anxiety, stress, or discomfort. Be as specific as possible. For example:

• "I feel overwhelmed with work."

• "I'm scared of public speaking."

• "I feel anxious and don’t know why."

Step 2: Rate Your Intensity

On a scale of 0 to 10, rate how intense your distress feels (10 being the most severe, 0 being no distress).

Step 3: Create a Setup Statement

This statement acknowledges your feelings while affirming self-acceptance. Use this format: “Even though I feel [emotion], I deeply and completely accept myself.”

Example:

• “Even though I feel anxious about my job interview, I deeply and completely accept myself.”

Step 4: Start Tapping (9 Key Points)

Use two fingers to gently tap 5-7 times on each of the following points while repeating a reminder phrase (a shortened version of your setup statement).

1. Side of Hand (Karate Chop Point) – "Even though I feel anxious, I accept myself."

2. Eyebrow – "This anxiety is overwhelming."

3. Side of Eye – "I feel this anxiety in my chest."

4. Under Eye – "It makes it hard to focus."

5. Under Nose – "I just want to feel calm."

6. Chin – "I trust that I can let this go."

7. Collarbone – "I am safe right now."

8. Under Arm – "I release this stress."

9. Top of Head – "I allow calm and peace to flow through me."

Step 5: Check In & Repeat if Needed

Take a deep breath and rate your distress level again. If it’s still high, repeat the cycle until your anxiety decreases.

How Often Should You Practice EFT Tapping?

You can use EFT tapping for anxiety relief whenever you feel overwhelmed. Many people find that daily practice, even for just 5-10 minutes, leads to long-term emotional balance and stress reduction.

EFT Tapping for Other Emotional & Physical Issues

Beyond anxiety and stress, EFT tapping has been used for:

• Depression Relief – Helps shift negative thought patterns.

• Sleep Problems – Relaxes the nervous system before bed.

• Weight Loss & Emotional Eating – Reduces cravings and emotional triggers.

• Chronic Pain Management – Shown to reduce physical pain in fibromyalgia patients.

• Phobia & Trauma Recovery – Used in PTSD treatment for war veterans and abuse survivors.

Final Thoughts: Can EFT Tapping Help You?

If you struggle with anxiety, stress, or emotional pain, EFT tapping is a simple, science-backed technique that can help you feel better fast. It’s free, easy to learn, and can be done anywhere.

Want to experience the benefits of EFT for yourself? Start tapping today and explore more mindfulness and stress relief techniques at CalmBodyMind.com.